As celebrities like Lori Harvey and Kelly Rowland attest to its benefits, Pilates has slowly become a staple for fitness girls who want to maintain a soft life. Revered for its ability to enhance flexibility and strength, this low-impact method of exercise method will leave your body toned and snatched.
As more people seek accessible and effective workout options, a new trend has seemingly emerged: wall pilates. If Pilates machines seem daunting to you, this innovative approach uses a wall as a prop to make traditional Pilates even more accessible for beginners. Here’s everything you need to know about wall Pilates and how you can incorporate it into your fitness routine.
What is Wall Pilates?
Wall pilates is a variation of traditional Pilates that incorporates a wall to support and deepen various movements. By using the wall as a prop, you can engage your muscles more effectively, improving stability and alignment. This method also allows for a range of exercises that target different muscle groups while also providing a safe environment for those new to the practice or intimated by Pilates machines. Whether you’re focusing on strengthening your core, improving flexibility, or rehabilitating an injury, wall pilates is a slept-on alternative.
Does Wall Pilates Work?
Wall pilates is an incredibly effective workout method that can yield significant results for practitioners. By using a wall for support and resistance, you enhance core engagement and stability, deepening your movement’s efficiency. Using a wall helps maintain proper alignment, which can prevent injury and promote better form. Many of those who regularly practice wall Pilates attest to improved muscle tone and better posture, making this method can be a valuable addition to any fitness regimen.
Beginners Wall Pilates Exercises
For those new to wall pilates, starting with simple exercises can help build confidence and ensure proper form. Here are a few beginner-friendly exercises to get you started:
- Wall Roll Down: Stand with your back against the wall and slowly roll down vertebra by vertebra, engaging your core. Pause at the bottom, then roll back up.
- Wall Squats: Lean against the wall with your feet shoulder-width apart. Slide down into a squat while keeping your back flat against the wall, then return to standing.
- Wall Leg Raises: Stand with one side against the wall for support. Lift your outside leg straight out to the side, keeping it aligned with your body. Lower and repeat.
- Wall Plank: Place your hands on the wall and step back into a plank position. Engage your core and hold for several breaths, ensuring your body forms a straight line.
- Wall Bridge: Lie on your back with your feet against the wall. Press your feet into the wall as you lift your hips into a bridge, engaging your glutes and core.