Best Wall Pilates Free Workout
Looking to tone and strengthen your core without a reformer? Wall Pilates is an excellent option. You can achieve amazing results using only your body weight and a wall. This workout is perfect for beginners as it offers modifications and builds strength gradually.
Warm Up (5 minutes)
- Shoulder Rolls: Stand facing the wall with your feet shoulder-width apart. Roll your shoulders up towards your ears, then slowly circle them backward, completing 5-10 repetitions.
- Arm Circles: Extend your arms to the side at shoulder height. Make small circles forward for 10 repetitions, then reverse the motion for another 10.
- Hip Circles: Stand with your feet hip-width apart and place one hand on the wall for balance. Slowly circle your hips forward and backward, 10 repetitions each way.
Workout (15 minutes)
1. Wall Push-Ups (10 repetitions)
- How to: Stand with your feet shoulder-width apart, facing the wall, and place your hands shoulder-width apart on the wall.
- Engage: Engage your core and keep your back straight as you lean forward, bending your elbows until your chest touches the wall.
- Important: Maintain a straight line from head to heels throughout the movement.
2. Wall Teaser (10 repetitions)
- How to: Stand facing the wall, about a foot away. Place your hands on the wall at shoulder height.
- Engage: Engage your core and lift one leg up, keeping it straight, until it is parallel to the floor.
- Important: Maintain a straight line from your head to your lifted leg.
3. Wall Single Leg Circle (10 repetitions each leg)
- How to: Stand facing the wall, with one leg extended straight out to the side.
- Engage: Keep your core engaged and slowly circle your extended leg forward and backward, maintaining a straight line from your head to your toes.
- Important: Avoid arching your back or tilting your pelvis.
4. Wall Roll Down (10 repetitions)
- How to: Stand facing the wall with your feet shoulder-width apart and hands placed on the wall at shoulder height.
- Engage: Keeping your spine straight, slowly roll down your back until your head is near your knees.
- Important: Maintain a straight spine and keep your core engaged throughout the movement.
5. Wall Side Bend (10 repetitions each side)
- How to: Stand facing the wall with your feet shoulder-width apart and one hand placed on the wall at shoulder height.
- Engage: Keeping your core engaged and your back straight, bend at your waist, reaching your opposite arm overhead, keeping it close to your ear.
- Important: Avoid arching your back or tilting your pelvis.
Cool Down (5 minutes)
- Static stretches: Hold each stretch for 30 seconds. Stretches can include:
- Standing forward fold: Reach down towards your toes, keeping your back straight.
- Pigeon pose: Sit with one leg forward and the other bent behind you. Lean forward towards your front leg.
- Hamstring stretch: Extend one leg straight out in front of you and reach for your toes.
Repeat this workout 2-3 times per week.
Remember to listen to your body and take breaks when needed. Enjoy your workout!
