The Reformer, Wunda Chair, and Cadillac are staple pieces of Pilates equipment that you will find in any studio to improve core strength and flexibility. Before you brush aside the most popular low-intensity exercise that connects the mind and body together, you might be surprised that you don’t need to be able to afford the fancy studio classes, or invest in ankle weights and balls, for the best at home Pilates workout because… Enter the new version of the low-impact workout you don’t want to pass on: Wall Pilates.
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As a certified Pilates instructor, I am often asked what are the best Pilates exercises for pelvic floor strengthening that can specifically help with incontinence, so I created this Wall Pilates without equipment workout for you to add to your at home fitness routine.
If you have done any form of Pilates, you know there is generally some workout equipment involved in your session. Like Studio Pilates Equipment (mentioned above), but more popular and affordable is At Home Pilates Equipment, such as: balls, bands, and ankle weights. Well, just replace any equipment with a wall and there you have it! You’re a Wall Pilates Queen with NO equipment!
Wall Pilates is basically a variation of Mat or Reformer Pilates using the wall to press into while executing well known beginner Pilates exercises like: The Hundred, bridges, and planks. The wall can create resistance for building strength, while also helping to increase flexibility. Wall Pilates for beginners is a perfect place to start because the wall also provides balance and trains the stabilizing muscles in your body starting with your core.
This workout is a part of the Free 7-Day Wall Pilates Challenge — Start the challenge today! Download your Free Pilates Workout Calendar PDF with direct links to each of the at home Wall Pilates workouts
When thinking about core exercise, the pelvic floor is the foundation, or base of muscles, of which your core starts and strength comes from. Pelvic floor muscles are found inside the pelvis and, according to Pelvic Floor First, “stretch like a hammock from the pubic bone (at the front) to the coccyx or tail-bone (at the back) and from side to side.” They help support your internal organs like the large intestine, bladder, and a woman’s uterus, and they help you perform bodily functions with ease and protection like going to the bathroom, having sex, sneezing and coughing. And don’t forget, men have pelvic floor muscles, too! It is so important to keep these muscles healthy and strong.
Pelvic floor muscles are responsible for everything from core stabilization, urinary incontinence and improved sex. When it comes to Pilates for pelvic floor strengthening, it is more than just doing kegels. Stated by Verywell Fit, kegels are an isolation exercise that help you tune into your pelvic floor. However, kegels don’t help you to experience your pelvic floor muscles working while you perform everyday life movements like squatting and lunging. Pilates pelvic floor exercises don’t isolate, but instead help you feel and strengthen your total core, each piece, as a harmonious working whole: The Pilates Powerhouse.
Like any muscle, it takes time and consistency for it to repair itself. With closely following a proper pelvic floor exercise routine, Lake City PT reports that you can begin to notice an improvement of pelvic floor strength within 4 to 6 weeks. And, of course, the longer you work on strengthening your pelvic floor, you will see further strengthening and less symptoms.
Integrating the use of the wall in Pilates will help provide support and stability for your core. It will also help strengthen your pelvic floor muscles while also toning your thighs, abs, and glutes at the same time. It’s a win-win. You’ll be able to better ease your body into some of the more challenging positions because it provides support and security like that of a Pilates reformer.
According to Better Health Channel, “Pelvic floor exercises are designed to improve your muscle tone. In addition they improve your brain connection to these muscles. Doing these exercises may prevent the need for corrective surgery.”
When done correctly, Wall Pilates is extremely effective for building the foundation pelvic floor muscles for a strong core, as well as aiding in releasing them. Not only is learning how to strengthen and tighten the muscles of the pelvic floor important, but so is the act of relaxing them. Medline Plus states that it is incredibly important to learn how to keep the abdominals, buttocks (the anal, sphincter muscle should contract) and thighs relaxed. If we continue to over strengthen and over tighten the pelvic floor muscles that can also lead to discomfort and can sometimes be confused for weakness.
Pilates is the ultimate answer when it comes to pelvic floor strengthening and releasing. The exercise system itself, as well as its principles such as breathing, centering and concentration, help you gain control of the base of your core.
Give your pelvic floor some TLC with this beginner Wall Pilates workout that also focuses on strengthening the glutes, core and legs. Not only will this workout leave you feeling energized, but better able to walk through life without worrying about pelvic floor pain or symptoms such as leaking.
All you will need for this workout is yourself, an exercise mat, and a wall! Let’s get started!
Targets: Lower abs and creates pelvic mobility.
Targets: External hip rotators, teaching you to both relax and engage pelvic floor muscles.
* Modification: Move one knee at a time independently.
Targets: Top of thighs, glutes and inner thighs.
Targets: Glutes, core and top of thighs.
Targets: Core, hamstrings, glutes and shoulders.
* Modification: Keep hand on floor.
Targets: Top of thighs, external rotators, glutes and core.
* Modification: Hold the plié squat halfway for 15-30 seconds.
This workout is a part of the Free 7-Day Wall Pilates Challenge — Start the challenge today! Download your Free Pilates Workout Calendar PDF with direct links to each of the at home Wall Pilates workouts
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
