While we all know that Pilates is fantastic for enhancing our core stability and overall body functioning while strengthening our muscles' endurance- did you ever consider using a common household utility in tandem with it? Why not try out incorporating an unassuming wall into your daily exercise routine? By employing one of every room's ubiquitous surfaces as extra support or challenge- it opens up endless possibilities for elevating each session's intensity level indefinitely! Ten beginner-friendly ways to introduce exciting new levels of engagement through Wall Workouts await - so grab some space around any ideal spot on any smooth surface at home & let's start sweating together!
1. Wall Glute Bridge
This wall Pilates move literally elevates the classic glute bridge, amping up the engagement of your glute muscles and core.
- Sit about one foot away from a wall, and lie down on your back.
- Place your feet flat on the wall so your legs are on the tabletop. This is your starting position.
- Inhale to prepare, then exhale as you lift your hips off the mat and press your feet into the wall. Squeeze your glutes and keep your core engaged.
- Inhale to lower your hips back to the starting position without touching the mat.
- Repeat 10 times.
2. Wall Hundred
This wall Pilates move adds some intensity to the traditional hundred, challenging your core and arms.
- Lie on your back at a distance where your feet just touch the wall.
- Reach your arms straight up, take a breath, then exhale as you lower your arms and lift your shoulders off the mat. Reach your arms towards the wall and begin to pump your arms up and down.
- Inhale for five and exhale for five as you pump. Keep your core tight and your gaze at your navel.
- Repeat 10 times for a total of 100 pumps.
3. Wall Roll Up
This wall Pilates move helps you master the roll up, a classic Pilates exercise that works your spine mobility and abdominal strength.
- Sit on your mat with your legs extended and your feet against the wall. Reach your arms overhead and keep your shoulders relaxed.
- Inhale to prepare, then exhale as you curl your chin to your chest and start to roll down one vertebra at a time. Keep your arms parallel to the floor and press your feet into the wall.
- Inhale as you reach the bottom of the roll down, then exhale as you reverse the movement and roll back up to sitting. Keep your arms parallel to the floor and press your feet into the wall.
- Repeat 5 times.
4. Wall Leg Circles
This wall Pilates move targets your inner thighs, outer hips, and core stability.
- Lie on your back with your legs extended on the wall. Place your hands by your sides or under your hips for more support.
- Lift one leg off the wall and point it towards the ceiling. This is your starting position.
- Inhale as you circle your leg across your body towards the opposite shoulder, then exhale as you circle it back to the starting position. Keep your hips still and avoid arching or twisting your lower back.
- Repeat 5 times in each direction, then switch legs.
5. Wall Side Kick
This wall Pilates move works on your hip mobility, leg strength, and balance.
- Stand sideways next to a wall with one hand on the wall for support. Place your feet slightly apart and keep them parallel.
- Lift one leg off the floor and extend it in front of you at hip level. Point your toes and keep them in line with your hip. This is your starting position.
- Inhale as you swing your leg behind you, then exhale as you swing it back to the starting position. Keep your torso upright and avoid leaning or twisting.
- Repeat 10 times, then switch sides.
6. Wall Push Up
This wall Pilates move strengthens your chest, shoulders, arms, and core.
- Stand facing a wall with your feet hip-width apart and about two feet away from the wall. Place your hands on the wall slightly wider than your shoulders and in line with your chest. This is your starting position.
- Inhale as you bend your elbows and lower your chest towards the wall. Keep your body straight and aligned from head to heels.
- Exhale as you straighten your arms and push yourself back to the starting position. Keep your shoulders down and away from your ears.
- Repeat 10 times.
7. Wall Plank
This wall Pilates move challenges your core, back, and arm endurance.
- Stand facing a wall with your feet hip-width apart and about three feet away from the wall. Place your hands on the wall slightly wider than your shoulders and in line with your chest. Walk your feet back until your body forms a diagonal line from head to heels. This is your starting position.
- Hold this position for 30 seconds, keeping your core engaged and your body straight and aligned. Breathe normally and avoid sagging or arching your lower back.
- Rest for 10 seconds, then repeat 2 more times.
8. Wall Squat
This wall Pilates move tones your thighs, glutes, and calves.
- Stand with your back against a wall and your feet about two feet away from the wall. Place your feet hip-width apart and parallel. Slide down the wall until your knees are bent at 90 degrees and your thighs are parallel to the floor. This is your starting position.
- Hold this position for 30 seconds, keeping your weight on your heels and your core engaged. Breathe normally and avoid lifting or rounding your lower back.
- Rest for 10 seconds, then repeat 2 more times.
9. Wall Side Bend
This wall Pilates move stretches your spine, obliques, and shoulders.
- Stand sideways next to a wall with one hand on the wall for support. Place your feet slightly apart and keep them parallel.
- Reach your other arm overhead and lean towards the wall, creating a C-curve with your spine. Feel a stretch along the side of your body.
- Hold this position for 10 seconds, breathing deeply and relaxing your neck and shoulders.
- Switch sides and repeat.
10. Wall Chest Opener
This wall Pilates move opens up your chest, shoulders, and arms.
- Stand facing a wall with one hand on the wall at shoulder level. Place your feet slightly apart and keep them parallel.
- Turn your body away from the wall until you feel a stretch across the front of your chest and shoulder. Keep your arm straight and in line with your shoulder.
- Hold this position for 10 seconds, breathing deeply and relaxing your neck and shoulders.
- Switch sides and repeat.
Wrapping up this discussion about how Pilates strengthens our core muscles, improves posture and helps us tone them simultaneously- let's emphasize another crucial factor! Did you know that sometimes all it takes is one resourceful addition like using walls creatively? It brings diversity and vigor into our usual Pilates routines like never before. The unexpected variations of these ten beginner Pilates wall exercises might take you out of your comfort zone- but, that is where the transformation happens! So, let's choose to give these exercises a try at home and observe how our bodies feel. Surprise yourself with something as simple as a wall!
