What is Wall Pilates?
The Pilates method borrows its name from its German creator Joseph Pilates at the beginning of the twentieth century. As an athlete and gymnast, Pilates has developed his practice from a personal experience as a child in poor health. He studied anatomy and different systems of self-improvement inspired by Eastern practices but also by Zen Buddhism. It was in a prison camp at the beginning of the First World War that his technique took shape by rehabilitating inmates suffering from injuries and illnesses.
Joseph Pilates built the Pilates method by combining his knowledge of Breathing, Fluidity of Movement and Concentration. These are the 3 principles on which Joseph Pilates based his muscle strengthening method. The body is fully engaged mentally, spiritually and of course… bodily. In the exercise of this practice, the respect of these principles makes it possible to achieve a depth of work that involves important elements: Breathing, centering, concentration, control, flow, precision.
From the traditional method of pilates was born a variant which is wall pilates. This technique involves using a wall as a support for muscle strengthening and improving body posture.
The “wall-mounted” variant
Wall Pilates is a creative take on traditional Pilates by taking the same muscle-building exercises to a whole new dimension with the wall as a means of support and support. By relying on the power of this surface, Wall Pilates promotes resistance unlike standard Pilates which relies on gravity and body weight.
One of the best advantages of this method is its ability to strengthen your body and improve your posture while being accessible regardless of your fitness level! But apart from this detail, Pilates on the wall has many benefits and advantages:
Wall Pilates helps promote resistance and intensity: While standard Pilates is a proven effective exercise, the addition of the wall variant makes the exercise more effective. The wall provides more resistance, which increases the intensity of classical practice. As a result, you burn more calories and gain more muscle strengthening.
Wall Pilates improves alignment and posture: During practice, the wall acts as a support for proper posture maintenance and spinal alignment. This focus on the correct positioning of the body ensures that all muscles are engaged and reduces muscle tension.
Wall Pilates Promotes Stability and Balance: While movements can sometimes be difficult with Pilates equipment or a mat during balance exercises, the wall provides support that promotes stability and balance.
Wall pilates is accessible to everyone: considered a gentle discipline, this technique is even suitable for beginners. However, it is advisable to learn wall pilates with simple exercises before increasing the intensity.
Why use an app to practice Pilates on the wall?
While wall Pilates is an accessible practice, it is also more demanding than its other variants. Hence the interest of a mobile application that can not only allow you to do regular monitoring but also to have better control of movements.
According to the principle of Wall Pilates, 4 weeks could be enough to see results. However, as with any sports exercise, it is important to ensure that the entire process is done properly to avoid injury. An app dedicated to Wall Pilates is therefore a good idea since it ensures that you correctly reproduce the exercises in a regular rhythm while keeping focus! And all this, from the comfort of your home, regardless of your level of mastery of course.
The apps offer different levels depending on the difficulty you are willing to overcome as well as the goals you want to achieve!
Criteria for choosing a free Pilates Wall Bath app
Of course, wall pilates, like any other sport, must be applied correctly if it is to be effective and avoid injuries. That’s why when choosing the application, it is advisable to first make sure that it is suitable for the application.its contents. To make sure, here are some criteria to consider:
Check to see if the sessions are conducted by qualified instructors.
A good Pilates application should preferably offer the services of a certified professional so that the program is as effective as possible. A qualified coach is better able to provide instructions that are clear enough to succeed in each of the Wall Pilates movements. The instructor is the guarantor of the smooth running of the exercises by leading you to respect the postures and therefore, to avoid back pain or other injuries.
Clear, high-quality videos to understand movements
Clear explanations from the coaches also mean good quality videos. The latter should be easy to read for users while being accompanied by clear and precise explanations in order to sculpt one’s body but above all to avoid false movements, likely to cause injuries.
Ability to get feedback on posture
One of the advantages of applying pilates to the wall is the ability to get feedback on the movement to be performed and on the posture. Interacting with the app is one of the best things a workout app can offer you.
The app should also offer a good follow-up of your progress and guarantee that you reach your goal as well as maintain a regular rhythm.
Other users’ opinions matter
Finally, one of the best reflexes to have when choosing an app is to check the reviews and star rating on the apple store or play store to estimate the quality and reliability of the app. And that’s all the more important when it comes to an app focused on sports exercises!
