7 Wall Pilates Exercises to Try Today!
Pilates is a physical training method that focuses on strengthening core muscles, improving posture, muscle balancing and relaxation. This unique workout 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 help with weight loss. In addition to this, 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 are at rest.
Sculpt concrete abs with Pilates
Pilates is also a great way to strengthen and tone your abs. Pilates exercises focus on working the deep muscles of the abdomen, which can help create a flat stomach and well-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 difficulty level:
- Feet on the floor: Lie on your back with your knees bent and feet flat on the floor, with your toes touching the wall. Raise your arms to 45 degrees, in line with your thighs. Lift your head and shoulders off the mat, and contract your upper abs. Pump your arms five times while inhaling and exhaling. Repeat this movement 10 times.
- Legs at a right angle: For this variation, instead of keeping your feet on the ground, 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 flexed and flat against the wall.
- Legs Raised at 45 Degrees: Extend your legs at a 45 degree angle so that the tips of your toes touch the wall.
2- The Shoulder Bridge version of Pilates Mural : This exercise strengthens the glutes, abdominals 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 to lift them up and hold them in the air. Hold the pose for four seconds before resting your glutes by rolling your spine again for four seconds. Rest for another four seconds. Depending on your strength level, the exercise should be repeated between four and ten times.
3- The Pilates Arm Overhead movement : This posture is excellent for your body because it improves shoulder strength and mobility. Unfortunately, I was unable to find the full description of this exercise before I ran out of time.
4- The wall plank : This variation of the plank allows you to strengthen your
abdominal muscles , your arms and your 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 your flexibility. Here's how to do it:
- Stretch your arms out in front of you, keeping them parallel to the floor.
- Slowly roll up your spine, starting at your lower back, then your middle, and finally your shoulders, moving toward your legs.
- Try touching your toes while keeping your back pressed against the wall.
- Slowly roll your spine back to the seated 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 butt close to the wall, legs in the air and feet pressed against the wall.
- Place your hands under your buttocks to support your lower back.
- Lower one leg, keeping the other leg perpendicular to the floor.
- Alternate legs by raising and lowering them, while 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- Squats on the wall
Wall squats are an improved version of the classic squats we all know. This exercise works many muscles such as the quads, glutes, hamstrings, thighs , hip flexors, core, back, abs and shoulders, making it a complete workout for the whole body .
To perform this exercise, stand with your back to the wall at a distance of approximately thirty centimeters. Your back, hips and shoulders should be in contact with the wall. Let your arms hang at 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 rise forward, so that they remain parallel to the ground. To perform the exercise, straighten your legs to return to the starting position and lower your arms.
As for pacing, you should go down for four seconds, hold for four seconds, then get back up again in four seconds. Repeat this between six and ten times depending on your fitness level. Keep in mind that you shouldn't exhaust yourself: that's not the goal of Pilates.
These exercises, due to their core muscle strengthening nature, can aid in weight loss and abdominal toning, especially when performed regularly and in combination with a healthy diet.
Boost your Pilates sessions by integrating 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 injury, compromising your progress and well-being. Don't let these risks get in the way of your Pilates practice on the wall.
Do you want to get the most out of your Pilates sessions on the wall while avoiding potential risks? Discover our modern and secure solution that will allow you to maximize the benefits of your practice.
By investing in our specialist mat and non-slip socks , you are giving your body the comfort and safety it needs during your exercises. Our mat is specially designed to support your body throughout your wall Pilates sessions, providing extra cushioning to protect your joints and reduce the risk of injury.
Non-slip socks ensure a solid grip on the floor and wall, allowing you to concentrate on your movements without worrying about dangerous slips.
By investing in our modern and secure solution, you maximize the benefits of your Pilates . You 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 risks to manifest themselves. Protect your body, maximize your benefits and fully enjoy your Pilates practice on the wall. Opt for our modern and secure solution today and discover the difference it can make to your Pilates experience.
