Ever heard of an exercise that takes about 20 minutes to complete, doesn’t hurt your pocket, and most importantly, greatly benefits your mental as well as physical wellbeing? It’s Pilates aka “28 Days Wall Pilates Challenge”, a 100 years old exercise having the power to improve your posture, core strength, flexibility, balance, coordination, respiration and flow. It was started by Joseph Pilates during World War One to help wounded get back on their feet by working on muscular conditioning, flexibility and stability. 28 Days Wall Pilates Challenge is a modern or an extended approach to classic Pilates.
This 28 Days Wall Pilates Challenge does not require a dedicated space such as gym, it can be done at home at any time, nor it requires any equipment, it can be done with your bodyweight. All you need is a wall and you are all set for Pilates.
Types of Pilates:
- Mat Pilates: As the name suggest, it utilizes a mat instead of a wall or in combination to a wall while focusing on bodyweight exercises and floor work.
- Reformer Pilates: Incorporates a specialized apparatus called a reformer, providing resistance and assistance for a wide range of exercises.
- Cadillac/Trap Table Pilates: Utilizes an elaborate apparatus equipped with springs, bars, and straps, offering versatility and support for diverse movements.
- Wall Pilates: A lesser-known variation that utilizes a wall for support and resistance, adding a new dimension to traditional Pilates exercises by leveraging the vertical plane.
How can this “28 Days Wall Pilates Challenge” help you look even more prettier?
Apart from improving strength, enhancing flexibility and building a better posture, this “28 Days Wall Pilates Challenge” can help you in the following ways:
- It can help you build CONTROL over your body and by mastering control, you can be more conscious of your body moments, leading to a safer and more effective workout.
- While we are asleep, our body goes into recovery mode and starts to REPAIR or skin and regenerate cells which leads to a brighter and healthier skin. Good thing is, Pilates has the power to fix your sleep, if done right and ultimately, a strong body and healthier skin. You can read more about sleep and how it benefits you in our previously published article “Beauty Sleep: A God Made Product For Healthier Skin”
- It can help you build a strong CORE. Exercises of this program focus on building your core first as it controls your entire body, ensures better posture and ultimately building a strong foundation.
- Yes, CONCENTRATION is important. It’s said, you are where your mind is. And Pilates encourages you to focus on every moment during your workout and build a muscle mind connection.
- Production of Collagen is also one of the benefits of this 28 Days Wall Pilates Challenge, which is responsible for elasticity and firmness your skin and more importantly, it strengthen your dermis leading to a better overall protection from the environment.
- PRECISION, of course cannot be ignored. It’s not the practice that makes you perfect, it’s the right practice that does its magic. By honing precision, you can develop a keen awareness of your body’s capabilities and limitations, reducing the risk of injury and maximizing the benefits of each exercise.
- 28 Days Wall Pilates Challenge takes into account even the most basic thing such as BREATING. Usually when we workout, most of us do not give much attention to how we breath and how much we breath during those sets however, Pilates does. Pilates emphasizes on a specific breathing pattern known as “lateral thoracic breathing.
- FLOW ensures that all your exercises are complementing one another by creating a continuous and harmonious flow of the moment, ultimately optimizing efficiency.
Wondering what a 28 days wall Pilates Programme may look like? No Worries! I’ve got you covered. Below, I’ve shared with you a complete programme which you can begin with however, as you build strength, stability, core and flexibility, you can modify it by consulting with an expert.
A Complete “28 Days Wall Pilates Challenge” Programme:
Day 1-7: Core Focus
- Principle: Centering, Control
- Exercises: Wall Roll-Up, Wall Plank, Wall Squats
- Targeted Areas: Abdominals, Obliques, Lower Back
Day 8-14: Upper Body Emphasis
- Principle: Precision, Breath
- Exercises: Wall Push-Ups, Wall Angels, Wall Arm Circles
- Targeted Areas: Chest, Shoulders, Arms
Day 15-21: Lower Body Intensity
- Principle: Flow, Concentration
- Exercises: Wall Sit, Wall Lunges, Wall Leg Lifts
- Targeted Areas: Glutes, Quadriceps, Hamstrings
Day 22-28: Total Body Integration
- Principle: Flow, Precision
- Exercises: Wall Bridge, Wall Side Plank, Wall Pilates Hundreds
- Targeted Areas: Full Body Engagement, Core Activation.
Conclusion:
Regardless which type of Pilates you choose, whatever intensity you perform this exercise, more or less, you’ll be getting about the same benefits such as strengthening core, improving flexibility, correcting posture and more importantly keeping your mind and body healthy. So, pick one of the types of Pilates and get started or simply take on this “28 Days Wall Pilates Challenge” and see the magic.
