If you've ever attempted Pilates, you know it's a killer core workout. But the low-impact exercise system, which can be done on a mat or using specialized equipment, offers many other perks ¡ª and you only need a wall to reap the benefits.
Wall Pilates is a reformer-based Pilates workout that uses your body weight and the resistance of the wall to tone your muscles and improve your flexibility.The movements are slow and controlled, which makes this workout perfect for those who are new to Pilates or are looking for a low-impact workout.Plus, you won¡¯t need to stress over the cost of a reformer or any other equipment and where to put it in your home ¨C all you need is a wall!
The role of the wall in Pilates is to provide support and stability for the beginner student. It helps ease the body into some of the more challenging positions and provides a feeling of security.For people new to exercise, or those coming back from an injury, the wall can be a great way to get re-started with Pilates.
Most importantly, the wall doubles up as a resistance training partner, providing extra resistance to help tone and sculpt your muscles.When done correctly, wall Pilates can be an extremely effective workout that offers the same benefits as a traditional Pilates workout.
1. The hundred
You¡¯ll be hard pressed to find any kind of Pilates workout that doesn¡¯t include the hundred. But it can be a bit intense. For those just starting out on their strength journey, using the support of the wall may be a great first step.
Step 1: Lie on your back with your knees bent and your feet flat on the floor. They should be hip bone¨Cwidth apart and the tips of your toes should touch the wall. This will keep your feet in the same line, which is beneficial for alignment as the toes establish the symmetry of your knees and hips.
Step 2: From this position, elevate your arms to a 45 degree angle, in line with your thighs. Then lift your neck and shoulders off the mat, contracting your upper abdominals.
Step 3: Pump your arms as you inhale for five counts and exhale for five counts. Repeat this motion 10 times until you reach a total of 100 pumping counts.
2. Shoulder bridge
Step 1: Lie on your back with your knees bent and your feet flat on the floor. Your feet should be hip-width apart and the tips of your toes should touch the wall. Imagine pulling the abdominals inward and upward with your back resting on the mat.
Step 2: Engage your glutes, and curl your hips under to lift them up into the air for four counts. As you press into your feet, hold for four counts before rolling down for four counts, and resting for four counts. Depending on your level of strength, the exercise should be repeated anywhere between four and 10 times.
3. Arms overhead
This is a great chest, shoulder, and upper back strength/mobility exercise. It¡¯s especially helpful for people who are hunched over their work all day.
Step 1: Face away from the wall, stand with your feet about a foot away, and let your back, hips, and shoulders lean against it.
Step 2: Lift your arms over your head with your elbows bent, pressing back against the wall while your fingertips touch and create the shape of a diamond.
Step 3: Push your arms upward, straightening them as much as you can while maintaining contact between your elbows and the wall, and keeping your fingertips together. Repeat six to 10 times.
4. Wall squats
Step 1: Just like the last exercise, stand with your feet out about a foot away from the wall, facing out, while your back, hips, and shoulders lean against it. Your arms should be at your sides with the palms of your hands facing the wall.
Step 2: Bend your knees and slide down the wall. The goal is to get your thighs parallel to the floor. As you do this, your arms should lift forward until they are also parallel to the floor at shoulder height.
Step 3: Straighten your legs back to your starting position. As you do this, your arms should once again push back down to your sides to touch the wall. Rhythmically, you should go down for four counts, hold for four counts, and come up for four counts. Repeat that six to 10 times. You should not hold it until you are fatigued. That is not the goal of Pilates. This exercise will work your quads, glutes, hamstrings, inner thighs, hip flexors, core, back and shoulders. It is holistic.
5. Wall stretch
Step 1: Stand with your feet extended out about a foot-and-a-half away from the wall this time, facing out, while your back, hips, and shoulders lean against it.
Step 2: Begin to fold forward by gently lowering your head, and peeling your shoulders off the wall one vertebrate at a time. Continue rolling forward until just the back of your hips are against the wall.
Step 3: In this folded position, gently make five circles with your arms moving away from your center. Repeat this motion five more times in the opposite direction. Then rise back up, following the same pathway and repeat two to four times. Keep your abdominals pulled in and up as always. Because this exercise is a stretch, there should be no real tension anywhere. You just want to let the shoulders hang, and press that low back against the wall.
Warm up before the workout and cooling down after it are also as important as the main workout, Do not skit it.
Further, Wall Pilates is a great way to work on your posture and alignment, as well as strengthen your core and other key muscle groups. Use this guide as a starting point to get the most out of your Wall Pilates practice. Remember to listen to your body and only do what feels comfortable for you.
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