Wall Pilates is designed for maximum fat-burning & muscle toning, utilising only your body & the wall as your gym. It’s so low maintenance you could even do it in the staff room on your lunch break.
Exciting news we have Wall Pilates coming to The Healthy Mummy App in March 2024!
It is a variation of traditional Pilates workout that uses the wall as a prop to enhance the workout. It is designed for maximum fat-burning and muscle toning, utilising only your body and the wall as your gym. This form of exercise is gaining popularity among fitness enthusiasts, especially women, due to its effectiveness and convenience.
Who wouldn’t love a workout using just the support of the wall?! And it won’t cost you any money for a certified pilates instructor either.
Definition of Wall Pilates
The wall is used as a support to help with stability, balance, and resistance during the exercises. The exercises are performed in a standing or seated position, making it a low-impact workout that is gentle on the joints. The wall acts as a tool to help engage the core muscles, improve posture, and increase flexibility.
Benefits of Wall Pilates
Wall Pilates offers a wide range of benefits for women looking to improve their overall fitness. It is a full-body pilates practice workout. Some of the key benefits of pilates include:
- Improved posture and full body alignment
- Increased muscle strength and tone, particularly in the core, legs, and arms
- Enhanced flexibility and range of motion
- Better balance and stability
- Low-impact workout that is gentle on the joints
- Effective fat-burning and calorie-burning workout
Why Wall Pilates is great for beginners
It is particularly great because it provides a supportive and stable environment for learning the basic principles of a Pilates routine. The wall acts as a guide and support, making it easier to understand and execute the exercises correctly. Additionally, the low-impact nature makes it suitable for individuals who are new to exercise or have physical limitations.
Finding the right wall space
To start your Wall Pilates workout for beginners journey, you’ll need to find a suitable wall space in your home. Look for a clear, unobstructed wall that is free from any sharp objects, slip hazards or furniture. Make sure the wall is sturdy and clean to provide a safe and comfortable environment for your workout.
Essential equipment
The beauty of Wall Pilates is that it requires minimal equipment. All you need is a yoga mat or a comfortable exercise mat to provide cushioning for your body during the floor exercises. Additionally, you may want to have a small towel and a water bottle nearby for convenience.
Preparing your body for the workout
Before starting your wall workout, it’s important to prepare your body by doing some light stretching and warm-up exercises. This will help to loosen up your muscles, increase blood flow, and reduce the risk of injury during the workout. Take a few minutes to gently stretch your arms by doing arm circles and also pump your arms and elbow, stretch your legs, and back, by doing some light cardio exercises such as marching on the spot or gentle jumping jacks.
Wall Pilates Exercises for Beginners
Warm up pilates exercises
- Arm circles: Stand towards the wall with your feet hip-width apart. Extend your straight arms out to the sides, palms facing out, and raise your arms to make small circles with your arms and wrist, gradually increasing the size of the circles. Lower your arms. Lift your arms again, and repeat.
- Wall squats: Stand with your feet forward and back against the wall and lower yourself into a seated position, making sure your knees are bent and hips are bent as if sitting in an invisible chair. Hold this position for 30 seconds to stretch your glute, calf, quad, and hamstring muscles, then slowly straighten back up. Remember to keep your feet together, flat on the floor.
Wall Pilates workout
- Wall plank: Start in a standing position face the wall, place your hands on the wall, and touch the wall at shoulder height, and walk your feet back until you can comfortably place your feet flat and your body forms a straight line feet flat together. Hold this position for 30 seconds to 1 minute, engaging your core and glutes.
- Wall push-ups: Stand towards the wall and press into the wall at shoulder height. Lower your chest toward the wall, then push back to the starting position. Aim for 10-15 repetitions.
- If you experience pain at any time stop immediately and readjust your position.
Cool down and stretching exercises
- Chest stretch: Stand foot into the wall and place your hand on the wall at shoulder height. Gently turn your body and rise back away from the wall to feel a stretch in your chest and shoulders. Remember to inhale for five and exhale for five.
- Wall calf stretch: Stand facing the wall and place your hands on the wall at chest height. Step your right foot back and press the right leg and heel into the floor to flex the calf muscle. Hold for 30 seconds, then switch sides to your left leg.
By incorporating these exercises into your beginner pilates workout routine, you can experience the benefits of improved strength, flexibility, and posture. Whether you’re a beginner or a seasoned fitness enthusiast, Wall Pilates offers a unique and effective way to enhance your overall well-being.
So, grab a wall and get ready to experience the transformative power of Wall Pilates!
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