Are you looking for a quick and easy way to get fit in the comfort of your own home? Check out this free 21-day Pilates wall workout free and see for yourself!
In this blog post, I will show you how to do a 21-day Pilates wall workout free that will challenge your whole body and help you achieve your fitness goals.
This workout suits beginners and advanced practitioners alike, and you can do it anytime and anywhere. All you need is a wall, a mat, and some motivation!
Table of Contents
What is Pilates?
Pilates is an excellent form of exercise that can help you improve your posture, flexibility, strength, and balance.
It can also reduce stress, boost mood, and enhance overall well-being. But what if you can’t access a Pilates studio or equipment?
Don’t worry; you can still enjoy the benefits of Pilates at home with just a wall!
What is Pilates, and why do you need it?
- Pilates is a high-intensity, low-impact workout that helps you get in shape.
- It can help you strengthen your abs, improve your flexibility, build strength, and improve your balance.
- Pilates can also help you reduce stress and improve your mental health and overall well-being.
Benefits of using a wall for pilates
If you want to make your pilates more challenging and practical, a wall might be the way.
Not only will it give you some extra resistance and stability, but it’ll also help you stay in the proper alignment and form.
That way, you can avoid any injuries and get the most out of your workout.
21-Day Pilates Wall Workout Free
The 21-day Pilates wall workout is a series of 10 moves focusing on different muscle groups and body parts.
You’ll do each move for 30 seconds, then take a 10-second break. Then, you’ll do the whole circuit thrice for 20 minutes. You’ll do this for 21 days straight and see excellent results in your body and performance.
Here are the exercises that you will do in the 21-day pilates wall workout free:
Wall squat
- Stand with your back against the wall and your feet hip-width apart.
- Slide down the wall until your thighs parallel the floor and your knees are over your ankles.
- Keep your core engaged and your back flat against the wall.
- Hold this position for 30 seconds.
Wall push-up
- Do a plank-like push-up with your hands against the wall.
- Your arms should be straight, and your body should be plank-like.
- Your elbows should be bent, and your chest should come down towards the wall.
- Keep your body straight and push yourself back to where you started.
- Do this for 30 seconds.
Wall bridge
- Lie on the mat with your feet flat on the wall and your knees bent at a 90-degree angle.
- Lift your hips off the mat and squeeze your glutes.
- Hold this position for 30 seconds.
Wall leg lift
- Lie on your side on the mat with your bottom leg bent and your top leg straight.
- Place your top foot on the wall and lift it as high as possible without moving your hips.
- Lower it back to the starting position.
- Repeat for 30 seconds on each side.
Wall plank
- Turn around and face the wall.
- Put your forearms up against the wall, shoulder to shoulder, and step back until you’re in plank position.
- Your elbows should be tucked under your shoulders, and your feet should be hip to hip.
- Make sure your core is strong, and your body is straight.
- Stick to this for 30 seconds.
Wall mountain climber
- Position yourself against the wall and touch it just above your shoulders.
- Step back until your arms are straight and your whole body is straight.
- Move one knee in front of you towards your chest and then quickly switch legs.
- Do this for 30 seconds.
Wall side plank
- Stand sideways to the wall and place one forearm on the wall perpendicular to your body.
- Step out until your body is in a side plank position, with your elbow under your shoulder and your feet stacked on each other.
- Lift your hips off the mat and reach your top arm towards the ceiling.
- Hold this position for 30 seconds on each side.
Wall scissors
- Put your mat on the ground and lay on your back with both feet against the wall.
- Put one foot as far away from the mat as you can without having to lift your lower back, then quickly switch legs.
- Do this for 30 seconds.
Wall roll-up
- Roll up on your mat with both feet facing the wall.
- Place your hands on the ceiling and slowly roll down until flat on your mat.
- Roll back up until you are upright, and reach for your toes.
- Do this for 30 seconds.
Wall stretch
- Stand facing the wall and place one foot on the wall behind you, keeping both legs straight.
- Lean forward slightly until you feel a stretch in your calf muscle.
- Hold this position for 15 seconds, then switch legs.
Frequently Asked Questions
How Often Should I Do the 21-Day Pilates Wall Workout For Free?
The 21-day Pilates wall workout for free should be done every day for the first 21 days. It will help you form a habit and get the most out of the workout. If you feel tired or sore after the workout, you can rest or do light stretching.
How to Change the 21-Day Pilates Wall Workout for Free to My Level?
The 21-day Pilates wall workout for free can be changed to your level by changing the intensity, length, or number of reps of each rep. For instance, you can change the intensity by doing fewer reps or taking longer rests, or you can make the workout more challenging by doing more reps or taking shorter rests.
What equipment do I need for the 21-day pilates wall workout free?
If you want a free 21-day Pilates wall workout, you only need a primary wall, mat, and some motivation. No need to break out any fancy or pricey equipment!
Takeaway Message
Overall, I hope you enjoyed this 21-day Pilates wall workout free. You should be proud that you stuck to this challenge and improved your fitness level. Your body shape will look more toned, your posture will improve, and you will see a decrease in body fat.
If you liked this Pilates workout, you can keep doing it as a part of your routine or try different variations to keep it fun.
For more pilates tips & exercises, check out my other blogs. I hope you enjoyed this blog post. Please leave me a comment if you have any questions.
