Wall Pilates Exercises for a Strong Core
Pilates itself has been known as an effective and reliable method to build a strong core, enhance flexibility, lose weight and promote overall body strength. But what happens if we decide to add a little twist by using the Wall to perform these exercises?
Welcome to Wall Pilates! A workout method that’s not only effective for strengthening your core but also for aiding in weight loss.
In this passage we are going to fully explore what is Wall Pilates and whether it’s as effective as advertised or just a myth? We will also talk about using Wall Pilates for weight loss and achieving a strong core and discuss its benefits by looking at scientific data and research. Lastly, we will introduce a method to add Wall Pilates to your workout routine as a rookie or a professional athlete. So to find the answers you’re looking for, don’t miss out on this article.
To learn about remove your fat and build a strong core you can also read the following articles: Recipes That Will Help You Remove Belly Fat, Effective Training and Nutrition Principles for Building ABS Muscles and a Six Pack and Calisthenics Workouts for Abs
Table of Contents
What Is Wall Pilates?
Wall Pilates is a new addition to the traditional Pilates, performed by using a wall as your support. In this method, the wall serves as a guide, a support system, and a source of resistance, making the exercises more accessible for beginners while adding an extra challenge for the ones with more experience. You also can ensure proper alignment, engage deeper muscle groups, and increase the intensity of your workout by using the wall.
What’s the hype with wall pilates
As we’ve just mentioned, the wall here is actually your pal, helping you with maintaining a good balance and proper form, which are both truly essential in Pilates. According to a study published in the Journal of the American Academy of Orthopaedic Surgeons, proper alignment and core strength during exercises significantly reduce the risk of injury and enhance the effectiveness of the workout [1].
Why is wall pilates effective for weight loss?
- Helping with burning calories
While traditional pilates puts its focus on controlled movements and breathing, adding the wall to the mix increases resistance, making your muscles work harder. According to a study published in the current sports medicine reports (CSMR), resistance training increases muscle mass, which boosts your resting metabolic rate, helping you burn more calories even when you’re not exercising [2].
- Adding cardio to strength training
Wall pilates is the perfect mix of Strength training and cardio. Look at wall squats combined with arm pulses as an example. This exercise not only builds strength but also gets your heart rate up. This combination creates a high-intensity workout that can help you in burning calories and, ultimately, losing weight.
Benefits of Wall Pilates
- Improved Core Strength
The core is the powerhouse of the body, and Wall Pilates targets it directly. Using the wall to perform the workouts helps you to focus on engaging the deep abdominal muscles. A study published by the Journal of Bodywork and Movement Therapies showed that participants with chronic nonspecific low back pain who engaged in a Pilates-based core exercise program experienced significant improvements in their core strength and overall quality of life compared to those who did not participate in Pilates. This includes Pilates variations including wall Pilates [3].
- Enhanced Flexibility and Balance
Pilates is known for improving flexibility [4], and Wall Pilates is no exception. The wall helps you stretch deeper into poses, enhancing your flexibility over time. Moreover, exercises like wall lunges and wall planks challenge your balance, promoting better body coordination.
- Suitable for everyone
Wall Pilates is a low-impact exercise, making it ideal for people of all ages, conditions and fitness levels. Despite being gentle on the joints, it’s incredibly effective at building strength and endurance and it’s a perfect choice even for rehabilitation purposes [5].
- Stress Relief and Mind-Body Connection
Wall Pilates focuses on the mind-body connection. Focusing on your breath and movement can be meditative, helping to reduce stress and improve mental clarity. According to a study in the International Journal of environmental research and public health, pilates and yoga help recruit health-promoting behaviors and engender positive beliefs about subjective health status, thereby setting a positive reinforcement cycle in motion [6].
Sample Wall Pilates Routines
Now that we’ve examined Wall Pilates and its benefits, let’s get into the nitty-gritty: the exercises. Here’s a list of sample Wall Pilates routines for different fitness levels:
wall pilates Beginner Routine
- Wall Plank (2 sets of 30 seconds)
Start by placing your hands on the wall at shoulder height. Walk your feet back until your body forms a straight line. Hold this for 30 seconds. Focus on your breathing.
- Wall Squats (3 sets of 15 reps)
Stand with your back against the wall, feet hip-width apart. Slide down into a squat position. Hold for a moment before sliding back up.
- Wall Roll Down (2 sets of 10 reps)
Stand with your back against the wall, feet a few inches away. Slowly roll down, until your hands touch the floor. Roll back up with control.
- Wall Bridge (3 sets of 12 reps)
Lie on your back with your feet pressed against the wall. Lift your hips towards the ceiling.
wall pilates Intermediate Routine
- Wall Plank with Leg Lift (3 sets of 12 reps each leg)
Perform a wall plank, but lift one leg at a time, keeping it straight. Alternate legs with each rep.
- Wall Lunge (3 sets of 12 reps each leg)
Place one foot against the wall and step the other foot forward into a lunge position. Lower your hips until your front thigh is parallel to the floor, then return to the starting position.
- Wall Sit with Arm Pulses (3 sets of 15 reps)
Sit against the wall in a squat position and pulse your arms up and down, keeping them at shoulder height.
- Wall Side Plank (2 sets of 30 seconds each side)
Perform a plank on your side.
wall pilates Advanced Routine
- Wall Pike (3 sets of 10 reps)
Start in a wall plank position. Lift your hips towards the ceiling, forming an inverted V-shape. Lower back down with control.
- Wall Single-Leg Squat (3 sets of 10 reps each leg)
Stand with your back against the wall and lift one leg off the ground. Slide down into a single-leg squat, keeping the other leg extended.
- Wall Handstand Hold (2 sets of 30 seconds)
Kick up into a handstand against the wall. Hold while keeping your body as straight as possible.
- Wall Plank to Push-Up (3 sets of 12 reps)
Start in a wall plank and lower into a push-up position. Push back up to the plank position.
FAQ
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How Often Should I Do Wall Pilates for Weight Loss?
For weight loss, it’s recommended to engage in Wall Pilates at least three to four times a week. Consistency is key, and combining it with a balanced diet will give you the best results. However you must be patient.
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Can Wall Pilates Replace Traditional Cardio?
While Wall Pilates includes cardio elements, it shouldn’t entirely replace traditional cardio exercises like running or cycling.
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What Should I Wear for Wall Pilates?
Wear comfortable, form-fitting clothes that allow you to move freely. Avoid loose clothing, as it may get in the way during exercises. Also, practice barefoot or non-slip socks for better grip.
Conclusion
Wall pilates is an effective method for weight loss and core strengthening. It can help you with promoting your overall health. Whether you’re a beginner or a pro, Wall pilates can be an amazing way to spice things up in your workout routine. It can provide various benefits for your body and help you achieve your fitness goal. Just remember consistency is key and keep practicing till perfection.
References
[1] https://journals.lww.com/jaaos/fulltext/2005/09000/core_stability_and_its_relationship_to_lower.5.aspx
[2] https://pubmed.ncbi.nlm.nih.gov/22777332/
[3] https://pubmed.ncbi.nlm.nih.gov/34391248/
[4] https://pubmed.ncbi.nlm.nih.gov/26578459/
[5] https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2021.724218/full
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8038747/
