As we age, it becomes increasingly important to maintain muscle tone, flexibility, and overall health. Known as a low-impact, yet highly effective form of exercise, Pilates is an ideal training regimen for those over 50. Wall Pilates, in particular, is great for getting in shape while minimizing the risk of injury, as it uses the support of a wall to increase stability, balance, and muscle engagement. This wall Pilates workout will strengthen your core, improve your posture, and increase overall strength and flexibility. I highly recommend this routine for clients over 50 who want to get in shape.
By focusing on controlled movements and proper form, you can effectively tone your body, improve your posture and boost your self-confidence. Listen to your body, perform each exercise mindfully and reap the benefits of becoming stronger and more flexible.
Let’s explore the best wall pilates workouts to get in shape after 50.
Wall Roll Down
Wall roll downs lengthen your spine, improve your posture and engage your core muscles – perfect for warming up and increasing flexibility in your back and hamstrings.
Stand with your back against a wall, feet hip-width apart and slightly away from the wall. Take a deep breath, then exhale and slowly lower yourself, starting from your head and working your way down to your neck, upper back and lower back. Let your arms hang loosely. Stop when your hands are as far down as you can comfortably reach. Inhale and exhale as you raise yourself back up, pressing each vertebrae against the wall, until you’re standing upright again.
Repeat 5 to 7 times.
Wall squats
Wall squats strengthen your quads, hamstrings, and glutes while also working your core, helping to build lower body strength and endurance.
Stand with your back against a wall and your feet hip-width apart, a few inches away from the wall. Bend your knees and slowly slide down the wall until your thighs are parallel to the ground. Make sure your knees don’t go past your toes. Hold the squat position for 5 to 10 seconds. Press through your heels and slide back to the starting position.
Repeat 10 to 12 times.
Wall leg lift
Wall leg lifts engage your core, hips and thighs, improve lower body stability and strength and enhance balance.
Stand sideways against a wall and place your right hand on the wall for support. Extend your left leg straight and, keeping your core engaged, raise it out to the side as high as you can. Slowly lower your foot without it touching the floor. Repeat 10 to 12 times, then switch to the other side.
Wall Panel
The wall plank is a great exercise for strengthening your core, shoulders and arms, while also promoting good posture and stability.
Stand facing a wall, about an arm’s length apart. Place your hands on the wall at shoulder height and width. Walk your feet back until your body is in a straight line from head to heels. Engage your core and maintain the plank position for 20 to 30 seconds.
Take a break and repeat 3 to 5 times.
Wall push-ups
Wall push-ups work your chest, shoulders, triceps and core muscles — a great upper body exercise that’s easier on your joints than traditional push-ups.
Stand facing a wall with your hands at shoulder height and width apart. Lean your body back slightly. Bend your elbows to lower your chest toward the wall, keeping your body in a straight line. Press back up to the starting position.
Repeat 10 to 15 times.
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Alexa Merald
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel and engages readers on engaging fitness, wellness and self-care topics. Read more about Alexa
