Pilates Workouts: Building Muscular Endurance and Strength
Pilates workouts are an effective method to enhance muscular endurance and strength. While there are numerous exercises that can be performed with minimal floor space, more advanced moves often require expensive equipment and studio memberships. However, a popular fitness trend called Wall Pilates allows individuals to intensify their Pilates routine without incurring any costs, as it only requires a bare wall and a yoga mat for support.
Wall Pilates: A Cost-Effective Alternative
I recently discovered Wall Pilates and was amazed by its challenging nature. After finding a 19-minute workout from influencer Jenna Collins, I decided to give Wall Pilates another try. Collins’ routine is quick and easy to follow, though it may not be suitable for beginners. If you have no prior experience with standard Pilates, it is recommended to start with basic Pilates exercises instead.
Jenna Collins’ 20-minute Wall Pilates Workout
To perform this Wall Pilates workout, you will need a 3-foot-tall section of bare wall and a yoga mat. The program consists of 21 exercises, each performed for 40 seconds, with a 15-second break between each movement. The workout lasts for the full 19 minutes, with no built-in breaks or instructor banter, except for one advanced move. