Pilates exercises on the wall: why they are fashionable and how to do them at home

It is possible to make an effective Pilates without going to a studio or gym equipped with the machines of this method. Pilates exercises on the wall may be more accessible, but they strengthen you in a balanced way, without overloads or risks.

The Pilates method has 90 years of life and is extremely topical. The reason is surely that those who are interested and practice it get good results and spread the word. The latest trend in this discipline is Pilates on the wall.

Pilates exercises on the wall use body weight and wall resistance to tone muscles and improve flexibility. They are based on slow and controlled movements, which are accessible to people who are starting the method or who are looking for a type of training with low impact. Often, wall support offers safety in practice, and reduces or distributes the load that versions of the exercise must bear without that support. We tell you why it is fashionable and we propose a video with exercises to practice at home.

PILATES ON THE WALL: WHAT IT IS AND WHY IT’S FASHIONABLE

The main feature of the method is that it strengthens the whole body without resorting to weight machines and classic repetitive gym exercises. Instead, it uses a series of controlled and precise movements that tone the muscles harmoniously, improve body posture and increase flexibility.

The measure of how much force is exerted on the joints during an activity is known as impact. High-impact activities, such as running or jumping squats, can lead to joint pain or other injuries.

On the other hand, low-impact activities, such as pilates and especially exercises that are performed leaning on a wall do not put as much pressure on the body and are a great way to stay active without putting your joints at risk. Therefore, Pilates is an excellent choice for those with joint pain or other injuries that limit their mobility.

In the studios specialized in pilates they have very specific equipment, which is not found in gyms, such as the reformer, the wunda chair or the cadillac. But the Pilates method goes beyond these machines and you can apply its logic to practice at home with the only help of a wall.

FREE PILATES EXERCISES ON THE WALL

Here we propose other exercises to practice Pilates on the wall at home:

1. SEMI LUNGE SUPPORTED

1. Get in front of the wall and rest the palm of your left hand on it.
2. Take a step back with your left leg up to about 60 cm away and press with your palm against the wall.
3. Bend your right knee and tilt your torso forward, until you feel a stretch in your left hamstring.
4. Hold one or two breaths. Release and repeat 10 times changing legs.

2. SQUAT WITH WALL SUPPORT

1. Stand with your back to the wall about 60 cm away. Put your back in contact with the wall.
2. Slide slowly down the wall until your thighs are parallel to the floor.
3. Hold this position for more than 20 seconds or as long as you can.
4. Rest and repeat 12 times.

3. TOUCHING YOUR FEET

1. Start sitting on the floor with your back against the wall and your legs stretched out in front of you.
2. Open your legs to hip width.
3. Tense your abdomen and press your lower back against the wall.
4. Extend your left hand and touch your right toes.
5. Then bring your right hand to your left foot.
6. Alternate sides for 45 seconds or as long as you can.

4. BACK TWISTING

1. Start sitting on the floor with your back against the wall and your legs stretched out in front of you.
2. Open your legs to hip width.
3. It tightens the abdomen. Turn your torso to the right and reach out your left hand to touch the ground on the other side of your right leg.
4. Turn to the other side and reach out your right hand to touch the ground on the other side of your left leg.
5. Alternate movements for 45 seconds or as long as you can.

7 BENEFITS OF PILATES ON THE WALL

The human body wasn’t designed to sit in front of a computer all day, yet most of us do. This can lead to weak core muscles and poor posture. The Pilates method is a great way to combat this by strengthening the deep abdominal muscles, which in turn improves posture.

The core is not limited to your abdominal muscles; It also includes the muscles of the back and sides, and the deep muscles. The wall provides additional stability for the spine, allowing you to focus on properly activating the deep abdominal muscles, something that can be difficult for a beginner to do when Pilates on the mat.

When done correctly, pilates on the wall can be an extremely effective workout that offers the same benefits as a traditional workout.

1. Correct poor posture. One of the main benefits is that it helps correct poor posture by strengthening the muscles of the back, neck and core (which includes all the superficial and deep muscles of the abdomen). Poor posture can misalign various muscles or joints and discomfort can appear anywhere on the body.
2. Less pain. If you improve your body posture, the stress on your back and the risk of pain will be reduced. Some specific pilates exercises on the wall can relieve tension in the back by stretching and massaging the muscles. Increased blood flow can help reduce pain and promote healing, if there are any problems.
3. Pilates exercises on the wall strengthen the core. The stronger the core, the easier it is to have good posture. The core muscles play a crucial role in supporting the back, and pilates on the wall is an effective way to strengthen them. By strengthening the core, it improves posture, stability, and balance.
4. Pilates increases flexibility and lengthens muscles. Unlike most forms of exercise that focus on building muscle, Pilates lengthens your muscles, giving you a slimmer and more elongated appearance. The wall can be used to deepen a stretch and improve flexibility by providing support and stability.
5. Improves endurance and muscle strength. Endurance is an important quality, especially as we meet springs. It is the ability of muscles to work for long periods of time without getting tired, and is essential for everyday activities, such as carrying groceries or playing with children. Not only that, greater endurance translates into better performance in sports and other physical activities.
6. Improves balance. Precise Pilates exercises produce a fine tuning of neuromuscular patterns, which is seen in better balance, coordination of movements and self-confidence. The exercises enhance body awareness or proprioception because during the practice the attention is directed inwards.
7. It can help physical rehabilitation. Pilates is often used in physical rehabilitation programs due to its low-impact nature and ability to improve core strength, flexibility, and muscular endurance. The wall offers support and stability to people who are recovering from an injury or surgery. It can also be a great way to relax the body in some of the more challenging positions.