No Time, No Problem! 15-Minute Wall Pilates Blast for a Stronger You

Pilates has transformed into a dynamic exercise option with Wall Pilates! While traditional pilates focuses on core strength and alignment, wall pilates takes it up a notch by utilising a wall for added benefits.

For all fitness levels

Pilates is a low-impact form of exercise done in a controlled manner which doesn’t place excessive stress on your joints. This makes it a great choice for those who might have joint pain or injury and need to avoid high-impact exercise. The controlled nature of the exercises helps improve joint flexibility which reduces stiffness, stress, and pain in the joints.

Deeper Engagement, Better Result

Wall Pilates isn't just easier on your joints - it's also more effective. The wall provides both support and resistance, leading to deeper muscle engagement, particularly in your core, back, and abdominal muscles. Studies have shown this can translate to faster progress and better overall results.

6 Quick & Effective Wall Pilates Exercises for a Stronger Core:

1. Leg Circles:

GET INTO POSITION:

 Lie on your back with your knees bent and feet flat on the wall, hip-width apart. Keep your lower back pressed into the floor.

MOVEMENT: 

Slowly rotate one leg in a circle, keeping your toes pointed and your foot flat against the wall. Repeat for 10 circles in each direction, then switch legs.

2. Bridge:

GET INTO POSITION:

 Same as Leg Circles.

MOVEMENT:

 Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and hold for a beat before lowering back down. Repeat 10-12 times.

3. Arm Swims:

GET INTO POSITION:

 Stand facing the wall with your hands shoulder-width apart, placed flat against the wall at chest height.

MOVEMENT:

 Make small sculling motions with your arms, like swimming. Continue for 30 seconds.

4. Wall Push-ups:

GET INTO POSITION:

 Stand facing the wall with your arms shoulder-width apart, hands placed flat against the wall at chest height. Step back until your body is at an angle.

MOVEMENT:

 Bend your elbows and lower your chest towards the wall. Keep your core engaged and back straight. Push back up to the starting position. Repeat 8-10 times.

5. Cat-Cow with Wall Support:

GET INTO POSITION:

 Kneel on the floor facing the wall with your hands shoulder-width apart, placed flat against the wall, arms straight.

MOVEMENT:

 As you inhale, arch your back and look up (cow pose). As you exhale, round your back and tuck your chin to your chest (cat pose). Repeat 10 times.

6. Downward Dog with Leg Lifts:

GET INTO POSITION:

 Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart. Push your hips back and up, straightening your legs as much as possible, and forming an inverted V shape with your body.

MOVEMENT:

 Lift one leg up towards the ceiling, keeping your hips square and core engaged. Hold for a beat, then lower back down. Repeat 10 times on each side.

These exercises can be done in a circuit, repeating 2-3 times for a quick and effective 15-minute workout that targets your core and strengthens your entire body. Remember, proper form is crucial, so listen to your body and modify exercises as needed.