7 Pilates Wall Exercises to Try Today!
Pilates is a physical training method that focuses on strengthening muscles deep, improving posture, muscle balancing and relaxation. This unique training technique can help tone the body, improve flexibility, strengthen the core muscular system and even promote weight loss.
Pilates for weight loss
By doing Pilates, you can burn calories, improve your body awareness, and increase your metabolism, which can aid in weight loss. In addition, regular Pilates practice can also help build and tone muscles, which can increase your resting metabolic rate and help you burn more calories even when you're at rest.
Sculpt rock-hard abs with Pilates
Pilates is also a great way to strengthen and tone your abs. Pilates exercises focus on working the deep abdominal muscles, which can help create a flat stomach and defined abs.
Pilates exercises at home
1- The Hundred :
This is a basic Pilates movement that strengthens the abdominals. There are three variations of this exercise based on the level of difficulty:
- Feet on the floor: Lie on your back with your knees bent and feet flat on the floor, toes touching the wall. Raise your arms to a 45-degree angle, in line with your thighs. Lift your head and shoulders off the mat and engage your upper abs. Pump your arms five times while inhaling and exhaling. Repeat this movement 10 times.
- Right Angle Legs: For this variation, instead of keeping your feet on the floor, raise your legs slightly in the air to form a right angle with the wall. Your shins should be parallel to the floor and your thighs perpendicular, while your feet are bent and flat against the wall.
- 45-degree leg raises: Extend your legs at a 45-degree angle so that the tips of your toes touch the wall.
2- The Shoulder Bridge version Pilates Mural : This exercise strengthens your glutes, abs, and hamstrings. You should lie on your back with your knees bent and your feet flat on the floor, with your toes touching the wall.
Engage your glutes and roll your hips up and hold them in the air. Hold the pose for four seconds before relaxing your glutes by rolling your spine again for four seconds. Rest for another four seconds. Depending on your strength level, this exercise should be repeated four to ten times.
3- The Pilates Arm Overhead movement : This pose is excellent for your body as it improves shoulder strength and mobility. Unfortunately, I couldn't find a full description of this exercise before I ran out of time.
4- The wall board : This variation of the plank allows you to strengthen your
abdominal strap, your arms and shoulders.Here's how to do it:
Get into a plank position, facing the wall, with your hands slightly wider than shoulder-width apart and your feet pressed against the wall.
- Make sure your body forms a straight line from shoulders to feet.
- Hold this position for 30 seconds to a minute, focusing on stability and contracting your core muscles.
- Return to the starting position and repeat the exercise several times
5- The Roll Up wall version : This exercise targets your abs and flexibility. Here's how to do it:
- Stretch your arms out in front of you, keeping them parallel to the floor.
- Slowly roll your spine up, starting with your lower back, then your middle, and finally your shoulders, moving toward your legs.
- Try to touch your toes while keeping your back against the wall.
- Slowly unroll your spine to return to a sitting position.
- Repeat the exercise several times, focusing on controlling the movement and stretching your abs.
6 - The Scissors wall-mounted Pilates version :
This exercise targets your abs, legs, and flexibility. Here's how to do it:
- Lie on your back with your buttocks close to the wall, your legs in the air and your feet resting against the wall.
- Place your hands under your buttocks to support your lower back.
- Lower one leg while keeping the other leg perpendicular to the floor.
- Alternate legs by lifting and lowering them, maintaining control of the movement and engaging your abs.
- Repeat this exercise several times on each side to work your abs and strengthen your legs
7- Wall squats
Wall squats are an improved version of the classic squats we all know. This exercise works many muscles such as the quadriceps, glutes, hamstrings, the thighs, hip flexors, core, back, abs and shoulders, making it a complete full-body workout.
To perform this exercise, stand with your back against a wall about 30 centimeters away. Your back, hips, and shoulders should be in contact with the wall. Let your arms hang by your sides and turn your palms toward the wall.
Then bend your knees and slide down the wall until your legs form a 90-degree angle, with your thighs parallel to the floor. As you descend, your arms should also be raised forward so they remain parallel to the floor. To perform the exercise, straighten your legs to return to the starting position and lower your arms.
As for the pace, you should lower yourself for four seconds, hold the position for four seconds, and then stand up for four seconds. Repeat this six to ten times depending on your fitness level. Keep in mind that you don't want to exhaust yourself: This is not the goal of Pilates.
These exercises, due to their core-strengthening nature, can aid in weight loss and ab toning, especially when performed regularly and in combination with a healthy diet.
Boost your Pilates sessions by incorporating a modern and safe approach to wall exercises
By neglecting the proper equipment, you could be putting your body at risk. Slipping on the floor and lack of support can lead to potential injuries, compromising your progress and well-being. Don't let these risks hinder your Pilates wall practice.
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By investing in our modern and secure solution, you maximize the benefits of your PilatesYou strengthen your muscles, improve your flexibility, develop your stability and promote optimal body alignment. You fully enjoy every movement, feeling comfortable and confident.
Don't wait for the risks to become apparent. Protect your body, maximize your benefits, and fully enjoy your Pilates wall practice. Choose our modern and safe solution today and discover the difference it can make to your Pilates experience.
