The best wall pilates routine to do at home
Pilates is gaining more and more followers because, in addition to toning the figure and improving posture, it is a good tool to combat stress and anxiety. But, have you heard of practicing pilates on a wall?
Jennifer Aniston, Miley Cyrus or Gwythneth Patrow are just some of the best-known characters who have confessed to practicing one of the sports disciplines of the moment: the wall pilates or, what is the same, pilates on the wall. Sounds like Chinese to you?
Wall Pilates is nothing more than a variant of pilates mat, where nothing more than a mat or mat is needed to perform the exercises. In this new modality, also a wall is needed. That and a good attitude to stay active and consistent with the routine.
It is about performing Pilates exercises with the wall as a point of support; either to execute exercises standing up or lying down. Which means that it is not necessary to go to the gym to practice it, but rather we can continue our exercise routine at home.
They will wonder why it has so many followers. The answer lies in its multiple benefits for body and mind, which connect in favor of controlling our movements. They are ideal to improve or maintain good body posture in our day to day, they help to strengthen the spine, to gain muscle flexibility, to lose weight, to shape the figure, to relieve tension in the shoulders and neck, to tone every part of our body,to improve breathing, balance and ability to concentrate; and, very interesting, Combat the symptoms of stress and anxiety.
They need more reasons to start practicing this discipline trends of fitness? We show you some of the best exercises to perform a wall pilates routine without leaving home.
Arm swing wall squats
Wall squats are as simple as effective. Those: the technique is fundamental so that they give positive results and not fall into any type of injury.
To begin, the mat is placed on the floor, parallel to the wall. Then, you have to stand with your back to the wall and take a generous step forward. With the feet separated in line with the shoulders, we place the palms of the hands against the wall to later support the back and go down, little by little, with the spine very straight and contracting the abdomen, until forming an angle of 90 degrees with the legs, so that the thighs are parallel to the floor; as if we were sitting on an invisible bench. Just holding this posture already works most of our muscles in general. After a few seconds, the legs will notice a kind of burningdue to effort.
easy? Let’s add one more degree of difficulty. As in all exercises there are variants of the original.
Without taking our hips off the wall or moving our feet, we can try to hug our legs, slowly, and return to the starting position.
Another alternative is stretch the arms straight forward, at chest height and, moving the scapulae, pull back and forth, maintaining good balance.
A third modality would be, with the back well supported and the feet anchored to the ground, turn the palms of the hands outwards and perform movements with both arms at the same time, going up and down in semicircles. Always with the abdomen tight and controlling the breath.
Finally, for the most demanding, in the same position, we stretch our arms out in frontparallel to the ground, and we take them over the head until they touch the wall and while lifting one leg. Then we recover position, with arms stretched out in front, and repeat with the other leg.
The number of repetitions will depend on the physical state of each one.
There are different ways to perform this exercise. to strengthen legs, abdomen and back.
For the first version of the bridge, we lay down face up on the mat, with the feet resting on the wall, forming a 90 degree angle with the knees. The arms should remain straight, parallel to the body, at a minimum distance, with the palms of the hands against the ground. We take a breath and on exhalation, we lift the buttocks, squeezing the abdomen well, until drawing a straight diagonal line from the knees to the shoulders. The movement has to be smooth and controlled. Two sets of 12 repetitions will be enough to start.
For those who master it, you can try movements with the legs from the elevated position, such as stretching them straight towards the nose alternating one and the other.
Another way to do the bridge can be just the other way around. we get high in quadruped, on the mat, with his back to the wall. Putting the feet in flex we push with the toes to lift the buttocks, with the back straight, and then bring your feet to the wall. Once supported, with the arms and back straight, we raise the buttocks and insert the head until the back aligns with the arms. And we return to the starting position. 10 repetitions is a good number to start with.
the iron is one of the most complete exercises when it comes to putting muscles into operation. In this case, it would consist of getting into the original plank position, but holding the body weight with the feet resting on the wall.
How to start? We lie face down, with arms attached to the body. We bend them and form a 90 degree angle with the elbows at chest height. We raise the whole body, squeezing the trunk and buttocks well, and then place the feet against the wall. The body has to be well aligned, without arching the back or raising the butt.
You can hold the pose or add movements such as alternating knees to chest and returning to the position.
One more degree would consist of climb with your feet, until arms and back are alignedforming a 90 degree angle between upper and lower trunk.
hands to the wall
There are a number of exercises in which the point of support against the wall are the hands. For example, standing facing the wall and a step away, we place our open hands at chest level and lean our body towards the wall, without actually touching. Now, we raise and lower our heels, without taking off the toes. Another option is, in the same position, stretching your legs straight back, alternating one and the other.
Another alternative is floor exercises. We lie on our stomachs, stretch our arms behind us and rest our palms on the wall. We bend our knees, inhale deeply and, as we exhale, raise the pelvis forming a bridge. We recover posture and take a breath.
Also on the ground it can be done the scissors or the “V”“, with the legs well stretched and the abdomen tightened.