Wall Pilates | How it works, with a complete Wall Pilates lesson (2024)

Discover the secret to a revolutionary body experience

January 17, 2024, by Maria Felsner

Discover a fascinating method that has the potential to push the boundaries of your Pilates practice and help you discover a whole new dimension of body awareness: "Wall Pilates„.

Wall Pilates is far more than just a variation of exercise. It is an invitation to take your body and mind on a journey of self-awareness, self-exploration and self-improvement.

Content

1. Historical background
2. The wall as an alignment aid
3. Shoulder girdle alignment and mobilization
4. For more spinal awareness
5. For strength and stability
6. Conclusion
7. And even more...
8. Other articles that may interest you

Joseph Pilates himself appreciated the wall as an aid, especially at the end of a Pilates class, to give clients tactile feedback.

The feedback from the wall makes it possible to perceive and understand the body in its new alignment after training.

This experience helps the trainee to perfect the harmony between body and mind.

With our exclusive workouts at the Pilates Club, you can experience for yourself how the wall - our silent but powerful trainer - helps you reach a deeper level of body control and awareness.

Joseph Pilatesthe founder of the Pilates system, used the wall as a creative and simple tool to expand the complexity and variety of Pilates exercises.

He recognized early on the importance of this tool for increasing the precision and effectiveness of training. The wall made it possible to perform exercises on different levels and thus improve physical alignment and strength.

This method developed by Joseph Pilates still inspires innovative approaches in Pilates practice today and underlines the timelessness and adaptability of his training method.

Growth or "getting better" is an essential part of any training. However, this aspect of training should go beyond physical growth and promote deep, personal insights.

The wall as an instrument in Pilates training serves not only to align and strengthen the body, but also to develop a finely tuned body awareness.

Thanks to its fixed and unchanging structure, the wall gives you constant feedback that enables you to recognize and correct any inconsistencies in your posture.

This direct interaction promotes improved self-awareness and body control.

The wall therefore acts as a silent but effective coach. It supports the training by making the execution of each movement more precise and in-depth. This leads to more intensive muscle work and increased efficiency of each exercise.

In addition, the wall provides a multi-layered training experience in which different muscle groups can be targeted and strengthened.

In Pilates training, the wall is more than just a physical aid. It is a symbol of the basic principles of Pilates: control, precision and conscious movement.

Every interaction with the wall during training is an opportunity to explore the deeper aspects of Pilates and develop a more harmonious connection between body and mind.

And above all: Wall Pilates is fun!

Discover how to realign, strengthen and mobilize your shoulder girdle with these two exercises on the wall.

The exercises are revolutionary for your posture and particularly beneficial for your neck and shoulders. Your chest will also benefit.

Pilates exercise: Elevation Depression

Exercise briefly explained: As we inhale, we allow the shoulder blades to slide towards the ears (elevation) and as we exhale, they slide back towards the pelvis (depression). During the depression, we also press the palms of the hands lightly against the wall to activate the posterior chain of the back muscles (latissimus dorsi). Repeat the exercise 4 to 6 times.

You can find more information about the mat exercise here: Shoulder Girdle Placement

Pilates exercise: Arm Circle

Exercise briefly explained: Inhale and raise your arms up the wall from below, exhale and bring your arms back to ear level and then back parallel to your body in a circular motion. Repeat 3 to 4 times and then change direction.

You can find more information about the mat exercise here: Shoulder Girdle Placement

"You get good posture only when the complete mechanism of the body is under perfect control. Graceful movements are a logical consequence of this."

JOSEPH PILATES

Experience the feeling of each individual vertebra touching the wall and gain a deep understanding of the movements of your spine.

It is normal not to be able to feel every segment of the spine when rolling at first. However, with regular practice and the connection to the wall, your spine will become increasingly supple.

Pilates exercise: Roll Down

Discover how push-ups on the wall strengthen your upper body and promote stability throughout your body at the same time.

