Wall Pilates: which sport practice is going viral

Wall Pilates: which sport practice is going viral


Understand the main benefits that physical exercise brings and see how to perform the movements correctly




If you have TikTok and do any type of physical activity, you’ve probably heard of wall pilates. The most popular video, showing the exercise in practice, has reached 3.9 million views.

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Outside of TikTok, you can watch several videos with exercise instructions and tips on YouTube.

But how does the practice work? It’s safe? According to Fernanda Morais, pilates teacher at Fisioday Pilates and Health, this is the case. However, like any exercise, it requires attention and care when performed.

“When performing exercises, you should perform them slowly, focusing on movement and breathing. If you feel pain other than the exercise, you should stop. If you have any pathology, it is important to perform this type or any exercise under the supervision of a physiotherapist or physical educator “, explains Fernanda.

Pilates on the wall is recommended for people who have good body awareness and already know a little about the method. This physical activity brings numerous benefits, including: improvement of stretching, mobility, strength, reduction of pain, etc.

Fernanda explains: «Pilates on the wall can be performed every day, depending on one’s physical form. The activity can be carried out for 30 to 50 minutes a day, using only the wall or adding accessories such as a ball, dumbbells and elastic band. “

List of exercises

  • Seated stretch: With your back against the wall, arms extended towards the ceiling, raise your arms as if something is pulling you upward. Concentrate on your breathing;
  • Lateral torso stretch: sitting with your back against the wall and your legs open, place one hand on your leg and the other on the wall. It descends along the trunk laterally without letting go;
  • Lower limb stretches: sitting with your back against the wall and your arms stretched forward at shoulder height, bring your hands to your feet, rotating your torso forward;
  • Shoulder mobilization: Sitting with your back against the wall, place your arms at shoulder height with your elbow bent. He then stretches his arms towards the ceiling without moving away from the wall;
  • Bridge: with your foot resting on the wall, raise your hips;
  • Arm flexion: standing with your hands resting on the wall and your body resting on your toes, bend your elbows, lowering your body straight;
  • Standing board: Standing with your hands resting on the wall and your body resting on your toes, pull your knee towards your belly, lifting your foot off the floor.

Source: Terra

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