Wall exercises are a good way to get quick results. How to spice it up?

Exercises against the wall – are they effective?

Exercising against the wall is a topic rarely discussed, which is a pity. There are quite a lot of them, and the effects they give are really interesting. This type of training is a good solution to relieve the spine after a whole day of sedentary work. Properly performed, including the pelvis. Undoubtedly, they also affect the deep muscles, whose role is huge in the work of the whole body – including central stabilization. They can be performed, depending on the type, both standing and lying down.

Is it worth doing pilates exercises against a wall?

Pilates is a type of exercise that should be permanently included in the training routine. They affect the overall efficiency and work of muscles. They were also invented to strengthen and improve the condition of the whole body. They can also be used as a form of rehabilitation after injuries and injuries. It is not a type of training that is focused on a very intense effort, although some of the exercises may be difficult to perform. It all depends on how fit and physically active we are. Pilates against the wall, as well as other exercises using it, are a very good idea and are gaining in popularity.

Exercises at home against the wall Shutterstock

Pilates against the wall at home. Don’t waste time commuting to the gym

One of the great things about it is that it can be done virtually anywhere, including, of course, in your own home. If you have never exercised in this way, it is worth going to a few classes that will be conducted by a professional trainer. Self-selection of exercises available on the Internet may turn out to be a bad decision – especially if we are unable to accurately assess our condition, strength and training possibilities. What’s more – precision and accuracy are of great importance in performing these exercises. If you are inexperienced, you may not do Pilates against a wall at home correctly. So not only is an injury possible, but also, unfortunately, no noticeable effects of such exercises.

Abdominal exercises against the wall. Their effectiveness will surprise you!

One of the most effective abdominal exercises is the plank. However, it is an advanced exercise, especially as a kind of abdominal exercise against the wall. It is performed in the same way as a traditional plank with support on the forearms or hands and straightened arms, but the feet rest against the wall. Definitely stronger. You can also diversify this exercise by alternately pulling one leg to the chest. Another exercise is to stand at the wall sideways at an angle and lean against it with your forearm. The body and legs stay in a straight line. Then, pull one hip against the wall and return to the starting position. Switch sides after a series is complete. Another exercise (this time lying down) is to place your feet against the wall, knees bent at right angles. Then, raise your hips up and down, but during the series, do not put them back completely on the mat.

Pilates against the wall: exercises worth introducing into your training

One of the increasingly popular activities that do not require special equipment or even leaving the house is wall pilates. Exercises worth doing include:

• chair against the wall – lean your back against the wall, legs bent at the knees at a 90° angle, as if you were sitting on a chair. To keep possiton
• a chair by the wall with arms swinging – the same position as above, and additionally arms stretched out at the sides and placed against the wall, then joined straight in front of you and return to the starting position
• kneel with your back to the wall so that your shins and feet are in point position against the wall. So only knees and hands resting on the palms remain on the mat. Move your center of gravity all the way back like in downward facing dog yoga, then return forward until your hip spines are on the mat
• lie on your back on the mat, feet against the wall, knees bent at 90°. Place your arms outstretched above your head. Then “tread” your feet against the wall as if you were stamping with impatience, lift your head and shoulder blades above the mat, and put your straight hands over your head along the body and back.

Pilates against the wall – effects require regular training

As already mentioned, one of the most interesting forms of home activity is pilates against the wall. However, the effects are very visible and worth doing such training. They strengthen the spine, as well as the muscles responsible for its correct positioning. They affect the deep muscles, which improves posture, strength and central stability. They should definitely be recommended not only to beginners, but also to others who practice various sports. Nevertheless, it is worth remembering that in order to see the effects of Pilates against the wall, two things are important: accuracy and meticulousness in performing exercises, as well as regular training.

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