FULL BODY WALL PILATES WORKOUT FOR BEGINNERS | 10 MIN | NO EQUIPMENT
- Stand with your back against the wall and your feet hip-width apart. Bend your knees and lower your body into a squat, keeping your back straight and your core engaged. Hold for 10 seconds, then repeat 10 times.
- Stand with your back against the wall and your feet shoulder-width apart. Raise your arms overhead and press your palms against the wall. Hold for 10 seconds, then slowly lower your arms back down. Repeat 10 times.
- Stand with your back against the wall and your feet hip-width apart. Step your right foot forward and bend both knees into a lunge. Keep your back straight and your core engaged. Hold for 10 seconds, then repeat on the other side.
Workout:
- Wall push-ups: Stand with your back against the wall and your feet shoulder-width apart. Walk your feet forward until your body is in a straight line from your head to your heels. Place your hands on the wall at shoulder height, shoulder-width apart. Lean forward until your body forms a right angle at the elbows. Lower your body until your chest touches the wall, then push back up to the starting position. Repeat 10-15 times.
- Wall sit: Stand with your back against the wall and your feet shoulder-width apart. Slide your body down the wall until your thighs are parallel to the ground and your knees are bent at a 90-degree angle. Keep your back straight and your core engaged. Hold for 15-30 seconds, then slowly slide back up to the starting position. Repeat 3-5 times.
- Leg raises: Lie on your back with your feet against the wall and your knees bent at a 90-degree angle. Keep your lower back pressed into the mat and your core engaged. Slowly straighten one leg until it is parallel to the wall, then slowly lower it back down. Repeat 10-15 times on each side.
- Criss-cross: Lie on your back with your feet against the wall and your knees bent at a 90-degree angle. Place your hands behind your head and engage your core. Bring your right elbow towards your left knee, then slowly lower it back down. Repeat on the other side, alternating sides for 10-15 repetitions on each side.
- Bridge: Lie on your back with your feet against the wall and your knees bent at a 90-degree angle. Place your arms at your sides with your palms down. Engage your core and lift your hips off the mat until your body forms a straight line from your shoulders to your knees. Hold for 15-30 seconds, then slowly lower your hips back down. Repeat 3-5 times.
Cool-down:
- Stand with your back against the wall and your feet shoulder-width apart. Bend your knees and slowly lower your body into a squat, keeping your back straight and your core engaged. Hold for 10 seconds, then slowly stand back up. Repeat 10 times.
- Reach your arms overhead and press your palms against the wall. Hold for 10 seconds, then slowly lower your arms back down. Repeat 10 times.
This workout can be modified as needed. For example, if you have any injuries or pain, you can skip the exercises that cause you discomfort. You can also adjust the number of repetitions and sets that you do, depending on your fitness level.
Be sure to listen to your body and rest when you need to. And most importantly, have fun!