On Instagram, TikTok and Youtube, a new sport has appeared: Pilates on the wall, it’s “the” latest trend on social networks! This new discipline, inspired by the Pilates method (itself developed at the beginning of the 20th century by Joseph Pilates), allows for deep muscle strengthening, but also to work on your posture and balance, and to gently sculpt your figure.
Pilates against a wall, what for?
As Marine Biren, sports coach, explains, “Pilates on the wall is (of course) very close to classic Pilates: for example, it uses many exercises from the initial Pilates method. However, the particularity of this practice is that it uses a wall as a support; we therefore add a vertical dimension to muscle strengthening exercises.“
Is Pilates on the wall easier than just Pilates? It’s not that simple, according to the expert. “On the one hand, the wall will simplify exercises that require balance work (by acting as a support and allowing good posture adjustment), on the other hand, it can make floor exercises more complex (by adding verticality).“
Pilates on the wall: is it good for the abs? Does it make you lose weight?
“Thanks to exercises that focus on self-growth and rib breathing (I open the ribs when inhaling, I lock the perineum when exhaling), Pilates on the wall works the deep muscles of the organism and, in particular, the transverse muscle: located deep in the abdominal strap, it is this that must be used when seeking to have a flat belly !” notes the sports coach. Thus, all Pilates exercises on the wall require abdominal engagement.
In terms of benefits, Pilates on the wall allows you to improve your stability and balance, but also your posture.thanks to muscle strengthening deep and exercises that increase spinal mobility“. Furthermore, thanks to the exercises based on controlled breathing, Pilates on the wall constitutes a good tool against stress and anxiety – good for mental health! Not to mention a beneficial impact on concentration and coordination of movements.
Pilates on the wall: is it accessible to beginners? Can we make it at home?
Just like Pilates, Pilates on the wall is a very accessible discipline; “it is even a discipline recommended for the elderly since it helps to work on the sense of balance and coordination!” adds Marine Biren. Who, however, specifies that “a green light from the doctor before the start of the sporting activity remains necessary“.
For pregnant women, for people who suffer from chronic illnesses (joint disorders, in particular) or for people suffering from overweight or obesity, in addition to medical advice, it will also be necessary to “choose a specific program and be accompanied by a qualified sports coach“. Indeed: although popular on social networks, Pilates on the wall is a real sport which requires real qualifications…
Pilates on the wall: exercises from the sports coach
Attention ! “Before starting a Pilates session on the wall at home, some adjustments are necessary in order to minimize the risk of injury.advises Marine Biren. First, make room around the wall you have chosen by pushing the furniture and removing objects that break – ideally: within a radius of 1m80. Place yourself on a non-slip mat (or a yoga mat which does not slip) and practice barefoot or with non-slip socks.“
The dancer. Stand facing the wall and place your hands on it, in front of you, wrists at shoulder height, arms straight, shoulders low. As you inhale, make a half-pointe with your right foot while raising your left knee to pelvis height. As you exhale, place your right foot back down and extend your left leg behind you, contracting your buttocks and abs. Do the movement to the left 6 times, then the movement to the right 6 times. Caution: do not put your active leg down!
The star. Stand facing the wall and place your left hand on it, wrist at shoulder height, arm extended, fingers up. Then place your right hand on the wall, palm at pelvic height, arm extended, fingers down. Your palms are flat on the wall. Then move your feet back so that they are flat, completely in contact with the ground (no demi-pointes!) but as far away from the wall as possible. Then straighten your left leg and raise it horizontally, with your pelvis facing the ground. Inhale and, as you exhale, rotate your hip so that your pelvis turns 90° to the left. Inhale, return your pelvis to the ground. Without resting the left leg, repeat 3 times. Then reverse the exercise: place the right hand at the top and the left hand at the bottom, and extend the right leg. Do 3 repetitions.
The basin survey. Lie on your back, legs bent at 90° (knees above hips), feet flat against the wall. Inhale while opening your ribs, then exhale while lifting your buttocks off the ground and unwinding your spine. During exercise, contract the perineum, abs and glutes; you can also lift your heels off at the end of the movement. Inhale to come down. Do ten repetitions.
These Pilates exercises on the wall can be found on Youtube, on the Flash Fit Home channel – Marine et Max.
Thanks to Marine Biren, sports coach and co-founder of Flash Fit Home.
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