Wall Pilates is a Pilates exercise performed using a wall or other stable surface for support. This Pilates wall exercise can be a helpful way to build strength, increase flexibility, and improve posture.
Pilates wall exercises typically target the core muscles, legs, and arms and can be adjusted for different skill levels and fitness goals. Even the beginners can benefit from these wall Pilates exercises for full body.
Pilates is a popular form of exercise for individuals looking to have benefits such as improve their physical fitness and wellness.
The Pilates wall workout we are going to do today takes about 15 minutes and include the following wall Pilates exercises:
- Wall Sits Wall Pilate Exercise
- Wall Sits with Arm Raised wall Pilates Exercise
- Toe Touches Wall Pilates Exercise
- Split Squats Wall Pilates Workout
- Hip Thrusts Pilates workout
- High Plank and Wall Touch wall Pilates exercise
1. Wall Sits Wall Pilate Exercise
A Wall Sit is a Pilates wall exercise that strengthens the legs and lower body muscles. It helps strengthen the quadriceps, hamstrings, and glutes and increases circulation to the legs.
To perform a Wall Sit, you stand with your back against a wall and then slowly lower your body until your legs form a 90-degree angle. You hold this position for a set amount of time, typically 30 seconds to one minute, and then rise back up to the starting position.
2. Wall Sits with Arm Raised Pilates wall Exercise
Wall Sits with arm raises is a variation of the traditional Wall Sit exercise that adds an additional challenge to the upper body.
This variation of the Wall Sit targets the muscles of the legs and lower body, while also working the shoulders and arms. It can improve strength, endurance, and balance in these muscle groups and increase heart rate and calorie burn.
To perform this exercise, follow these steps:
- Stand with your back against a wall and your feet about hip-width apart.
- Slide down the wall until your legs are bent at a 90-degree angle, with your knees directly above your ankles.
- Raise your arms straight up above your head.
- Hold this position for a set amount of time, such as 30 seconds to one minute.
- Lower your arms and slowly stand back up to the starting position.
3. Toe Touches Wall Pilates Exercise
Toe Touches are a wall Pilates workout that targets the muscles of the legs, hips, and lower back. They are typically performed lying down on your back and are a great way to improve flexibility and balance.
Toe Touches work the hamstrings, quadriceps, and hip flexors, and can also help to improve posture and balance. Here’s how to perform Toe Touches:
- Lie down on your back with your legs extended straight up towards the ceiling.
- Reach towards your toes, keeping your legs straight, and hold the position for a few seconds.
- Slowly lower your arms and legs back to the starting position.
- Repeat the movement for several repetitions.
4. Split Squats Wall Pilates Workout
Split Squats are a type of strength training exercise that target the muscles of the legs, hips, and glutes. They are performed by assuming a lunge position with one foot forward and one foot back and then lowering the body down towards the floor while keeping the front knee bent. You can also check out these 6 types of squat and try those squats as well.
Split Squats are a highly effective exercise for building strength and stability in the legs and hips, as well as improving balance and coordination.
Here’s how to perform Split Squats:
- Stand with your feet hip-width apart and take a large step forward with one foot.
- Lower your body down towards the floor by bending the front knee, while keeping the back leg straight.
- Push through the front foot to return to the starting position.
- Repeat the movement on the other side.
5. Hip Thrusts Pilates workout
Hip Thrusts are a strength training exercise that targets the muscles of the glutes, hips, and lower back. The exercise is performed by lying on your back with your knees bent, feet flat on the floor, and then lifting your hips up toward the ceiling.
Hip Thrusts are a highly effective exercise for building strength and stability in the glutes, hips, and lower back, and can also improve posture and athletic performance.
Here’s how to perform Hip Thrusts:
- Lie down on your back with your knees bent, feet flat on the floor, and your arms extended at your sides for support.
- Drive your heels into the floor and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the starting position, being mindful to control the movement and avoid slamming your back onto the floor.
- Repeat the movement for several repetitions.
6. High Plank and Wall Touch wall Pilates exercise
The High Plank and Wall Touch is a Pilates wall exercise that targets the muscles of the core, arms, and shoulders. It is performed in a high plank position, with the addition of touching the wall with one hand while maintaining stability and balance.
Here is how to perform the High Plank and Wall Touch wall Pilates exercise:
- Start in a high plank position with your hands placed directly under your shoulders, your feet hip-width apart, and your body in a straight line from head to heels.
- Reach one hand up and touch the wall, while maintaining a stable and balanced position in the plank.
- Return your hand to the starting position and repeat the movement with the other hand.
- Continue to alternate touching the wall with each hand for several repetitions.
The High Plank and Wall Touch improves core stability, upper body strength, and overall balance, as well as challenging the muscles of the arms, shoulders, and back.
As with any exercise, it is always best to consult with a doctor or certified Pilates instructor before starting a new workout routine.
Here is another 15 Minute Full Body Wall Pilates workout video by Jenna Collins Fitness.
This intense 15 min full body wall Pilates workout routine has working sets of 40 seconds with 20 seconds rest. It is a no repeat full body wall Pilates workout. These exercises will work your lower body as well as your arms and core. All you need is wall and a mat for this full body wall Pilates exercises.