A toned and defined body – that is probably every woman’s dream. But lifting weights or jogging for an hour every day isn't for everyone. And sometimes we just don't have time to go to the gym. If you train at home, you have to get creative - otherwise you'll quickly get bored and then give up. Pilates has become increasingly popular in recent years and is an excellent way to use gentle exercise to get the body in top shape and improve our overall health. But if you've been on TikTok lately, you may have noticed that there's a new twist on the low-impact workout. Wall Pilates for beginners is the new fitness trend for 2023 that a lot of people seem to be getting into. Curious? Then read on and try our beginner-friendly wall Pilates workout.
What is Wall Pilates?
Obthe Japanese method for losing weight, home workouts, HIIT, etc. – the choice of training is now truly endless. From injury prevention to increased flexibility and strength, Pilates has become one of the most popular workout methods in recent years. If you've ever taken a Pilates class, then you know how important mobility and balance are to performing the exercises correctly. And this is exactly where wall Pilates for beginners comes into play - to strengthen the muscles, we use our body weight and the resistance of the wall during training.
The movements are always slow and controlled, which makes wall Pilates perfect for beginners and seniors. Plus, you don't have to spend money on expensive Pilates equipment like a reformer or a Pilates ring and then worry about where to put it in the house. All you need is a wall - and there are plenty of them in every apartment!
Structuring an effective Pilates workout plan can be quite daunting, especially if you are brand new to the Pilates world. But after all, that’s what we’re here for! Our training plan is a great way to try wall Pilates for beginners while maintaining yourBody in shape for summerbring to. Do a total of 3 rounds, resting for 60 seconds between exercises.
Supported roll down
- Stand upright with your back against a wall and take a few steps forward while keeping your back against the wall.
- Brace your core and keep your shoulders down.
- Take a deep breath and roll your spine down the wall – nice and slow and controlled.
- Once you're almost to the ground, exhale deeply and hold for a breath or two.
- Take a deep breath and slowly return to the starting position.
- Do 8-10 reps in total.
Push-ups on the wall
The push-up is one of the most effective full-body exercises that you can perform using your own weight. However, if you are a newbie, then wall push-ups are the wall Pilates exercise for you!
- Face the wall and position your palms against the wall, shoulder-width apart.
- Take a few steps backwards until your hands are fully extended.
- Then do a push-up by bending your elbows and almost touching the wall with your head.
- Make sure that your body forms a straight line.
- Hold down for 1-2 seconds and return to the starting position.
- Do 8-10 repetitions.
Standing hip opener
The standing hip opener is a great addition to wall Pilates for beginners and is ideal for toning the inner thigh muscles.
- Start with one hand on the wall, keeping your body straight.
- Raise the outside leg so that the thigh is parallel to the floor. Keep your back straight.
- If necessary, you can place your inner hand on your thigh for support.
- Hold the raised leg with your hand and open it to the side. Hold the position for 1-2 breaths and return to the starting position.
- Do a total of 10-12 reps per leg.
One-legged bridge
The bridge is also a particularly effective exercise for toning the butt and legs, and this wall Pilates variation is just as strenuous.
- Lie on an exercise mat and position your legs shoulder-width apart against the wall.
- Bend your knees to a 90-degree angle and place your hands on the floor at your sides.
- Press your left foot into the wall and at the same time extend your right leg so that your toes point upwards towards the ceiling
- Lift your butt off the floor until you are in the “bridge” position.
- Hold the position briefly and slowly return to the starting position.
- Switch legs and do a total of 8-10 reps per side.
Side leg raises
And we finish off Wall Pilates for Beginners with a great exercise that targets the inner thighs.
- Stand sideways next to the wall and place one hand on it.
- Raise your leg outstretched so that your thigh is parallel to the floor.
- Keep your back straight and swing your leg up to the side.
- Swing your leg back and return to the starting position.
- Do a total of 10-12 reps and switch sides.
