Wall Pilates has emerged on social media and is often promoted as a quick get fit “in 28 days” system. The exercises can be done at home using a mat with a nearby wall for support.
Wall Pilates is not part of the traditional Pilates repertoire. However the exercises are based on the same principles of breathing, centring, control and co-ordination. They are low impact and can help improve your flexibility, balance and stability.
There are lots of tutorials online.
It’s important to perform Pilates exercises with precision to reap the benefits and avoid doing yourself more harm than good. If you are unsure about any of the exercises, or recovering from an injury, I recommend you start your Pilates programme under the supervision of a qualified instructor.
Here are a few wall Pilates exercises, you could try at home. Use a non-slip mat at the foot of the wall.
- Wall sit – stand with your back to the wall and your feet about two foot lengths away, bend you knees and slide your back down the wall, hold for 10 seconds – to progress, increase the time you hold the position
- Wall bridge – lie on your back with your feet on the wall, curl your spine up into a bridge and back down for 6-10 rep’s – to progress, try this on a single leg
- Wall plank – place both hands on wall at shoulder height, walk back onto your tiptoes, ensure you keep good form and use your breath to hold your centre strong, hold for 10 seconds – to progress, increase the time you hold the position
- Wall press-ups – with your hands higher on the wall than for plank, walk back onto your tiptoes, then holding good form bend and straighten your elbows for 6-10 rep’s – to progress, increase the rep’s
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