Wall Pilates — everything you need to know about the fitness trend

fitness

by Adriana Diaz

Spread it out against the wall.

Avid exercisers are ringing in the new year with yet another hot fitness trend. It’s called Wall Pilates. This is an easy, fun and quick way to get in shape without leaving the house.

Anyone can do it, which is why everyone can do it, or at least it seems that way. #WallPilates has racked up 12 million views on his TikTok as people ditch strenuous workouts and expensive classes for lazy girl workouts that have become increasingly popular.

“It’s all about getting back to basics,” Wes Santos, founder of boutique group PT gym Instate Fitness, told The Standard.

What is Wall Pilates? That’s exactly right. Pilates is performed against a wall instead of the foot bar used in traditional classes.

Pilates was invented a century ago by physical trainer Joseph Pilates and has since become a widely popular method of full-body exercise, offering a calming, low-impact workout with a particular focus on improving strength and flexibility. It is gaining popularity among women who like it. Research has shown that mental stress is a factor.

“Wall Pilates is great for beginners because the wall provides stability and allows you to feel more confident in your movements while being more supported than using just your own body weight,” Pure Gym physical therapist Makallum Ribock told reporters. Ta.

According to Medicine Net, Pilates was originally used as a rehabilitation tool by soldiers and dancers returning from war to tone their bodies and heal pain. It continues to be a popular method for physical rehabilitation.

Isometric training is a low-impact training method that allows you to build strength without putting stress on your joints.

“In Pilates, the only resistance that actually exists is gravity. Using a wall for static resistance can actually create force,” says the director of the Center for Sports Performance at New York University Langone Health. Heather A. Milton, exercise physiologist supervisor, told Today.com.

Practicing using a wall allows exercisers to stabilize themselves, achieve proper form and alignment, and focus on working the right muscles. It also provides additional resistance to help you build muscle strength more effectively.

“Wall Pilates is great for improving stability, balance, strength, and control,” Carrie Jardine, Pilates instructor and founder of Sweaty Studio, told Today.com. “Unlike traditional Pilates, your feet are elevated most of the time during your workout, which increases circulation, improves digestion and sleep, and may reduce muscle cramps.”

Millions of videos guiding people through popular workouts using only a wall also helped start the fitness trend, making it more accessible for even those who are scared to start in public.

However, there are some disadvantages to practicing alone.

“A limitation of wall Pilates, like other Pilates exercises done alone at home, is that you don’t get feedback or correction from a teacher,” Colin Nolan, founder of Power Pilates, told Women’s Health.

“To get the most benefit, it’s important to work with correct alignment, move accurately, breathe correctly, and engage the right muscles. If you’re a beginner, you may need a little more support.” Nolan says.

She warned that practicing with incorrect alignment and not engaging your core “could do more harm than good,” but noted that it was unlikely to do any harm.

Wall Pilates won’t be the only trend to rise to the top in 2024. Look out for a dramatic increase in his butt lift workouts for men this year as well.