Do you intend to introduce fitness into your family but don’t know where to begin? Making exercises part of your family routine is one of the best measures you can take to ensure your family remains healthy and happy.
Exercising regularly will keep your loved ones from developing medical conditions such as hypertension and heart disease. It can also improve their mood, sleep quality, concentration, and emotional connection.
But let’s face it. Finding a fitness strategy that works for your family can be daunting, which is where this article comes in.
In today’s coverage, we’ll share with you a clever way to incorporate fitness into your family routine through the use of Wall Pilates. There’s plenty lined up for you, so stick around to the end.
What Is Wall Pilates, And How Does It Differ From The Regular Pilates?
Wall Pilates is a groundbreaking exercise regimen that combines the traditional Pilates method invented by John Pilates with the convenience of working out from home. It’s basically a variation of Pilates that involves the use of a wall to create resistance.
According to WallPilates.com, this holistic approach to fitness shot to fame during the peak of the COVID-19 pandemic as a way to keep fitness enthusiasts in top shape without the need to leave their homes to go to the gym or for other outdoor activities.
By incorporating a wall into the equation, Wall Pilates eliminates the need to invest in expensive Pilates equipment for those who want to remain fit without leaving their homes.
Plus, incorporating a wall into traditional Pilates makes some exercises easier to perform. That makes Wall Pilates an even more favorable exercise regimen for your family if you’re just starting your fitness journey.
Benefits of Using Wall Pilates
Of course, there are numerous perks that come with the adoption of Wall Pilates. Here are some of them:
- It improves posture: A wall offers a stable surface when performing exercises. This allows you to maintain the proper posture when working out, leading to better spinal alignment and minimal chances of getting hurt.
- Improved flexibility and balance: Wall Pilates is effective at helping you achieve a more flexible and agile body.
- It enhances core strength: Wall Pilates is also great for improving your core strength, just like regular Pilates. That’s because every movement you make engages your core muscles.
- It’s accessible and convenient: Wall Pilates is a more accessible way of working towards fitness. It doesn’t require any equipment, and you can always modify it to meet your individual preferences.
- It’s simple: For those who want a gentler approach to gaining fitness, Wall Pilates comes in handy. The exercises are designed to strengthen your muscles without exerting stress on joints.
These are just a few of the many benefits that you get from Wall Pilates. In fact, with some consistency, the benefits extend beyond physical fitness.
Getting Started With Wall Pilates
Now that you know that Wall Pilates comes with numerous perks, the next thing you’ll want to know is how to get your family started.
It’s simple!
Here’s what you need:
- A study wall
- Comfortable mat
- Optional props
Of course, also ensure that you have the safety tips at your fingertips before you get started.
Here are some safety tips:
- Start with a warm-up: Don’t jump straight into Wall Pilates exercises without warming up. Let your family complete a proper warm-up first to prepare their body for the exercises. Light cardio, like marching, should suffice.
- Ensure a clear wall space: Since you’re using a wall for exercises, you will want to ensure it’s clear. Remove leaning objects from the walls or anything that could cause slipping or tripping.
- Begin slowly: Don’t begin with what pros are doing. Instead, choose the basic exercises for your family. Wall roll-downs, wall sits, and bridges are perfect. Then, gradually move into advanced exercises.
- Keep a close eye on juniors: If your kids are joining in, always keep a very close eye on them. Some movements might need slight modification for their size, so check to ensure they’re doing them safely.
- Take breaks: Know when to take breaks to make Wall Pilates sessions more enjoyable and safer. It will prevent overexertion and could even help you avoid muscle injury.
- Listen to the body: Ask the family members to listen to their bodies carefully. Wall Pilates should be fun. If anyone feels pain or discomfort, they should stop immediately. You can then assess whether it’s a form issue or if the exercise is too advanced for their skill level.
With these safety tips, you can ensure that Wall Pilates remains safe, fun, and injury-free for every family member.
Fun Wall Pilates Exercises for the Whole Family
Now that you have the lowdown on ensuring safety when doing Wall Pilates let’s now see how you can get started.
Let’s look at some of the exercises you can consider:
1. Beginner-Friendly Exercises
When starting as a family, target the most basic and gentle exercises. This will help set the right tune for your body and prepare it for advanced exercises.
Here are some exercises for novices:
Wall Roll Down
This beginner-friendly exercise targets the spine and the abdominals and is easy to perform.
Just stand with your back straight against the wall and your legs hip-width apart. Then, inhale while tucking your chin into your chest. While keeping your feet flat on the floor, start rolling your spine down off the wall slowly. Exhale and roll back up. You can then repeat the procedure eight times.
Wall Sit
This exercise involves remaining in a seated position with the support of the wall. It helps strengthen the calves, cores, and thigh muscles.
To do it, stand a few inches from the wall with the legs being shoulder-width apart. Lean back on the wall and slowly slide down until your knees are at a 90-degree angle. Remain in that position for the longest time possible.
2. Intermediate Wall Pilates Exercises
As your family becomes comfortable with basic Wall Pilates, it’s time to take the exercises a notch higher. That’s where the mid-level Wall Pilates exercises come in.
There are several of them, but here are two of the most common ones:
Wall Leg Circles
This mid-level exercise helps improve hip mobility and strengthen the legs and core.
To do it, stand with your back straight against the wall, lift one leg to hip height, and make small circles with the leg moving from your hip joint. Repeat several times before switching the leg.
You can make this fun by turning it into a partner exercise. One member makes the circles while the other counts the times. Then, they can switch and see who carries the day.
Wall Pushups
These exercises are also easy to perform and will help improve the strength of the upper body muscles.
To perform wall push-ups, stand two feet away from the wall. Bend your torso forward, placing your hands against the wall at a shoulder height and width.
Maintaining a straight body line, bend your elbows so you come close to the wall. Then, push back to the initial position before repeating the process several times.
3. Advanced Wall Pilates
Once your family members become comfortable with the intermediate-level exercises, introduce them to more advanced Wall Pilates.
These can be a bit challenging, but they should find them easy after passing through the mid-level exercises.
Wall Plank
This exercise improves core stability and enhances shoulder strength. To perform it, stand close to a wall facing it and put your hands on it at shoulder height and width. Maintaining your contact with the wall, move your legs a few steps back to form the plank position.
The further you step, the more intensity you get in the exercise. Then, engage your core and hold, keeping your body straight. Remain in that position for about 20 seconds and repeat several times. You can then increase the amount of holding time as the exercise becomes more comfortable.
Advanced Wall Plank
To perform this exercise, get into a plank position. This time, have your hands on the floor and legs lifted a few feet, touching the wall. Then, engage your core before releasing one of the legs from the wall. Ensure that it is extended and in line with the body.
Conclusion
Incorporating exercises into your family routine doesn’t have to be complicated. With Wall Pilates, you can easily make your fitness journey successful and fun. Just ensure you perform the exercises correctly and maintain the correct body posture.
Of course, it’s also important to ensure you eat healthy, as your body needs more strength to support your exercise routine. Also, listen to body signals and stop immediately in case of pain or discomfort.
