Best Wall Pilates Workout for Beginners
Pilates is a low-impact exercise that can be done by people of all fitness levels. Wall Pilates is a great option for beginners because it allows you to use the wall for support and stability. This makes it easier to learn the basic Pilates movements and build strength and flexibility.
Here is a sample workout that you can try:
Warm-up (5 minutes)
- Arm circles: Stand facing the wall with your feet shoulder-width apart. Extend your arms out to the sides and make small circles with your hands. Do 10 circles in each direction.
- Leg swings: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall for balance. Swing your legs back and forth, keeping your core engaged. Do 10 swings in each direction.
- Shoulder rolls: Stand facing the wall with your feet shoulder-width apart. Roll your shoulders up toward your ears and then back down to your shoulders. Do 10 repetitions.
Workout (15 minutes)
- Wall push-ups: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Slowly bend your elbows and lower your chest towards the wall. Keep your core engaged and your back straight. Push back up to the starting position. Do 10-15 repetitions.
- Wall roll-down: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Inhale and lengthen your spine, then exhale and slowly roll down your spine, one vertebra at a time. Keep your core engaged and your back straight. Stop when you feel a stretch in your hamstrings. Inhale and slowly roll back up to the starting position. Do 5-10 repetitions.
- Wall single-leg stretch: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Bend your right knee and pull your right heel towards your glutes. Keep your back straight and your core engaged. Hold for 30 seconds. Repeat on the left side.
- Wall hamstring stretch: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Step back with your right leg and bend your right knee. Keep your back straight and your core engaged. Hold for 30 seconds. Repeat on the left side.
- Wall side bend: Stand facing the wall with your feet shoulder-width apart. Place your right hand on the wall at shoulder height. Bend to the left side, keeping your core engaged and your back straight. Hold for 30 seconds. Repeat on the right side.
Cool-down (5 minutes)
- Wall hamstring stretch: Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height. Step back with your right leg and bend your right knee. Keep your back straight and your core engaged. Hold for 30 seconds. Repeat on the left side.
- Wall side bend: Stand facing the wall with your feet shoulder-width apart. Place your right hand on the wall at shoulder height. Bend to the left side, keeping your core engaged and your back straight. Hold for 30 seconds. Repeat on the right side.
- Deep breathing: Stand facing the wall with your feet shoulder-width apart. Place your hands on your stomach and take slow, deep breaths. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Do this for 5 minutes.
Tips for Beginners:
- Start slow and gradually increase the intensity of your workouts.
- Focus on proper form. If you're not sure how to do an exercise correctly, ask a certified Pilates instructor for help.
- Listen to your body and stop if you feel any pain.
- Be consistent with your workouts. Aim to do this workout 2-3 times per week.
Wall Pilates is a great way to improve your strength, flexibility, and overall fitness. With a little patience and practice, you can achieve your fitness goals.
