Pilates Wall Workout
Wall Pilates is a relatively new and emerging form of Pilates specifically designed for use on walls. It combines the fu
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English Pages 50 Year 2023
Table of contents :
Contents
Introduction:................................................................6
What Exactly Is Wall Pilates?..................................................6
Can You Do Pilates on a Wall?.................................................6
Rewards Core Strength.......................................................7
Improves Resilience:.........................................................7
Muscular Endurance and Strength Are Improved:..................................7
Low-Intensity Exercise:.......................................................7
Can Help with Physical Rehabilitation:...........................................7
Wall Pilates Benefits:........................................................7
Accessibility:...............................................................8
Increased Core Strength and Function:..........................................8
Improved Spinal Alignment:...................................................8
Relief From Back Pain:.......................................................8
Lower Risk of Injury:.........................................................8
Energy Boost:..............................................................8
Enhanced Proprioception:.....................................................9
Stress Relief:...............................................................9
Relief From Menstrual Pain:...................................................9
Better Flexibility and Mobility:..................................................9
Improved Circulation:.......................................................10
Improved Digestion:........................................................10
Boosted Immune System:....................................................10
Greater Bone Density:.......................................................10
Improved Cognitive Functioning:..............................................10
More Motivation:...........................................................10
Better Intimate Life:.........................................................11
Enhanced Sports Performance:...............................................11
Better Sleep:..............................................................11
Benefits For Pregnant Women:................................................11
Can Practicing Pilates Aid in Weight Loss?......................................11
Is Pilates a good exercise for weight loss?.......................................11
How many calories does Pilates burn?.........................................12
How do calories affect weight loss?............................................12
To lose 1 pound, you need to burn about 3,500 calories............................12
How often should you practice Pilates?.........................................12
What is the Pilates effect?...................................................12
Tips for weight loss:........................................................12
Types of Pilates:...........................................................12
Classical Pilates:...........................................................13
Mat Pilates:...............................................................13
........................................................................13
Contemporary Pilates:.......................................................13
Reformer Pilates:...........................................................14
Clinical Pilates:............................................................14
Pilates Exercises for Core Strength in 15 Minutes:................................14
Ab Scoop:................................................................14
The Hundred:.............................................................15
The Roll-Up:..............................................................15
One Leg Circle:............................................................15
Rolling Like a Ball:..........................................................15
Open Leg Balance:.........................................................15
The Side Kick Series:.......................................................15
Front Support/Plank:........................................................16
Saw:.....................................................................16
Mermaid:.................................................................16
Swan Prep:...............................................................16
Wall Roll Down:............................................................16
Pilates Tips for Beginners:...................................................17
10-Minute At-Home Pilates Workout for Beginners:................................17
The 100s:.................................................................17
Single Leg Stretch:.........................................................17
Roll-Ups:.................................................................17
Single Leg Drop:...........................................................18
Double Leg Lift:............................................................18
Plank:....................................................................18
Brace your belly and breathe..................................................18
15-Minute Beginner Pilates Workout:...........................................18
You'll need A Pilates mat.....................................................18
Circuit 1:.................................................................18
Pilates Lunge on Left Leg:...................................................18
Do 12 reps................................................................18
Do eight reps..............................................................19
Do eight reps..............................................................19
Do ten reps, alternating sides.................................................19
Do 12 reps................................................................19
Do eight reps..............................................................19
Do eight reps..............................................................20
Do ten reps, alternating sides.................................................20
Do eight reps..............................................................20
Do 16 reps, alternating legs...................................................20
Flat Abs: Pilates Hundred:...................................................20
Flat Abs: Hundred on the Reformer:............................................20
Flat Abs: Roll-Up:..........................................................21
Flat Abs: Neck Peel:........................................................21
Obliques: Twist and Reach:..................................................21
Lower Back: Shoulder Bridge, Part 1...........................................21
Lower Back: Shoulder Bridge, Part 2...........................................21
Upper Back: Pulling Straps:..................................................21
Upper Back: Letter 'T':.......................................................22
Upper Body: Tendon Stretch:.................................................22
Upper Body: Sparklers......................................................22
Lower Body: Kneeling Knee Stretches:.........................................22
Lower Body: Kneeling Side Kicks..............................................22
Lower Body: Leg Swings....................................................22
Stamina: Wall Chair........................................................23
Cardio: Standing Jumps.....................................................23
Pilates for Men: It's No Longer Just for Ballerinas. Why should men consider Pilates?....23
How popular is Pilates with men?..............................................23
Pilates routine for men......................................................24
The Hundred:.............................................................24
To perform the Hundred:.....................................................24
The Shoulder Bridge:.......................................................24
To perform the Shoulder Bridge:..............................................24
The Swan:................................................................25
To perform the Swan:.......................................................25
Side Bend:................................................................25
To perform the Side Bend:...................................................26
Leg Pull Front:.............................................................26
To perform the Leg, Pull front:................................................26
Pilates equipment exercises:.................................................27
The difference between Yoga and Pilates:.......................................27
Classical Yoga and breathing:................................................27
The objectives of Yoga and Pilates:............................................28
Yoga objectives:...........................................................28
Fitness:..................................................................28
Mindfulness:..............................................................28
