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

The Pilates method is 90 years old and is very current. The reason is surely that those who are interested and practice it they get good results and spread the word. The latest trend in this discipline is Pilates on the wall.

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

In this video we offer you two free Pilates exercises on the wall by Adriana Sintes so you can practice at home.

If you liked Adriana Sintes’ video with the Pilates exercises on the wall, we advise you to take a look at the Pilates at home course at Escuela Cuerpomente.

Pilates on the wall: what it is and why it is fashionable

The main feature of the method is that it strengthens the entire body without resorting to weight machines and classic gym repetitive exercises. Instead, it uses a series of controlled and precise movements that harmoniously tone the muscles, 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, They can cause joint pain or other injuries.

On the other hand, low-impact activities, such as Pilates and, above all, exercises that are carried out leaning against a wall they do not exert as much pressure on the body And they’re a great way to stay active without putting your joints at risk. Therefore, Pilates is an excellent option for those with joint pain or other injuries that limit their mobility.

In specialized Pilates studios 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 its logic can be applied to practice at home with the only help of a wall.

Free wall pilates exercises

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

1. Supported Semi Lunge

Stand in front of the wall and rest the palm of your left hand on it. Take a step back with your left leg about 2 feet away and press your palm against the wall. Bend your right knee and lean your torso forward, until you feel a stretch in your left hamstring. Hold for one or two breaths. Release and repeat 10 times, switching legs.

2. Wall Squat

Stand with your back to the wall about 60 cm away. Bring your back in contact with the wall. Slowly slide down the wall until your thighs are parallel to the floor. Hold this position for 20+ seconds or as long as you can. Rest and repeat 12 times.

3. Touching feet

Begin by sitting on the floor with your back against the wall and your legs stretched out in front of you. Open your legs until they are hip-width apart. Tighten your abdomen and press your lower back against the wall. Extend your left hand and touch the toes of the right foot. Then bring the right hand to the left foot. Alternate sides for 45 seconds or as long as you can.

4. Back Twist

Begin sitting on the floor with your back against the wall and your legs stretched out in front of you. Open your legs until they are hip-width apart. Tense your abdomen. Turn your torso to the right and extend your left hand to touch the ground on the other side of your right leg. Twist to the other side and extend your right hand to touch the ground on the other side of your left leg. Alternate movements for 45 seconds or as long as you can.

7 benefits of pilates on the wall

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

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

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

Corrects bad posture. One of the main benefits is that 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). A bad posture can misalign several muscles or joints and the discomfort can appear in any part of the body.Less pain. If you improve your body posture, The stress placed on the back and the risk of pain will be reduced. Some specific Pilates wall exercises can relieve tension in the back by stretching and massaging the muscles. Increased blood flow can help reduce pain and promote healing, if there is a problem.Pilates wall exercises strengthen the core. The stronger the core, the easier it is to have good posture. Your core muscles play a crucial role in supporting your back, and wall pilates is an effective way to strengthen them. By strengthening the core, you improve posture, stability and balance.Pilates increases flexibility and lengthens muscles. Unlike most forms of exercise that focus on building muscle, Pilates lengthens your muscles, giving you a leaner, longer appearance. The wall can be used to deepen a stretch and improve flexibility by providing support and stability.Improves endurance and muscle strength. Resilience is an important quality, especially as we get older. It is the ability of the muscles to work for long periods of time without tiring, and it is essential for daily activities, such as carrying the groceries or playing with the children. Not only that, greater resistance translates into better performance in sports and other physical activities.Improve balance. Precise Pilates exercises produce a fine tuning neuromuscular patterns, what is appreciated in a better balance, coordination of movements and self-confidence. The exercises enhance body awareness or proprioception because during the practice the attention is directed inward.It can help physical rehabilitation. Pilates is often used in physical rehabilitation programs due to its low-impact nature and its ability to improve core strength, flexibility, and muscular endurance. The wall offers support and stability to people who are recovering from injury or surgery. It can also be a great way to loosen up your body in some of the more challenging positions.