Wall Pilates: 6 exercises to tone the whole body

Nowadays, there is no discipline that is free from experiencing different waves of popularity through what becomes a trend. It is normal that we need doses of motivation and new experiences to maintain attention and continuity in any activity. Pilates with a wall is a trendbut its benefits justify it: it helps you achieve more stabilityto improve posturestrengthen the center of the body, increase flexibility and reduce stress.

one of the great advantages of practicing pilates on the wall is that it makes Pilates very accessible: you don’t need machines or go anywhere to perform the wide variety of exercises that allow a very complete body work. The wall, which serves to support and offer resistanceis integrated into the slow, precise and controlled exercises typical of Pilates. Some can even be challenging and add appeal to regular practice.

This makes it very useful especially when you start practicing Pilates and are a beginner.

pilates table on wall

The method Pilates strengthens deep abdominal musclesdeterminants for good body posture, for the good condition of the pelvic floor, for the health of the back and even the internal organs.

The pilates exercise chart on wall What we offer you below is suitable to start practicing the Pilates method and achieve a variety of benefits. Try to practice them in a relaxed and conscious way.

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Pilates wall exercise to activate the center or core

In this Pilates wall exercise the center or core is activated andand tones the entire trunk and arms.

Lie face up with your back well supported on the mat. Stretch your legs to put your feet on the wallso that they form a 45 degree angle with the ground. Rotate your feet slightly outward, but keep your heels together.
Leave your arms stretched on the sides of the body. Inhale and expand your lungs. While exhaling very slowly, bring your chin closer to your sternum and look towards your navel, and separate your arms a hand’s breadth from the floor, bringing your fingertips closer to the wall.
hold position until you run out of air. Perform 3 sets of 10 repetitions of this exercise.

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Pilates wall exercise for glutes

In this Pilates wall exercise you do an inverted posture. The trunk is toned but especially the glutes.

Start from the previous position, rest your feet on the wall and, as you inhale, lift your hips. The shins are parallel to the floor. As you exhale, lower your hips Slowly and extend your legs. Keep your arms supported on the floor.
When your hips are up, feel the weight of your body on your shoulder blades. Strongly activate your glutes and feel your legs firm. Perform 3 sets of 10 repetitions. Hold each last repetition for 5 seconds.

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Pilates wall exercise to tone the chest

If you are especially interested in strengthening the chest, this is one of the easiest and very effective Pilates wall exercises for this area.

Get high standing facing the wall at a distance of a very large step. Lean your body forward and rest your hands on the wall at shoulder height. Keep your hands slightly rotated inward (elbows facing outward with arms parallel to the floor). Lower your shoulders. Strongly activate the abdomen and glutes.
When inhalingbend your elbows to bring your chest closer to the wall. Keep your neck stretched and relaxed.
When exhalingpush hard against the wall with your hands and return to the starting position. Perform at least three sets of 10 repetitions, without rushing.

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Pilates wall exercise to stretch and strengthen the back

To do this Pilates wall exercise you need some flexibility. If you don’t get there from the first moment, don’t be discouraged. The wall will help you move faster. Go as far as you go and you will see how you will gain flexibility.

Sit on the mat with your legs apart hip-width apart and with your feet against the wall.
Lean your trunk forwarduntil with your arms stretched you can place your hands open against the wall. If you don’t arrive with your legs straight, you can bend them and sit on a cushion.
Hold the position for 20 seconds. With each breath, try to put more force with your hands against the wall.

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Pilates wall exercise to make the hips more flexible

Another Pilates exercise in which the wall will be of great help to advance and gain flexibility. This exercise is very powerful for making the hips more flexible and strengthening the legs:

Stand facing the walla long step away, to perform this stretch. put one foot against the wall and try to stretch both legs as much as you can, while bringing your trunk closer to the raised leg. Bring your hands closer to your ankle. Turn your foot resting on the floor outwards a little. Hold the position for 20 seconds.
Keep your back straight (don’t bend it to reach further; reach where you can). Perform the same exercise with the other leg.

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Pilates wall exercise to gain balance and tone the abdomen

This Pilates wall exercise is a classic for gaining balance and strengthening the abdomen. The wall will help you not to force yourself at first and to get into the posture:

Sit back on the mat. Support all sole of feet on the wall (knees may be bent) and raise your straight arms until they are parallel to the floor.
The back may slightly form a C shape to inhibit any discomfort in the lower back, but you should try not to slouch. Your neck is stretched, you look straight ahead and keep your shoulders down.
Hold the position for 20 seconds. Repeat 3 times. If you’re good at it, try doing it without putting your feet on the wall.

The wall is a great help when practicing pilates. If you like it and want to try other ways of practicing Pilates with support, you can also try a new type of Pilates known as Pilates Tower, although to do so you will need to sign up for a specialized center.

Benefits of wall pilates

These are some of the main benefits of Pilates wall exercises for the body:

Provides stability: The wall works as a stable support for the body, helping to maintain correct position and balance during exercises, thus avoiding possible injuries. As you progress in training you can do without the wall.

Allows a greater range of motion: By working with support on the wall, a greater range of motion is achieved in certain exercises, which helps us to improve flexibility and joint mobility. Pilates is generally an excellent option for people with joint pain or other injuries that limit their mobility.
Increases resistance: By using the wall as resistance, it is possible to increase the intensity of the exercises and work on muscle tone and strength in a more effective, harmonious and balanced way.
Facilitates certain exercises: By using the wall as support, certain exercises can be performed with greater ease and precision, allowing greater concentration on working specific muscles.
You can adapt the requirement: When performing an exercise, you decide how far you can go. This control that prevents pain and injuries Sometimes it is easier with the wall than with machines.