I have been trying to go to the gym since January 1st and it has never worked out, maybe because my schedule might be too packed to find time for the gym or maybe that is an excuse I have been giving myself.
Regardless, I did try to start exercising. Started with some morning jogs— which I have yet to be consistent about, and I have also tried to do simple exercises that I can do at home.
It all started when I saw some videos on Instagram about pilates, a form of exercise that consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing.
At first, I ignored them thinking it was yet another way for me to download useless apps that would never really help me and that would only ask for me to pay a monthly subscription. But I saw the videos every time I went on Instagram— Which is a lot.
I decided to just google what pilates are and simple exercises I can do from time to time since I do not have the sudden end-of-year urge to flip my life around and go to the gym.
Let me tell you about the 4 wall pilates exercises that will set your core on fire and make those muscles scream (in a good way, of course).
- Wall Bridge
What? In short, similar to a glute bridge, but against a wall.
Why? This exercise strengthens and tones the glutes, hamstrings and core muscles. It also improves hip mobility and stability.
Here’s the tea:
Lie down, facing the wall, feet on it and arms up. Crunch up slowly, using your core (not momentum) to reach that sitting position. No cheating! Gently roll back, and as you land, push into a full bridge. Booty to the sky! Repeat 10 times for the full experience.
- One-Legged Bridge & Dance
Trust me, it’s not as complicated as it sounds:
Begin like the previous move, but raise one leg up. With the other foot, push into a bridge, hips squared. Now, dance that raised leg to the side, keeping everything tight and right. Return and lower. 10 times, then switch. Challenge accepted?
- Wall Squat Meets Ballet
What? As the name suggests, a squat practiced with your back against a wall.
Why? This exercise aims to tone and strengthen the quadriceps, hamstrings, glutes, and calf muscles, improving lower body stability and balance.
Every squat’s dream:
Stand and pretend you’re sitting on an invisible chair against the wall. Easy, right? Arms forward, zombie-style, and hold that squat. Time for some ballet: lift those heels, feeling like a pro dancer. 10 calf raises later, and you’ve nailed it!
- Tricep Tease with a Leggy Twist
Last one, make it count:
Stand side-on, reaching one arm to the wall. Lean in, go for that angled plank position. Bend the elbow, bringing you closer to the wall. Feel those triceps? Push back, then lift the outer leg side-to-side. Feel like a swan yet? 10 reps, then swap sides. And…scene!
You can also watch some videos on Youtube to help you visualize better.
