When it comes to weight loss and overall well-being, regular exercise is essential, and finding joy in your workouts is crucial for long-term success. If traditional gym sessions aren’t your style, wall Pilates might be the perfect alternative. In today’s article, Juniper PT, Jackson Anderson shares 7 beginner-friendly exercises to help you get started.
What is Wall Pilates?
Wall Pilates is an innovative adaptation of traditional Pilates that incorporates a wall as a key element in the exercise routine. This approach combines the core principles of Pilates — including core strength, flexibility and body awareness with the stability and resistance provided by a vertical surface.
It has been gaining traction recently. What makes these exercises particularly appealing is their accessibility, yet they remain a highly effective workout method for those looking to tone their muscles, improve posture, and enhance flexibility.
The wall serves as a built-in prop, providing support and resistance without the need for specialised equipment. This makes wall Pilates an excellent option for home workouts or for those intimidated by gym environments. As with all effective training routines, incorporating a range of exercises that target different body parts is optimal when selecting which wall-based pilates exercises to use.
Key Exercises to Try
1. Wall Bridge
Start by lying on your back with your feet planted on the wall, knees bent at a 90-degree angle. Slowly lift your hips towards the ceiling, while engaging your glutes and core. The wall provides support and helps you focus on proper form. This exercise is excellent for strengthening the lower back, glutes and hamstrings. Repeat for 30 seconds or sets of 10.
2. Wall Squat
Stand with your back against the wall, feet shoulder-width apart and slide down until your thighs are parallel/level to the floor. This movement can be completed as a hold or with multiple reps — for example, you may like to hold the lower position for 30 seconds to a minute or complete 10-12 repetitions of regular wall squats instead. Wall squats are fantastic for building strength in the quads, hamstrings and glutes while also promoting core endurance if completed as a hold.
3. Wall Mountain Climbers
Start in a wall plank position with your feet pressed against the wall and your hands on the floor directly under your shoulders. Drive one knee towards your chest, then quickly switch legs, as if you’re running in place against the wall. This exercise adds a cardiovascular element while targeting the core, particularly the lower abs and obliques. Repeat for 30 seconds to a minute.
4. Wall Push-Up
Stand a few feet away from the wall with your feet hip-width apart. Place your hands on the wall at shoulder height, slightly wider than shoulder width. Bend your elbows and lean your body towards the wall, keeping your body in a straight line. Push back to the starting position. This exercise targets the chest, shoulders and triceps while being gentler on the wrists compared to floor push-ups. Complete until failure.
5. Wall Plank
Place your feet against the wall and walk your hands out until your body forms a straight line from head to heels, in a plank position. This version of the classic plank increases the intensity, challenging your core, shoulders and back muscles. Hold for 30 seconds or as long as you can maintain good form.
For a progression to make it more challenging, alternate tapping each shoulder with the opposite hand while maintaining a stable core.
6. Wall Lunge
Stand a few feet away from the wall with one foot pressed against the wall behind you and the other foot flat on the ground in front. Lower your back knee towards the floor while keeping your front knee aligned over your ankle. Push through your front heel to return to the starting position. This movement works the quads, glutes and core while improving balance and stability. Repeat for 30 seconds or sets of 10 for each leg.
7. Wall Angel
Stand with your back to the wall, feet slightly away from the wall and arms bent at 90 degrees. Slowly slide your arms up and down the wall, maintaining contact with the wall the entire time. This exercise improves shoulder mobility and strengthens the upper back muscles. Repeat for sets of 10 on each side.
In summary, incorporating these wall pilates exercises into your fitness routine can assist with increasing strength and flexibility. A bonus for utilising wall pilates movements is that they are low impact and easy on the joints, making it a great option for those who are hesitant to include strength training in their routines. The wall provides support and stability, making these exercises suitable for all fitness levels.
Whether your goal is weight loss, increased flexibility, improved posture or simply adding variety to your workouts, wall pilates offers a versatile and effective solution. Give it a try and see how you feel!
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