The 28-day wall pilates challenge helps you tone your body. / @even
He pilates is a kind of exercise Low impact which focuses on strengthening muscles and improving posture and flexibility. This sport modality focuses on working the central area of the body (core)but you can also perform exercises to arms, buttocks and legsso it is a very complete exercise.
A few months ago, TikTok it was filled with women practicing pilates exercises on the wall, creating a 28 day viral challenge that encouraged you to practice it to tone your body and improve your posture. famous as Jennifer Aniston, Gwyneth Paltrow o Miley Cyrus They have already tried them with very satisfactory results.
It’s all about exercises simplesince all you need is a mat, a wall and a lot of motivation to start working those muscles. It’s about making moves pilates but leaning against a wall, which requires a lot of concentration, balance and body alignment.
benefits of pilates on the wall
The good thing about exercising pilates on the wall is that the same wall serves as endurance to intensify the exercises, thus favoring the strengthening of the muscles and the improvement of our stability. In addition, it is especially good for beginners, because it allows you to adopt tricky postures more easily and provides more security.
Pilates on the wall has extensive benefits. / Photo by Bruce Mars on Unsplash
Improve core strength
He pilates on the wall is a great way to build muscle ABS deeper and improve posture. As the wall provides an extra stability to the back, allows you to focus on this muscle group, something more complicated when doing pilates on the floor on a mat.
Improves endurance and muscle strength
Pilates on the wall improves strength and endurance muscle with slow, controlled movements that increase time under muscle tension. In addition, the wall provides additional resistanceacting as an additional weight to the exercises without using real weights.
improves flexibility
Again, the wall can help deepen the stretches to increase the range of motion of the exercises and the flexibilitya key quality that is lost over the years.
low impact exercise
He impact of an exercise is measured by the force exerted on the joints during your practice. Pilates on the wall is an exercise of Low impact, making it a good alternative for people with joint pain or injuries that may limit their mobility.
Pilates on the wall has extensive benefits. / Photo by Lenin Estrada on Unsplash
Pilates wall routine that you can do at home
wall squats
get high backwards to the wall and takes a wide step forward. With your feet shoulder-width apart, place your palm of the hands on the wall, support your back and go down with a straight spine and contracting the abdomen until you form a 90 degree angle with your legs, as if you were sitting on an invisible chair.
the bridge
This exercise gets strengthen legs, abdomen and back. Lie on your back with your feet resting on the wall forming a 90 degree angle with knees and hands on either side of the body with palms facing down. Take a breath, and as you exhale, lift the buttocks, squeezing the abdomen well, until drawing a straight diagonal line from the knees to the shoulders.
raised iron
Lie on your stomach with your arms close to your body, bend them and form a 90 degree angle with elbows at chest level. Raise the body, squeeze trunk and buttocks and place your feet against the wall, leaving your body straight, without arching your back or raising your buttocks.
Push-up with hands to the wall
Stand facing the wall one step away and rest your hands on the wall at shoulder height. Slowly bend your elbows and bring your face to the wall, keeping back and hips straight. Push back to return to starting position. If you want to work the tricepsrest your hands at chest height and go down with your elbows close to your body.