Wall push-ups are ideal for exercisers who have difficulty with the pressure on their wrists during conventional push-ups. Performing push-ups against the wall reduces the strain on the wrists and allows you to stabilize your body alignment in a vertical position.

The vertical posture also enables a more dynamic execution.

Pilates exercise: Wall push-ups

You can find more information about the mat exercise here: Push Up.

Wall Pilates is more than just an exercise routine - it is an enrichment of your entire Pilates practice. It opens doors to new possibilities, encourages creativity in training and provides a platform for continuous self-improvement.

Let the wall accompany you on your exciting Pilates journey as your silent but effective trainer. Your body and mind will thank you!

Our Pilates app offers you an exclusive opportunity to experience this fascinating form of Pilates with our specially developed workouts. We guide you step by step so that you can get the most out of every exercise.

Whether you're a beginner or advanced, our workouts are designed to suit every fitness level.

Through regular practice, you will not only notice an improvement in your physical abilities, but also develop an increased awareness of your body. This holistic approach not only promotes your physical health, but also contributes to your mental well-being.

Your body and mind will thank you, and you will feel yourself growing and developing with every workout. Download our Pilates App on your smartphone and start training in a world that not only pushes your physical limits, but also your idea of what is possible.

Here you will find a complete Wall Pilates lessonincluding warm-up and cool-down.

Further benefits of regular Pilates training

In addition to the benefits already mentioned, Pilates can do so much more!

• Pilates as a tool for more self-confidence: Pilates focuses particularly on strengthening the core and developing better posture. Targeted exercises not only build up muscles, but also raise awareness of your own body.
  With regular training, Pilates helps you to achieve a more upright and confident posture, which in turn boosts your self-confidence. Find out how and above all WHY you can improve your self-confidence with Pilates here.
• Improved flexibility: Regular Pilates training increases muscle flexibility and improves joint mobility.
• Stress reduction: The concentrated breathing and flowing movements of Pilates can help to relax and reduce stress.
• Increase body awareness: Pilates sharpens your awareness of your own body, allowing you to perform movements with greater precision and control.
• Full body workout: Although the focus is on the core, Pilates is a full-body workout that targets all muscle groups.

• Improvement of the balance: Many Pilates exercises train balance, which promotes not only physical but also mental balance.
• Support with rehabilitation: Pilates can be used as supportive training after injuries or operations and helps to restore mobility.
• Promotion of concentration: The conscious execution of the exercises and concentration on breathing improve mental focus.
• Injury prevention: By strengthening the muscles and improving body awareness, Pilates can help prevent injuries.

Is ONLY Pilates suitable for achieving these benefits?

No. You can also achieve these training effects with many other sports such as yoga or HIIT. However, the easiest and quickest way to achieve this goal is with Pilates.

No matter what sport you do or would like to do in the future, it is important that you do the exercises correctly. This doesn't happen overnight. However, it is important that you have really good instructions on how to do the exercises correctly.

"Practice does not make perfect. Only perfect practice makes perfect."
Vince Lombardi

This is exactly why we developed our Pilates app. Every Pilates exercise is explained in great detail. You learn step by step. And get a little better with every workout.

Progress. Not perfection.

In addition, you will regularly check your correct execution of the exercises with the help of the video self-monitoring.

How the Pilates app worksyou can find out in this short explanatory video.

How many times a week should you do Pilates?

We recommend that you train at least three times a week for between 20 and 50 minutes each time, regardless of the type of sport.

You will achieve your goals much faster if you train four or even five times a week. Because...

"The best project you will ever work on is you!"
Unknown author

So, what are you waiting for!

To make it easier for you to decide on our Pilates subscription, we are giving you a voucher for your first purchase.

Get 10% discount on our current subscription prices with the Voucher code PILATES10Click to copy.

Not yet convinced by our online Pilates course?

Here are a few opinions from our customers.

More self-confidence with Pilates

What is Pilates?

A better body awareness through Pilates

The Pilates principles explained

Who was Joseph Pilates (really)?

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