Pilates, a century-old exercise regime by Joseph Pilates, has now blossomed into numerous variations — wall Pilates, being a recent one. It’s economical, can be done by anyone, and requires only a wall.
WHAT IS WALL PILATES?:-
- It is Pilates performed using the support of a wall.
- Unlike traditional Pilates that is done using a mat and a reformer machine, wall Pilates requires you to press your body such as your back, arms, legs, or sides against the wall as you move.
- It is a full body workout and offers almost all benefits a Pilates workout offers.
- The wall becomes your partner, offering support and resistance for better alignment and deeper muscle engagement.
- Wall Pilates exercises typically include the same repetitive movements you practice during a mat or reformer Pilates class.
BENEFITS OF WALL PILATES:-
- Other than weight loss, wall Pilates also targets deep muscles, enhancing core strength, improving posture, and creating a lean, toned physique.
- Controlled movements and stretches improve overall flexibility, leading to better range of motion, and reduced muscle stiffness.
- Wall Pilates challenges your balance, and coordination, translating to improved stability in daily life as well.
- The low-impact nature of wall Pilates makes it perfect for individuals with joint concerns.
- Wall Pilates movements can be easily modified if you have any limitations or injuries.
KEY DOS AND DON’TS:-
- Avoid overdoing the exercises. Pushing yourself too hard can lead to injuries and burnout.
- Focus on deep, controlled breathing throughout each exercise.
- Prioritize slow, controlled movements for maximum benefits.
- Listen to your body and stop if you experience any pain.
- Allow adequate rest days between sessions to prevent injury and promote muscle recovery.
MOVEMENTS FOR BEGINNERS:-
WALL ROLL DOWN:- (5-8 REPS)
Stand with your back against the wall, feet hip-width apart. Slowly roll down reaching towards your toes. Roll back up with control.
WALL SQUAT:- (8-12 REPS)
Stand with your back against the wall, feet hip-width apart and slightly in front of you. Slide down the wall into a squat position, keeping your knees aligned with your ankles. Hold for a few seconds, then slowly slide backup.
WALL BRIDGE:- (10-15 REPS)
Lie on your back with your feet on the wall, knees bent. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower down.
WALL PLANK:- (30-60 SECONDS)
Start in a push-up position with your hands on the wall, shoulder-width apart. Keep your body in a straight line from head to heels. Engage your core and hold for 30-60 seconds.
WALL LEG LIFTS:- (10-12 REPS)
Lie on your side with your hips against the wall and legs extended. Lift your top legs extended. Lift your top leg towards the ceiling, keeping it straight. Slowly lower back down. Remember to start slowly and gradually increase the reps as you get stronger. Aim for at least 2-3 sessions per week, each of 30-45 minutes.
Notes:-
- While Joseph Pilates invented Pilates in the 20th century, the use of wall as a prop evolved as instructors and practitioners sought ways to enhance the practice. Wall Pilates is especially beneficial for beginners.
- Wall Pilates fosters deep mind-body connection focusing on the breath and physical movement. It reduces stress and improves stability. It also provides the support of the wall to those who find it hard to maintain balance while performing the exercises.
