The Moves
Hundreds • Leg Circles • Single-Leg Stretch • Spinal Articulation • Shoulder Bridge • Side Plank
• Wall Sit + 3 Variations • Hip Extension
Both reformer and mat Pilates can help you improve your strength and mobility, but each has its unique benefits — and limitations. The reformer and other Pilates exercise machines provide support and reduce pressure at your joints, but most people don’t have access to this equipment at home. Mat Pilates is more accessible, but it can be harder to execute exercises with good form when your body is not anchored by an apparatus.
Wall Pilates offers the best of both worlds. It provides support for your body anywhere, anytime, says Agnieszka Karasek, a Life Time Pilates instructor based in Roseville, Calif.
“Every exercise that you can do on a mat, you can do on a wall. And the wall can give you support similar to the reformer, ensuring that you do the exercises correctly,” she says.
The Pilates system trains you to anchor and move from your core, says Karasek. Because of this, she notes, Pilates is especially beneficial for athletes. “For example, if you’re a soccer player, you’re kicking from your core; you’re not just kicking with your legs.”
To enjoy the benefits of Pilates, technique is key. “The better control you have, the better your alignment, the better the results,” she says. “Pilates is about controlling the movements — it’s like slow-motion gymnastics.”
The following 15-minute wall-Pilates workout, designed by Karasek, is gentle enough to do every day, and all you need is a mat and a wall. Perform the exercises in order, because they gradually become more challenging and functional.
The Workout
Hundreds
Inhale for five arm pumps, then exhale for five arm pumps for a cycle of 10 full breaths.
- Lie on your back and place your feet on the wall about 1 to 2 feet off the floor (lower is harder) with your legs straight. Keep your heels together, turn your toes out, and squeeze your inner thighs together. Inhale.
- Exhale as you curl your head and shoulder blades off the ground and flatten your low back to the floor. Look toward your belly and reach your hands toward the wall.
- Engage your arms, and begin pumping them up and down.
- Inhale for five arm pumps, then exhale for five arm pumps, continuing to press your low back into the floor.
- Consciously engage your pelvic floor while you exhale — during this exercise and all of the moves in this series.
- Continue for a cycle of 10 full breaths.
Leg Circles
Perform five to eight circles in a counterclockwise position before switching directions.
Repeat on the opposite side.
- Lying on your back, place your right foot on the floor and press it against the wall while lifting your left leg straight up and slightly turning your left hip out. Your left knee can be slightly bent.
- Press into the wall with your right foot while you make small circles with your left leg.
- Drive the movement from your belly, not from your hip, knee, or ankle.
- Exhale to initiate each circle; inhale as you bring the leg back toward the midline.
- Perform five to eight circles in a counterclockwise position before switching directions. Then switch legs.
Single-Leg Stretch
Alternate sides for a total of six reps on each side.
- Lie on your back and straighten your right leg, pressing your right foot into the wall while bringing your left knee toward your chest.
- Exhale as you curl your head and shoulder blades off the ground and flatten your low back to the floor. Place your left hand on the outside of or just above your left ankle and your right hand on the inside of your left knee. Take three breaths.
- Inhale to slowly lower your head and shoulders to the floor. Then exhale as you switch your left foot to the wall position and curl up as you draw your right knee toward your chest.
- Alternate sides for a total of six reps on each side.
Spinal Articulation
Repeat four to six times.
- Lie on your back and place your feet on the wall with knees bent about 90 degrees.
- Exhale as you press your feet into the wall and begin to curl your hips and low back off the ground, one vertebra at a time, until you’re resting on your shoulders. Inhale.
- Exhale as you slowly lower your body back to the mat, starting with your upper back and moving vertebra by vertebra until your hips are on the floor.
- Repeat four to six times.
Shoulder Bridge
Perform four to six times.
- Lie on your back and place your feet high on the wall with your legs straight.
- Exhale as you press your feet into the wall and lift your hips high, extending them fully. Squeeze your inner thighs. Take three breaths.
- Exhale as you slowly lower your body back to the mat, starting with your upper back.
Optional progression: Once in the shoulder bridge, alternate lifting one leg at a time on an exhale, for a total of eight reps on each side
Side Plank
Perform five reps, then switch sides
-
Lie on your left side with your knees slightly bent, feet pressing into the wall; if it’s more comfortable, place the right (top) foot slightly in front of the left (bottom) foot.
-
Exhale to engage your core and press up onto your forearm, using your lats to actively push the ground away without sinking into your shoulder. Hold for three breaths.
-
Inhale to lower yourself down to the starting position. Perform five reps, then switch sides.
Wall Sit
Breathe and hold this position for as long as you can with good form.
- Stand with your back to the wall, your arms extended straight in front of you, palms facing down. Bend at your hips and knees to lower into a squat.
- Maintain a neutral spine and keep your head pressed against the wall.
- Breathe and hold this position for as long as you can with good form.
Wall Sit Variations
To make the Wall Sit more challenging, try one of these variations:
Option 1) Once in the squat position, place your elbows on the wall at shoulder height and bring the backs of your hands toward the wall. Breathe and hold this position for as long as you can with good form.
Option 2) From the squat position and with your elbows on the wall at shoulder height and the backs of your hands toward the wall, hinge at the elbow to draw your palm toward the wall on one side at a time for a total of five reps on each side.
Option 3) Starting in a squat position with triceps pressed against the wall, lift one leg off the floor and straighten it in front of you while you also extend the same-side arm out in front of you. Hold for three breaths, then switch sides.
Hip Extension
Hold for three breaths and perform on the opposite side.
- Stand facing the wall and hinge at your hips as you reach your arms forward and place your palms on the wall; lengthen through your spine and keep your back as flat as possible.
- Exhale and lift your left leg off the floor, extending at your hip, while avoiding arching your low back. Keep your knee straight if it allows you to maintain proper spinal alignment; otherwise, soften the knee. Keep your hips squared toward the floor. You should feel your glutes working on both sides. Hold for three breaths.
- Repeat on the opposite side.
Photography: Colin Simmons; Styling: Pam Brand; Model: Anna Taylor. This article originally appeared as “On the Wall” in the November/December 2024 issue of Experience Life magazine.
This Post Has 0 Comments