Pilates objectives:..........................................................28
Core strength:.............................................................28
Recuperation:.............................................................29
Types of Yoga:............................................................29
Hatha Yoga:..............................................................29
Vinyasa yoga:.............................................................29
Bikram yoga:..............................................................29
Iyengar Yoga:.............................................................29
Yin yoga:.................................................................29
Types of Pilates:...........................................................29
Classical Pilates:...........................................................30
Mat Pilates:...............................................................30
Reformer Pilates:...........................................................30
Contemporary Pilates:.......................................................30
Yoga and Pilates equipment:.................................................30
Yoga equipment:...........................................................30
Yoga mat:................................................................30
Yoga block:...............................................................31
Yoga straps:..............................................................31
Yoga wheels and foam rollers:................................................31
Sandbags:................................................................31
Kneeling pads:.............................................................31
Yoga towel:...............................................................31
Pilates equipment:..........................................................31
Pilates mat:...............................................................31
Reformer:.................................................................32
Cadillac:..................................................................32
Pilates ring:...............................................................32
Resistance bands:..........................................................32
Stability ball:..............................................................32
Pilates chair:..............................................................32
Ladder barrel:.............................................................32
Mental health benefits of Yoga and Pilates:......................................32
How Yoga and Pilates affect sleep?............................................33
The best yoga/Pilates poses to try before bed:...................................33
Bedtime yoga exercises:.....................................................34
Lying butterfly pose:........................................................34
Legs up the wall:...........................................................34
The corpse:...............................................................34
Bedtime Pilates exercises:...................................................34
Shoulder bridge:...........................................................34
Tendon stretches...........................................................34
Single leg circle:...........................................................34
Which Should You Do?......................................................35
HOW TO CHOOSE BETWEEN YOGA OR PILATES?.............................35
Similarities between Yoga and Pilates:.........................................35
Both get you moving........................................................36
Both help you become flexible.................................................36
Obviously, with age, bone density is lost. So, what can be done?....................36
Both keep your mind sharp...................................................37
This can improve your mind!..................................................37
Both are good exercises to do after injuries or immobility............................37
Both help with your breathing:................................................37
Both can be done anywhere:.................................................37
Conclusion:...............................................................38
BASIC PRINCIPLES OF wall PILATES:........................................38
Breathing:................................................................38
Pelvic Placement:..........................................................38
Rib Cage Placement:.......................................................39
Scapular Movement and Stabilization:..........................................39
Head and Cervical Placement:................................................39
Contents
Introduction:................................................................6
What Exactly Is Wall Pilates?..................................................6
Can You Do Pilates on a Wall?.................................................6
Rewards Core Strength.......................................................7
Improves Resilience:.........................................................7
Muscular Endurance and Strength Are Improved:..................................7
Low-Intensity Exercise:.......................................................7
Can Help with Physical Rehabilitation:...........................................7
Wall Pilates Benefits:........................................................7
Accessibility:...............................................................8
Increased Core Strength and Function:..........................................8
Improved Spinal Alignment:...................................................8
Relief From Back Pain:.......................................................8
Lower Risk of Injury:.........................................................8
Energy Boost:..............................................................8
Enhanced Proprioception:.....................................................9
Stress Relief:...............................................................9
Relief From Menstrual Pain:...................................................9
Better Flexibility and Mobility:..................................................9
Improved Circulation:.......................................................10
Improved Digestion:........................................................10
Boosted Immune System:....................................................10
Greater Bone Density:.......................................................10
Improved Cognitive Functioning:..............................................10
More Motivation:...........................................................10
Better Intimate Life:.........................................................11
Enhanced Sports Performance:...............................................11
Better Sleep:..............................................................11
Benefits For Pregnant Women:................................................11
Can Practicing Pilates Aid in Weight Loss?......................................11
Is Pilates a good exercise for weight loss?.......................................11
How many calories does Pilates burn?.........................................12
How do calories affect weight loss?............................................12
To lose 1 pound, you need to burn about 3,500 calories............................12
How often should you practice Pilates?.........................................12
What is the Pilates effect?...................................................12
Tips for weight loss:........................................................12
Types of Pilates:...........................................................12
Classical Pilates:...........................................................13
Mat Pilates:...............................................................13
........................................................................13
Contemporary Pilates:.......................................................13
Reformer Pilates:...........................................................14
Clinical Pilates:............................................................14
Pilates Exercises for Core Strength in 15 Minutes:................................14
Ab Scoop:................................................................14
The Hundred:.............................................................15
The Roll-Up:..............................................................15
One Leg Circle:............................................................15
Rolling Like a Ball:..........................................................15
Open Leg Balance:.........................................................15
The Side Kick Series:.......................................................15
Front Support/Plank:........................................................16
Saw:.....................................................................16
Mermaid:.................................................................16
Swan Prep:...............................................................16
Wall Roll Down:............................................................16
Pilates Tips for Beginners:...................................................17
10-Minute At-Home Pilates Workout for Beginners:................................17
