Wall Pilates: Shape Your Core and Boost Your Butt
Accessible, Low Impact, and Can Be Done Anywhere
TikTok has seen many exercise crazes, but wall Pilates is one of the best. It’s appealing as a form of fitness since it can be done anywhere. All you need is a wall to get a powerful workout.
The workout appeals to many since you don’t have to spend your hard-earned money on a gym membership. Wall Pilates can be done anywhere: your kitchen, a hotel, a friend’s house, the office breakroom… any indoor area will do!
You’ll shape your core and boost your butt in one easy 10-minute routine.
Benefits of Wall Pilates
Wall Pilates has taken the world by storm in the last few months. Many women are trying it to target their cores, legs, arms, and glutes. It’s a great workout for beginners since it’s low-impact. Plus, the wall helps you maintain your balance while in each position.
The wall also provides resistance. Your muscles end up working harder to perform the workout. Most of the moves require your feet pushing against the wall. Bridie Wilkins of Women’s Health advises that you avoid wearing socks so your feet won’t slip. It's also a good idea to have a mat underneath your back and feet for more comfort.
A stronger core is one of the biggest benefits of wall Pilates. The sits and bridges, meanwhile, boost and lift your butt. When these two areas of your body are tighter, you’ll end up having better posture and more balance and flexibility.
Everyone Is Obsessed With Wall Pilates
No matter what your fitness level, you can get an effective workout from wall Pilates. Beginners will feel stronger because they’re able to complete the moves. It’s also nice that the exercises can be done whenever you find time in your day.
Pregnant women in particular benefit from wall Pilates. It’s not too taxing on the body, but it still helps you build muscle definition. That strong core will be a must when going into labor down the road!
Those who are recovering from injury may also benefit from wall Pilates. The exercises aren't as strenuous since most of them can be performed while lying on your back. The workout may even promote better bone health, which is why it's been recommended for those with osteoporosis.
Popular Wall Pilates Exercises
While it could be fun to go to a class to do wall Pilates, it’s not always necessary. The workout can be done right under your own roof, or even on your lunch break at work!
Do each of these moves 10 to 15 times for 3 sets for a full-body workout:
Wall Bridge
Lie on your back with your feet pressed against the wall.
Bend your knees at a 90-degree angle.
Press your feet against the wall and lift your hips off the floor.
Hold for a few seconds and then lower.
Wall Plank
Place your hands flat against the wall shoulder length apart.
Walk your feet back as far as possible.
Hold the position for 30 seconds (or up to 2 minutes).
Advanced: Add a push-up at the end and then repeat the set.
Wall Sit
Stand with your back against the wall.
Slide down until you’re in a seated position.
Hold the position between 20 to 60 seconds.
Stand back up, shake out your legs, and repeat.
Wall Leg Circles
Stand with your back against the wall with your feet about 4 inches apart.
Keep your weight evenly distributed and lift one leg off the floor.
Use your toes to draw 5 to 10 small circles in the air and then lower your foot.
Repeat this move 5 times on one side and then switch to the other foot.
Do every move listed above, and you’ve got an incredible 10 to 15 minute workout. You can even do the moves while watching TV in your living room! Work on the wall, and you’ll be happy with the results!
Have you ever tried wall Pilates? What are your favorite moves? Reach out to tell me all about your experience!
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