{"id":82620,"date":"2023-10-30T10:48:58","date_gmt":"2023-10-30T10:48:58","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=82620"},"modified":"2023-10-30T13:52:00","modified_gmt":"2023-10-30T13:52:00","slug":"3-effective-pilates-exercises-strengthen-body-do-them-at-home-using-wall","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/3-effective-pilates-exercises-strengthen-body-do-them-at-home-using-wall\/","title":{"rendered":"3 Effective Pilates Exercises to Strengthen Your Body – And You Can Do Them at Home Using Just a Wall"},"content":{"rendered":"
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Photo credit: Shutterstock<\/figcaption><\/figure>\n

Home <\/span>fitness<\/span><\/a> sessions don’t require much equipment but do demand creativity. If you\u2019re in search of a new prop for practicing <\/a><\/span>Pilates<\/span>, here\u2019s one right under your nose: the wall. Surprisingly, even the living room wall can be a significant tool in your <\/span>workout<\/span><\/a> routine<\/a>. Pilates instructor Jennifer Kreichman, quoted by the Well+Good website, explains that the right movements with the support of a wall can help your body <\/span>“mobilize and move through the spine, but also strengthen and stretch.”<\/span><\/i> Where should you start your wall Pilates session? We\u2019ll explain.<\/span><\/p>\n

3 Super Effective Wall Pilates Moves<\/b><\/h2>\n

Kreichman shared five of the most effective exercises you can do at home using just a wall.<\/span><\/p>\n

“Each one originates from a classic Pilates base, focusing on strengthening the abdominals and creating a sense of whole-body coordination,”<\/span><\/i> says Kreichman.<\/span><\/p>\n

Hundred<\/b><\/h2>\n

It’s challenging to find a type of Pilates workout that doesn\u2019t include the Hundred. But it can be a bit intense. For those beginning their muscle strengthening journey, using the support of a wall may be an excellent first step. To practice it:<\/span><\/p>\n

    \n
  1. Lay on your back, with knees bent and feet flat on the floor. They should be hip-width apart and the tips of your toes should touch the wall. This will align your feet.<\/span><\/li>\n
  2. Raise your arms at a 45-degree angle, aligned with your thighs.<\/span><\/li>\n
  3. Lift your neck and shoulders off the mat by contracting the top of your abdominals.<\/span><\/li>\n
  4. Pump your arms while inhaling to a five count and exhale. Repeat until you reach a total of 100 pumps.<\/span><\/li>\n<\/ol>\n

    Shoulder Bridge<\/b><\/h2>\n

    “This is probably the first thing you’ll see when you Google ‘Wall Pilates workout,'”<\/span><\/i> says Kreichman. <\/span>“It’s the same action as a standard shoulder bridge, but with your feet flat against the wall of the table as you lift and lower your hips. Approach this version with a level of awareness that engages your abs, glutes, and hamstrings to support the spine. This should be quite challenging.”<\/span><\/i><\/p>\n

    To do this:<\/span><\/p>\n

      \n
    1. Lay on your back, with knees bent and feet flat on the floor. Your feet should be hip-width apart, and the tip of your toes should touch the wall. Imagine pulling your abs inward and upward with your back on the mat.<\/span><\/li>\n
    2. Engage your glutes and curl your hips to hold them in the air for four seconds before releasing.<\/span>\n
        \n
      • “Depending on your strength level, the exercise should be repeated between four and ten times,”<\/span><\/i> explains Kreichman.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n

        Overhead<\/b><\/h2>\n

        “This exercise is excellent for strengthening and mobilizing the chest, shoulders, and upper back,”<\/span><\/i> says Kreichman. <\/span>“It’s particularly beneficial for people who lean over their work all day.”<\/span><\/i><\/p>\n

        For this exercise:<\/span><\/p>\n

          \n
        1. Stand facing the wall, spread your feet, and lean your back, hips, and shoulders against it.<\/span><\/li>\n
        2. Lift your arms above your head with bent elbows, pressing against the wall while your fingers touch and form a diamond shape. <\/span>“For some people, even this simple movement is genuinely challenging,”<\/span><\/i> says Kreichman.<\/span><\/li>\n
        3. Push your arms upward, straightening them as much as possible while keeping contact between your elbows and wall and your fingertips joined. Repeat six to ten times.<\/span><\/li>\n<\/ol>\n","protected":false},"author":42690,"featured_media":82621,"template":"","format":"standard","categories":[38,16,2723],"yoast_head":"\n3 Effective Pilates Exercises to Strengthen Your Body<\/title>\n<meta name=\"description\" content=\"Transform your body with 3 impactful Pilates exercises. No equipment, just a wall. 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