If you’re skeptical about how effective Pilates can be without a reformer, rest assured, you’ll still get an incredible full-body workout with wall Pilates.
Both methods stay true to the same basic principles of Pilates, just with different set-ups.
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Courtesy Alexa Mellardo
“Wall Pilates exercises strengthen all the major muscle groups, including the ‘Powerhouse’ (knees to shoulders—front, side and back),” says Lynda Lippin, a Master Pilates Teacher with 36 years of experience who’s currently based at Bombshell Pilates in New York City.
“The wall helps to feel more stable and confident, especially if they’re newer to Pilates or coming back after an injury,” Panagaki tells Parade. “But also, it can still be very challenging because you’re working against resistance and focusing on alignment. When you’re using the wall, you naturally become more aware of how you’re standing, sitting and moving. It’s a simple setup, but it’s very effective for building strength, stability and overall body awareness.”
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My Experience With Wall Pilates
Lippin recommends weaving Pilates into mobility or low-impact training sessions, starting with every other day, then every day—so I followed her lead. For the first week, I performed wall Pilates on Monday, Wednesday and Friday and did my typical walking routine on Tuesday and Thursday. For the next three weeks, I did the workout Monday through Friday.
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1. Legs up the wall
“Pilates breath work targets filling up the lungs, widening out left and right front and back in what we call 3D breathing,” Basu says.
I stayed in the position and focused on taking deep inhales and exhales for about five minutes.
Alexa Mellardo
“This activates the glutes, engages the core and supports the lower back,” explains Panagaki.
3. Wall roll-downs
Next up, I completed eight reps of Pilates wall roll-downs. I stood with my back pressed against the wall and slowly rolled my spine down and back up, one vertebrae at a time. According to Panagaki, this exercise promotes solid posture and helps alleviate tension in the back.
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5. Single-leg ab work
I wrapped up each session with single-leg abdominal work. I began by lying flat on my back with one foot pressing into the wall, then lifted the other leg and grounded my lower back into the floor. I slowly lifted and lowered my free leg while bracing my abs. I did this exercise for two sets of eight to 10 reps on each side.
CAlexa Mellardo
With just the right exercises on deck—and an accurate set and rep count—I learned you can feel accomplished with minimal to zero equipment. This routine is simple enough for me to fit into my workdays while still making an impact on my fitness. I also appreciated the flexibility of doing these exercises at home rather than going to a studio.
Based on my personal experience, I believe Pilates classes serve as a strong foundation, while weaving in wall Pilates sessions at home for days I can’t make it to class creates a well-rounded fitness regimen.
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Sources:
Elma Panagaki, a 500-hour certified Yoga and Pilates Instructor at Bay ClubVanessa Johnson, NPCP & Director of Instructor Training at Club PilatesLynda Lippin, a Master Pilates Teacher with 36 years of experienceNandini Basu, NPCP & Lead Instructor at Club PilatesHence then, the article about i tried wall pilates for 30 days and was honestly blown away by the results was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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