Beginner Wall Exercises

Question 1

Wall Series:
Arm Circles

Answer 1

# of Reps: 3-6

Setup: Stand with back to wall, feet approximately 6 inches away in Pilates Stance
Lengthen your spine, lifting up and into the wall with your Powerhouse

Cues: Circle up, around and down
Keep spine pressing into the wall

Question 2

Wall Series:
Alternating Arms

Answer 2

# of Reps: 3 each arm

Setup: Stand with back to wall, feet approximately 6 inches away in Pilates Stance
Lengthen your spine, lifting up and into the wall with your Powerhouse

Cues: Bring one arm overhead
Switch, passing at shoulder height

Question 3

Wall Series:
Roll Down with Arm Circles

Answer 3

# of Reps: 3

Setup: Stand with back to wall, feet approximately 6 inches away in Pilates Stance
Lengthen your spine, lifting up and into the wall with your Powerhouse

Cues: Strong scoop
Nod chin to chest
Roll forward off of the wall, vertebrae by vertebrae, until pelvis is just slightly away from the wall
Can roll further down if hamstrings are very tight
Deepen into your Powerhouse
Circle your arms in one direction, reverse
Roll back up the wall one vertebrae at a time

Question 4

Wall Series:
Wall Slides/Squats

Answer 4

# of Reps: 3

Setup: Maintain wall connection
Lift heels, turn feet to parallel, and lower heels back down
Move feet further away from wall if needed
At lowest point of squat, your knees should be no farther forward than your toes

Cues: Scoop deeply
Slide down wall into a squat as you raise your arms to shoulder height
Hold
Deepen and slide up wall as you return your arms to your sides

Question 5

Wall Series:
One Leg Slide

Answer 5

# of Reps: 1-3

Setup: Legs together
Move feet away from wall as needed
At lowest point of squat, your knees should be no farther forward than your toes

Cues: Scoop deeply
Slide down wall into a squat as you raise your arms to shoulder height
Extend one leg
Hold
Deepen and slide up wall with leg extended as you return your arms to your sides
Switch legs