With over 16 million views on TikTok #wallPilates is definitely trending. So, naturally, Steph Claire Smith had to see what the fuss was about.
There’s so much more to Pilates than just building strength. For me, it’s all about that mind-body connection.
Each movement requires concentration and mindfulness, which switches my focus away from my busy brain, and into my body. It’s such a nourishing challenge for my body and mind, that leaves me feeling energised and strong. The best part? I can literally roll out of bed to smash out a 10-15 minute Pilates workout in my pyjamas before my son Harvey wakes up.
The Kic app has over 150 Pilates classes, from cardio Pilates to slow flows, so whether I’m feeling tired or motivated, I love that I can always find a move to suit my mood.
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So, I tried wall Pilates…
One of my go-to Kic Pilates flows is the ‘5-Minute Glute Bridge Burner’. It’s a sequence of 5 x bridge-style movements, so I knew it could work against a wall. So, I layed down on my back on my mat, and instead of bending my knees and keeping my feet on the floor, I lifted my legs into tabletop position, placed my feet against the wall, and hit play on the workout.
My first thoughts… In all honesty, I felt a little awkward! Can anyone else relate?! Having my legs up against the wall definitely required me to really switch on my core. But once I got the hang of it, I could really feel the burn. Even in just the 5-minute workout.
So, will I do it again? Possibly! I tend to level up my Pilates with ankle weights or a booty band, but if you don’t have access to equipment, the wall is a perfect alternative!
To help us better understand the benefits of wall Pilates, Kic’s Pilates instructor, Christina Traychevska, spills the tea.
What is wall Pilates?
Wall Pilates is a variation on Pilates movements, whereby a wall is used to either assist and support the body or to make a movement more challenging. It might look like pressing your feet up against a wall as you do a roll-up or sit-up to make the movement more accessible to your body, or it might mean placing your feet high up on the wall in a glute bridge to increase the range of motion and add a layer of difficulty.
What are the benefits of wall Pilates?
Wall Pilates is a great way to make some of the more challenging shapes a little more achievable. It will allow you to get the benefits of a full range of motion, and can help you level up faster to the unsupported shape – for example, using the wall to support you in a tippy bird allows for a nice deep hinge action as you build up your balance, or using the wall in a push-up translates really beautifully into achieving a traditional push up on your toes.
It’s also perfect for those who are a little more advanced and are looking for ways to challenge their skills. Take your feet high up onto the wall for a plank to pike to add more load the the midline and upper body, or tuck your back toes onto the wall in a spilt squat to challenge your balance and allow for a deeper range of motion.
How can you turn your favourite flow into wall Pilates?
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You can turn so many movements into wall Pilates. Start with the basics with your back on your mat and the soles of your feet against the wall – from here you can work into some supported abs, straight into some hip rolls or glute bridges (single leg for extra spice).
Use the wall for support in any standing balance work – it can even be used for a juicy side stretch or standing cat stretch. Get creative and have fun with it!
Something like Kic’s ‘5-Minute Glute Bridge Burner’ flow can be easily advanced to a wall flow and is a great place to test your wall Pilates skills.
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