You’ve seen the trending videos and programmes on social media and now we bring you our very own Medshield Movement Wall Pilates Workout! These workouts are designed to be done in the comfort of your home and really focus on improving your core strength.
All you need is 30 minutes and a comfy area in your lounge or bedroom where you have access to a wall and space to move. If the floor is not carpeted, you will need a mat for comfort.
Remember to focus on your form to prevent injuries and maximise the benefits (and burn!) by moving slowly with intention. If any exercise feels too challenging bor causes any pain, either stop or modify what you’re doing.
Warm-Up:
- Wall Roll Downs:
Stand with your back against the wall, feet hip-width apart. Slowly roll down vertebrae by vertebrae, reaching for your toes. Roll back up, pressing each part of your spine against the wall.
Repeat this movement for 1-3 minutes. - Wall Arm Circles:
Stand with your back against the wall and your arms extended to the sides.
Slowly make small forward-motion circles for 30 seconds, then reverse for another 30 seconds.
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Workout:
- Wall Plank
Place your hands on the wall at shoulder height, walk your feet back until your body forms a straight line from head to heels.
Hold for 1 minute, focusing on engaging your core. Repeat 3 times. - Wall Leg Raises
Lie on your back with your legs extended up the wall. Slowly lower your right leg out to the side in an arc, keeping your heel in contact with the wall. Keep your left leg extended straight up the wall. Lower your right leg as far as you can while maintaining control and without lifting your lower back off the floor. Repeat 10 times on each side. - Wall Squats:
Stand with your back against the wall and your feet slightly forward. Slide down into a squat position, keeping your knees at a 90-degree angle. Hold for 30 seconds, then return to the starting position. Repeat 5 times. - Wall Bridges:
Lie on your back with your feet pressed against the wall, knees bent at 90 degrees. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower down slowly and repeat for 15 reps. Do 3 sets with a short break in between, as needed.
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Cool Down:
- Wall Hamstring Stretch:
This movement is sometimes easier to do against a couch so that your one leg can remain on the ground extended out in front of you. Lie on your back with your bum as close to the wall as possible. Extend one leg up the wall, keeping it straight. Bend the other leg and place your foot flat on the floor, keeping the knee bent (this will relieve some of the tension in your hamstring and lower back) or extend your other leg on the floor. Hold for 30 seconds and then switch legs slowly. - Wall Chest Opener:
Stand facing a wall with your feet shoulder-width apart and arms relaxed at your sides. Extend your right arm straight out in front of you at shoulder height, with your palm flat against the wall. Your arm should form a straight line from your shoulder to your hand, parallel to the floor. Gently press your palm into the wall and rotate your body away from the wall to the left (if your right arm is extended).Keep your left shoulder relaxed as you rotate, feeling the stretch across your chest and the front of your shoulder. Hold this position for 30 seconds and then repeat on the other side.