The 100s:.................................................................17
Single Leg Stretch:.........................................................17
Roll-Ups:.................................................................17
Single Leg Drop:...........................................................18
Double Leg Lift:............................................................18
Plank:....................................................................18
Brace your belly and breathe..................................................18
15-Minute Beginner Pilates Workout:...........................................18
You'll need A Pilates mat.....................................................18
Circuit 1:.................................................................18
Pilates Lunge on Left Leg:...................................................18
Do 12 reps................................................................18
Do eight reps..............................................................19
Do eight reps..............................................................19
Do ten reps, alternating sides.................................................19
Do 12 reps................................................................19
Do eight reps..............................................................19
Do eight reps..............................................................20
Do ten reps, alternating sides.................................................20
Do eight reps..............................................................20
Do 16 reps, alternating legs...................................................20
Flat Abs: Pilates Hundred:...................................................20
Flat Abs: Hundred on the Reformer:............................................20
Flat Abs: Roll-Up:..........................................................21
Flat Abs: Neck Peel:........................................................21
Obliques: Twist and Reach:..................................................21
Lower Back: Shoulder Bridge, Part 1...........................................21
Lower Back: Shoulder Bridge, Part 2...........................................21
Upper Back: Pulling Straps:..................................................21
Upper Back: Letter 'T':.......................................................22
Upper Body: Tendon Stretch:.................................................22
Upper Body: Sparklers......................................................22
Lower Body: Kneeling Knee Stretches:.........................................22
Lower Body: Kneeling Side Kicks..............................................22
Lower Body: Leg Swings....................................................22
Stamina: Wall Chair........................................................23
Cardio: Standing Jumps.....................................................23
Pilates for Men: It's No Longer Just for Ballerinas. Why should men consider Pilates?....23
How popular is Pilates with men?..............................................23
Pilates routine for men......................................................24
The Hundred:.............................................................24
To perform the Hundred:.....................................................24
The Shoulder Bridge:.......................................................24
To perform the Shoulder Bridge:..............................................24
The Swan:................................................................25
To perform the Swan:.......................................................25
Side Bend:................................................................25
To perform the Side Bend:...................................................26
Leg Pull Front:.............................................................26
To perform the Leg, Pull front:................................................26
Pilates equipment exercises:.................................................27
The difference between Yoga and Pilates:.......................................27
Classical Yoga and breathing:................................................27
The objectives of Yoga and Pilates:............................................28
Yoga objectives:...........................................................28
Fitness:..................................................................28
Mindfulness:..............................................................28
Pilates objectives:..........................................................28
Core strength:.............................................................28
Recuperation:.............................................................29
Types of Yoga:............................................................29
Hatha Yoga:..............................................................29
Vinyasa yoga:.............................................................29
Bikram yoga:..............................................................29
Iyengar Yoga:.............................................................29
Yin yoga:.................................................................29
Types of Pilates:...........................................................29
Classical Pilates:...........................................................30
Mat Pilates:...............................................................30
Reformer Pilates:...........................................................30
Contemporary Pilates:.......................................................30
Yoga and Pilates equipment:.................................................30
Yoga equipment:...........................................................30
Yoga mat:................................................................30
Yoga block:...............................................................31
Yoga straps:..............................................................31
Yoga wheels and foam rollers:................................................31
Sandbags:................................................................31
Kneeling pads:.............................................................31
Yoga towel:...............................................................31
Pilates equipment:..........................................................31
Pilates mat:...............................................................31
Reformer:.................................................................32
Cadillac:..................................................................32
Pilates ring:...............................................................32
Resistance bands:..........................................................32
Stability ball:..............................................................32
Pilates chair:..............................................................32
Ladder barrel:.............................................................32
Mental health benefits of Yoga and Pilates:......................................32
How Yoga and Pilates affect sleep?............................................33
The best yoga/Pilates poses to try before bed:...................................33
Bedtime yoga exercises:.....................................................34
Lying butterfly pose:........................................................34
Legs up the wall:...........................................................34
The corpse:...............................................................34
Bedtime Pilates exercises:...................................................34
Shoulder bridge:...........................................................34
Tendon stretches...........................................................34
Single leg circle:...........................................................34
Which Should You Do?......................................................35
HOW TO CHOOSE BETWEEN YOGA OR PILATES?.............................35
Similarities between Yoga and Pilates:.........................................35
Both get you moving........................................................36
Both help you become flexible.................................................36
Obviously, with age, bone density is lost. So, what can be done?....................36
Both keep your mind sharp...................................................37
This can improve your mind!..................................................37
Both are good exercises to do after injuries or immobility............................37
Both help with your breathing:................................................37
Both can be done anywhere:.................................................37
Conclusion:...............................................................38
BASIC PRINCIPLES OF wall PILATES:........................................38
Breathing:................................................................38
Pelvic Placement:..........................................................38
Rib Cage Placement:.......................................................39
Scapular Movement and Stabilization:..........................................39
Head and Cervical Placement:................................................39
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- Benjamin Drath
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- Physical education and sport
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