wall pilates

Lately there is a lot of talk about wall pilates. In the heat of this hundred-year-old sports method, variants have been appearing, among which the one that uses this constructive surface is having great success. This is also due to its simplicity since it does not require accessories or machines.

However, some Hollywood stars. The same as happens when they promote a type of fashion or diet, Characters like Jennifer Aniston o Miley Cyrus have helped make wall pilates fashionable. In any case, since it is a healthy sports practice, we are going to explain to you what it consists of.

A bit of pilates history

But, before talking about the variant at hand, we must talk about Pilates in general, since it forms its base. It is curious that it was already created at the beginning of the XNUMXth century, since it did not achieve true worldwide fame until recently. Specifically, its creator was the German Joseph Hubertus Pilates, who had been a sickly child.

For that reason, he trained in disciplines such as traumatology, gymnastics and even yoga. With this, she intended strengthen your body through physical exercise. Another curiosity that you may not know is that, in principle, he baptized his method with the name of contrology. Thus, he made reference to the fact that his system involved mind and body as a whole, although with a predominance of the first.

Little by little, he developed a whole training methodology that seeks to give firmness and stability to the spine through the development of internal muscles. However, as we told you, this discipline seeks the balance between physical and mental as a whole that makes up the human body. Due to its origin and its characteristics, Pilates is very effective in muscle and bone rehabilitation therapies. But it is also very useful as a simple exercise.

Pilates principles

Accordingly, this system is based on a series of principles. They stand out among them concentration, breathing and control. Actually, all of them are common to almost all types of physical exercise, just like the precision when making the movements. However, it brings a new concept.

We talk to you about energy center. According to Pilates, this is in the lower back and abdominal area and its strengthening is the great key to its method. Specifically, we activate it by hollowing out the transversus abdominis muscle. All your exercises begin with and involve that area. In turn, this allows our body to move in a balanced way avoiding harmful movements. As an anecdote, we will tell you that, for his theory, the German was inspired by the idea of dantian or "cinnabar field" that was already cited in traditional Chinese medicine. It is the same that is applied in disciplines such as the tai chi.

On the other hand, regardless of the variant you choose, you should know that Pilates sessions last approximately forty-five minutes. During this period, slow, patterned body movements accompanied by deep breaths.

types of pilates

Very soon we are going to talk to you specifically about wall pilates, but first we must talk about other modalities of this method that can also fit you well. Mainly there are two: the one practiced on the ground and the one done with machines.

The first is the original and is also called mat pilates to be done on her. It uses its own body weight and the force of gravity for its movements. He does not use machines, but he can use some device such as the hoop or the swiss ball. The latter is a ball of approximately one meter in diameter on which you must place yourself or lean on for the exercises. Regarding the ring or magic circle, it has two handles and adds resistance when making the movements.

In turn, the pilates with machines use the trapeze or cadillac, which allows you to hang yourself in different positions; he reforms, a kind of bed that slides; the chair, which has pedals with springs, or the barrel, which is used to stretch the spine (sometimes, the ball is also used). With all these tools, the aim is for the exercises to be more intense. Even more recently, a variety of pilates in the water.

How do you do wall pilates?

The main difference of wall pilates with respect to other modalities of this discipline is that it uses, precisely, that constructive surface to create resistance in the exercises. Therefore, it adds the advantage that you will not need equipment to practice it.

Routines usually consist of a warm-up and several movement sessions. Among these, stand out the partial lunge, the standing knee raise, the raise and the circles of the arms, the chest openings and the squats. But also the seated spinal twist, the butterfly stretch or the forward bends. Logically, all of them are made with the help of the wall.

We do not have space in this article to explain all these exercises in detail. But we are going to talk to you about the benefits of wall pilates.

Benefits of wall pilates

The first thing we should tell you is that this modality of Pilates gives you all the advantages of the traditional. But, in addition, it is better if you are starting in this discipline, since you can perform the exercises more easily and with greater security, having support from the wall. Another great virtue of this form of Pilates is that it is a low impact training. For example, running causes certain joints to be loaded. However, the method at hand is gentle and does not have that effect. Therefore, it is ideal for people with muscle or bone problems.

Also, wall pilates strengthens the spine in particular and the bone structure of the back in general. Nowadays, we spend a lot of time sitting and this causes contractions and back pain. But, thanks to this method, you can improve those ailments. Even benefits endurance, muscle strength and flexibility. This will allow you to appreciate improvement when, for example, climbing stairs or carrying the purchase. That is, you will feel better to do your daily life.

In conclusion, the wall pilates It is a novel modality of the famous discipline invented by the German Joseph Pilates at the beginning of the XNUMXth century. As you have seen, it is a physical exercise soft, suitable for all people and good for strengthening your muscles and bones. Go ahead and try it.