Fitness
Ease yourself into the #FitTok trend.
All you need is yourself, a mat, and a sturdy surface no other equipment required.
Heres how to get started with 10 of the easiest moves.
Beginner Wall Pilates Exercises
1.
Glute Bridges
To work your buns, plant your feet hip-width apart on a wall.
Repeat for 30 seconds.
For a challenge, pause and squeeze at the top and/or incorporate a resistance band.
Wall Push-Ups
For an arm and back workout, press your hands into a wall about shoulder-distance apart.
Step your feet back.
(The further your feet are from the wall, the more challenging itll feel.)
Lower yourself towards the wall, keeping your elbows in at a 45-degree angle.
Press into the wall to rise back up.
Aim for four sets of 10 reps.
3.
Wall Sits
Toimprove your posture, work your legs, and engage your core, givewall sitsa try.
Press your back into the wall and engage your quads, glutes, and hamstrings to stay steady.
Hold anywhere from 10 to 60 seconds and repeat three times.
Reach your arms towards the wall and begin to pump your arms up and down.
Inhale for five and exhale for five as you pump.
Keep going for 10 rounds.
Wall Bicycle Crunches
Forget the reformer and try doing bicycle crunches using a wall.
Aim for three to four sets of 15.
Wall Lunges
Stand with the side of your body near the wall.
For a challenge, lift your leg in front of you to waist height.
Repeat for 60 seconds on each side.
Leg Lifts
To focus on your glutes, stand in the center of your mat.
Reach forward with both hands to press into the wall.
Look down towards the floor and keep a neutral spine as you lift one leg back behind you.
Focus on squeezing your glute with each rep. Repeat for 60 seconds on each side.
Side Kicks
In traditional Pilates, side kicks involve lying on your side on a mat.
For this version, prop yourself up on a diagonal as you lean into the wall.
Aim for three sets of eight reps per side.
Leg Circles
Stand with your feet hip-distance apart and about four inches in front of the wall.
Press your hips and palms into the wall.
Begin to draw small circles with your toes.
Trace five times in one direction then reverse.
Repeat on both sides.
Roll back up and repeat.
Studies referenced:
Kloubec, J.
