By revising a popular muscle building method, you improve your strength and balance.
The principle
Very popular across the Atlantic, this activity is starting to gain momentum on our YouTube channels. In fact, it’s about video training to practice a form of Pilates that is adapted to everyone and in all circumstances. For this, the exercises do not require any support, the wall is enough. He will never leave you.
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Assets:
We do our session anywhere and anytime. At home, in a hotel room, in the office… It doesn’t matter where, as long as it has a flat surface. Its flat side allows you to either slide your back for support to perform certain exercises, or place your feet against the wall and force them up, for movements that cannot be achieved without devices.
How to practice? Tips from Coach Monam
Relax your shoulders. leaning against the wall, feet hip-width apart, arms along the body, we step forward with the legs, keeping the back well glued (including the sacrum and waist). Then we slowly make circles with our hands far in front, without removing our back. Five one way, then five the other. Only the hands move to stretch the back muscles and soften the shoulders.
Stretch the spine. the same position as in the previous exercise, arms stretched along the body. We wrap the head and remove the vertebrae one by one from the wall up to the waist. The trick is to push your lower back into the wall with your abs engaged. Spread your arms out in front of you and do the movement slowly. Then we climb back up, relaxing the spines one by one, to face the wall as at the beginning. We start with five times.
Work on glutes and thighs. With your back to the wall, you slide along it to bend your knees (as if you were going to sit) and raise your arms vertically. Then we climb back up, lowering our hands and keeping our back firmly against the wall. To achieve this, you need to squeeze your legs. Another tip: respect your joints. If they hurt, don’t go any lower. Do the exercise five times.
Channels to follow
Monam Pilates, Pilates on the wall, Full Body Pilates on the wall, Pilates. against the wall… These YouTube channels are updated regularly. The trainers explain the exercises in detail and give specific instructions. Simple and practical for long sessions.
Source: Le Figaro
