If you’ve been following the Wall Pilates trend on TikTok, it’s over 7 billion views — I think it might be fun to try. There are many ways to relax. Even if you’re a Pilates pro, it’s worth starting with the simplest movements first to get used to using a wall for support.
Wall Pilates, aka FitTok, is a workout style that uses a wall as a prop when completing certain moves, similar to a Pilates ball or ring. Helen O’LearyPhysiotherapist and Director complete pilates, previously told Bustle. The wall helps create extra leverage and support when performing traditional Pilates exercises such as glute bridges, lunges, and leg circles.
Walls not only hold you in a unique way, but help you focus hard-to-reach musclesbut it also helps you get to work flexibility and mobility. Wall Pilates is great for: According to O’Leary, the wall support makes it easier to exercise. a bit Deepen your stretches, especially those related to your back and hips.
Best place? All you need is yourself, a mat and a sturdy surface. No other tools required. Here’s how to get started with the 10 easiest moves.
Wall Pilates exercises for beginners
1. Groot bridge
To exercise buns, place your feet hip-width apart against a wall. Raise and lower your hips while keeping your arms and neck neutral on the mat. Repeat for 30 seconds. For a challenge, pause and squeeze at the top or incorporate a resistance band.
2. Wall push-ups
For arm and back exercises, press your hands against a wall about shoulder-distance apart. Lower your leg back. (The farther your feet are from the wall, the more difficult it will feel.) Lower yourself toward the wall, keeping your elbows at a 45-degree angle to him. Push the wall to get it back. Aim for 10 reps x 4 sets.
3. Wall sit
To improve your posture, strengthen your legs, and strengthen your core, try wall sitting. Lean your back against the wall and slide your hips down until your knees are bent about 90 degrees. Press your back against the wall and work your quadriceps, glutes, and hamstrings to help you stay stable. Hold for 10-60 seconds and repeat 3 times.
4. Wall 100s
To work your core, lie on your back with your feet just touching a wall. Extend your arms straight up, inhale and exhale as you lower your arms and lift your shoulders off the mat. Extend your arms toward the wall and start moving your arms up and down. While pumping he inhales five times and exhales five times. Continue for 10 rounds.
5. Wall Bicycle Crunch
Forget about reformers, use your wall to do a bicycle crunch. Shimmy close, place your foot on the wall, and crunch as you bring your opposite elbow closer to your opposite knee. Aim for 3-4 sets of 15 reps.
6. Wall lunge
Stand with the side of your body close to the wall. While supporting the wall with one hand, step your inner foot back, straighten down into a lunge, and then step back to start. To challenge, lift your front leg to hip height. Repeat for 60 seconds on each side.
7. Leg lift
To focus on your glutes, stand in the middle of your mat. Extend your hands forward and press against the wall. Face down toward the floor and lift one leg back while keeping your spine neutral. Concentrate on squeezing your glutes each time. Repeat for 60 seconds on each side.
8. Sidekick
In traditional Pilates, the sidekick lies on its side on the mat. This version involves supporting your body at an angle while leaning against a wall. Lift your legs to the sides, keeping your body in a straight line and not letting your middle drop. Aim for 3 sets of 8 repetitions on each side.
9. Leg Circle
Stand about four inches in front of a wall with your feet hip-width apart. Press your hips and palms against the wall. Without shifting your weight, lift one leg in front of you and lift it off the floor a few inches. Start drawing small circles with your toes. Trace 5 times in one direction, then trace in the opposite direction. Repeat on both sides.
10. Roll down
To stretch your back and awaken your body, stand with your shoulders against the wall and bend forward. Roll up and repeat.
Referenced studies:
Krubek, J. (2011). Pilates: How It Works and Who Needs It? Muscle Ligament Tendon J. PMID: 23738249; PMCID: PMC3666467.
Torunay, N. (2016). Physical and psychological benefits of weekly Pilates exercise in sedentary young women: a 10-week longitudinal study. physiological behavior. Doi: 10.1016/j.physbeh.2016.05.025.
