Wall Pilates - Exercises with Karin Lundström

Wall Pilates is a type of Pilates training where you use a wall as support to perform various exercises using your body weight.

You can utilize the wall to assist with balance, stabilization, and provide resistance to increase the intensity of certain movements.

This form of Pilates helps improve body control and flexibility, as well as increase strength. Wall Pilates can also reduce the risk of injuries by offering additional stability and support.

• Wall Roll Down:

  - Stand with your back against the wall, feet hip-width apart and a few centimeters from the wall.

  - Start by inhaling, then exhale while slowly articulating the spine down towards the floor, allowing the chin to fall towards the chest.

  - Use the wall for support as you roll down one vertebra at a time.

  - Inhale at the bottom, then exhale to roll back up to standing.

  
  

• Wall Squats:

  - Stand with your back against the wall and feet hip-width apart.

  - Slide down into a squat position, keeping your back against the wall and knees aligned over the ankles.

  - Hold the squat position for a few seconds, then slowly rise back up.

  
  

• Wall Bridge:

  - Lie on your back with your feet flat against the wall and knees bent.

  - Press your feet into the wall as you lift your hips towards the ceiling, creating a bridge position.

  - Hold for a few seconds, then lower your hips back to the floor with control.

  
  

• Wall push ups:

  - Stand facing the wall with your arms extended in front of you at shoulder height, palms flat against the wall.

  - Lower your chest towards the wall by bending your elbows, then push back to the starting position.

  
  

• Wall plank:

  - Start in a plank position with hands on the floor shoulder-width apart and feet against the wall, toes pointing towards the ceiling.

  - Keep your body in a straight line from head to heels, engage your core, and press into the wall with your feet.

These exercises target different muscle groups and can be modified to suit your level. Always remember to maintain proper form and technique during exercises to prevent injuries.