Pilates
Pilates is a discipline created by the German trainer Joseph Pilates, which is based on a series of exercises and movements practiced with free body or with certain equipment, which aim to improve flexibility, stimulate deep muscles, train endurance. As is the case with yoga, dance and many other sports, Pilates cannot be used for a single technique: this discipline, in fact, comes in different variations. Among these, there is also Pilates on the wall.
This training technique requires great attention, deep control of muscles and posture, and optimal coordination between body, brain and spirit. It helps, therefore, to divert your thoughts from everyday worries and to switch off.
Among the main benefits of Pilates, there are:
Feeling good in one's own body,
A better posture,
Wider movements and more flexible joints,
A more shaped body,
Greater oxygenation of the muscles,
Better innervation of the nerve endings, almost optimal stability and flexibility,
A freer mind.
The benefits of pilates
As the name implies, Pilates on the wall is a particular variant of Pilates that takes place simply with the help of a wall. It therefore has the advantage that it can be easily carried out wherever there is a wall, alone, without the need to go to the gym and use machinery and other equipment.
But that's not the only advantage. The wall acts as a support, so it allows you to adopt the most correct positions and achieve a good alignment of the body, without making postural errors that can create problems for the joints and muscles.
Another strong point of Pilates on the wall is its modularity. Depending on the effects you want to achieve and your level of training, you can increase or decrease the intensity of the workout: just choose certain exercises rather than others and adjust the number of repetitions and sets.
If you want to loosen and stretch your muscles, you can choose movements that mimic stretching, doing a few repetitions but more prolonged, while when you want to burn calories and tone up, you can focus on more cardio and energetic exercises, to be repeated for a large number of sets.
Pilates on the wall, therefore, can actually be a very training activity that helps you lose weight and sculpt the silhouette, but only if you take some precautions.
Here are some of the exercises that are part of the Pilates wall routine.
Exercise to stretch the back and arms
Stand upright, with your back against the wall. The feet are hip-width apart and the arms are along the body.
Bend your knees bringing your feet about 20 centimeters from the wall. Your back and buttocks are snug against the wall.
Stretch your arms forward, without taking your back off, and slowly draw circles: make five clockwise and five counterclockwise. Repeat for three sets.
Exercise to tone the buttocks and legs
Stand upright, with your back against the wall. The feet are hip-width apart and detached about one or two steps from the wall.
Bend your legs and go down as if you wanted to sit on a chair, always leaving your back to the wall. When you go down, you can bring your hands together in front of your chest.
Repeat 10 times for three sets.
Exercise for the abdominals
In an upright position, with your body leaning against the wall and your arms at your sides.
Inhale, then exhale and push your belly button toward your spine, trying to flatten the lumbar care against the wall.
Hold for five seconds. Repeat 10 times.
Exercises for the spine
Lie on your stomach, with your sacrum, buttocks, and legs leaning against the wall. The legs may be slightly open.
Stretch your arms along your torso with your palms facing up.
Gently close your eyes and remain still and relaxed for 20 seconds. Repeat three times.
Leg exercise
Stand upright with your back against the wall. Bend your legs so that your thighs and shins form a right angle, as if you were sitting on an imaginary chair, the back of which is represented by the wall.
Squat for five seconds then stand up, keeping your back snug against the wall. Repeat 10 times.