Pilates Mat Exercises Using a Wall

class planning Apr 11, 2020

Using a wall for your Pilates workout is a smart way to get feedback about your alignment. Anchoring your feet, your hands, or your back against a stable non-moving surface is called a closed-chain environment and is the most helpful way to increase proprioception in the body, which in turn makes you understand the exercise better and you can execute it more correctly. Consequently, you'll get more out of the exercise, increasing its benefits. See now, why it's so smart to work out with a wall.

If you don’t have wall space, you can use a closed (and locked) door or a springboard instead.

SUPINE

Bridging with feet up the wall (aka Tower)

SEATED

Sit w/ both feet as flat as possible against the wall:

Spine Stretch Forward
Spine Twist
Saw

SIDE-LYING

Side Balance press feet against the wall for flat surface
Side Kicks front back flex point > up down

QUADRUPED + KNEELING

Dead Lift (aka Warrior 3) | Facing away from the wall: step one foot back, extend all the way, place foot flat on the wall, toes pointing straight down: extend opposite arm forward. Progress to same arm.
Kneeling Lunge with rectus femoris stretch | place back shin up the wall (that’s a very intense stretch)
Plank with both heels against the wall
Inverted V with both heels against the wall

STANDING

Shoulder Flexion | reach arms forward and up without letting your bra strap come away from the wall
Goal Post | reach your arms straight forward, bend your elbows 90 degrees so your fingers are now pointing to the ceiling, slowly open your arms to the wall. Try to touch your wrists to the wall without letting your bra strap pull away from the wall.
Roll Down | Begin with your feet a foot away from the wall; slowly peel one vertebra at a time away from the wall as you roll down. Roll back up slowly, segmentally rolling through each vertebra. Progress by walking your feet closer to the wall.
Wall Squat
Figure 4 Stretch | with both buttocks leaning against the wall
Standing Scooter | press one foot against the wall facing into room, isometric hold
Front Leg Raise | Stand facing wall, lift one leg forward and place foot against wall (strengthens standing leg glutes)