Five Free Wall Pilates Apps on Android and IOS
One can feel confused by the growing multiplicity of sports apps available on the play store or the app store. But don’t worry, here is a selection of the best free apps to practice wall pilates from the comfort of your home and anywhere.
Pilates at the Wall Challenge on Android
This is a 28-day program to follow to sculpt and strengthen all the muscles of the body. To get a flat stomach, tone the buttocks, the app promises a guaranteed fitness transformation.
This is an app that allows a free trial to try out new and hip workout exercises. Wall pilates adds resistance to the workout. With this application, all areas of the body are worked and muscular endurance is strengthened.
Better me on Android and Ios
It’s the app that popularized Pilates on the wall, quite simply. Founded by Tori Repa, a qualified health coach, Better Me is not only a fitness app, but also a way to benefit from real follow-up. As soon as you fill in your goals and other important information, Better Me will put together a tailor-made program for you. Afterwards, all you have to do is choose the session and the instructor.
Several features are free even though it offers a paid membership. So, you have the option to choose free and paid options according to your budget and preferences
Pilates at Home @ Pilates on Ios
To gain strength, flexibility and sveltesity, @ pilates is the app for you. Offering free trials, this app allows you to resume physical training smoothly without putting in too much effort.
Wall pilates: Fit Weight Loss on Android
Among the apps that caught our attention, Wall Pilates: Fit Weight Loss seems to have a promising concept: Enjoying the benefits of Pilates on the wall while losing weight. Following a series of quick questions, the app takes into account several parameters to concoct a complete and tailor-made training program for you. Although the app offers a paid subscription, it is possible to take advantage of a free trial to have a Concrete appreciation of the service.
Whether you practice wall Pilates on a regular basis or not, the most important thing is that you can feel good about yourself. Now it’s your turn!
Tips for Maximizing the Effectiveness of Wall Pilates with an App
Create a dedicated space
As with any good exercise, you need to have enough space to move your body. Get rid of anything that might get in the way of your Pilates on the wall. And of course, the only “tool” you really need is a solid wall or any flat surface that lends itself to discipline. Another detail and not the least, also make sure of the quality of the floor whether you use a carpet or not.
Focus on consistency
Practicing Pilates on the wall effectively is good, doing it regularly is better! Because each of us leads a different rhythm of life, it is advisable to set a schedule of your sessions to ensure consistency of training. And that’s a good thing, apps are a good way to help you achieve your goals while encouraging you to maintain that consistency.
Combine with other forms of Pilates or exercises:
In addition to Wall Pilates, the apps obviously offer other variations of the muscle-strengthening exercise. Take the opportunity to add them to your sports routine to bring variety and break the monotony that can be caused by a single exercise. In addition, it will help you engage other muscle groups.
Precautions to take when practicing Pilates on the wall
The Importance of Warming Up
Warming up is an important part of any sports workout. And yet, while this step is obvious to some, it is not obvious to others. Just keep in mind that warming up not only activates blood circulation and prepares muscles for exercise, but it also helps prevent injuries. So do simple cardio exercises or stretches for a few minutes. A duration of 5 to 10 minutes should suffice.
Listen to your body
One last important detail is that you should not hesitate to stop along the way if a position or movement causes pain! But it is still necessary to distinguish between pain and a feeling of stretching, which remains completely normal.
When you perform Pilates movements on the wall, you are supposed to feel a stretching sensation in your muscle. By performing the stretching movements, you shouldn’t feel joint pain, says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School.
Is Wall Pilates more effective than traditional Pilates?
Wall Pilates should be seen as a discipline that helps to improve the effect of standard Pilates. In addition to the fact that Pilates on the wall offers to strengthen muscles while improving posture, the contribution of the wall allows Pilates to be accessible to a wider audience, including the elderly and those with reduced mobility.
How to do Wall Pilates?
What is the best pilates app?
To give you an idea, the BetterMe app has over 100 million users right now, which is an indicator that can say a lot about the quality of the app. Quite simply, it’s a program of choice for anyone who wants to get back in shape without leaving home.
Does Wall Pilates help you lose weight?
In addition to toning muscles and improving your flexibility and posture, wall Pilates can also help you achieve a weight loss goal. The good news is that all of this is possible as long as you are regular in the practice of this technique.