Oxana, Reformer and Mat Pilates Instructor at Pilates Academy ArjanWritten by Oxana, Reformer and Mat Pilates Instructor, Pilates Academy Arjan

The side plank on the Wunda Chair develops your upper body control through a demanding balance challenge. You place one hand on the pedal, lift your hips, and hold a straight line from head to feet. At Pilates Academy Arjan, instructors teach the shoulder and core anatomy involved. With classes limited to five people, you receive guidance to refine your form during this classical Pilates exercise.

Pilates Academy Arjan in Al Barsha South Third offers full classical apparatus including the Wunda Chair. Unlike reformer-only studios nearby, this setup allows precise work on exercises like the side plank. Sessions run Monday to Friday from 7 AM to 10 PM and weekends from 9 AM to 5 PM, serving areas such as Arjan, Dubai Hills and Motor City.

What is the side plank on the Chair?

The side plank targets stability by having you support your body weight on one arm while the pedal provides resistance. You begin seated sideways on the Chair, then shift to place your hand on the pedal and extend your legs. Your body forms a straight line as you lift into the plank position. This setup demands focus on shoulder alignment and oblique engagement.

In classical Pilates, the Wunda Chair, or simply Chair, features a sprung pedal and handles for varied exercises. The side plank variation builds on basic planks by adding the unstable pedal surface. Instructors emphasise keeping the shoulder girdle stable to avoid strain.

Read more about what to expect in your first Wunda Chair class at Pilates Academy Arjan to prepare.

How do you set up for side plank on the Chair?

Sit sideways on the Chair with your closest hip near the pedal edge. Place your lower hand on the pedal, fingers spread for grip. Extend your top arm overhead or place it on your hip. Spring the pedal down slightly with your hand to create tension.

Foot positioning

Stack your feet with the bottom foot flexed against the base frame if needed for support. For advanced versions, lift both feet off the ground. Keep ankles, knees and hips aligned.

Body alignment cues

Draw your navel to spine to engage the core. Press evenly through your hand to avoid wrist collapse. Gaze forward to maintain neck neutrality.

Classes at Arjan cap at five, so instructors can check your setup. New clients start with three classes for AED 300 including 5% VAT.

What are the key steps to perform it correctly?

From setup, inhale to prepare, then exhale as you press the pedal down and lift your hips. Stack shoulders, hips and ankles vertically. Hold for three to five breaths, keeping the pedal steady. Lower with control on an inhale.

Switch sides after completing reps on one. Aim for three sets per side as you progress. Focus on smooth transitions without collapsing.

Need help with Chair setup? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

Link this to hip work in Pilates Chair exercises for strength.

How does it challenge upper body control?

Your shoulder must resist the pedal's spring while stabilising the entire body. The deltoids, rotator cuff and serratus anterior activate to prevent wobbling. Without stable scapulae, the form breaks, making this a precise test of control.

Core obliques counter-rotate the torso, linking upper and lower body. Balance demands constant adjustment, unlike mat planks. Instructors explain these muscle actions during Arjan sessions.

What common mistakes should you avoid?

Avoid dropping hips, which shortens obliques and strains the lower back. Do not lock the elbow; keep a micro-bend for joint safety. Watch for shrugging shoulders toward ears, which fatigues the neck.

Pedal control errors

Pressing too hard releases tension; use just enough force for stability. Letting the pedal lift loses resistance. Breathe steadily to sustain the hold.

Practice cues from Pilates class etiquette guidelines for Arjan Dubai Studio to stay focused.

How can you progress the side plank variation?

Once basic form holds, add top leg lifts for hip challenge. Try hand on pedal with feet stacked and lifted. Advance to dynamic versions: dip hips down and up while pressing.

Combine with transitions from other Chair moves like push-downs. Track endurance by increasing hold times. In small groups, instructors tailor progressions.

How does it fit into classical Pilates sessions at Arjan?

The side plank appears in Chair sequences after foundational strength builders. It complements full apparatus work on Reformer and Cadillac. Group classes follow classical order, with anatomy cues throughout.

Book via Glofox. See exploring full classical Pilates order on apparatus in Dubai group classes.

Common questions

Is side plank suitable for beginners?

Beginners modify with knees bent or foot on floor. Instructors assess readiness in intro classes. Build to full version over sessions. Start with the three-class trial.

How often should you practise it?

Include two to three times weekly in Chair sessions. Allow recovery days. Progress depends on consistency in max-five groups.

Does it help with everyday balance?

It trains lateral stability used in walking or sports. Upper body control carries over to daily tasks. Focus on form for transfer.

What if you feel shoulder strain?

Check alignment and reduce pedal tension. Strengthen scapular muscles first. Instructors adjust in class.

Can you do it in group classes?

Yes, Chair work fits group format with five-person cap. Book via Glofox for Arjan schedules.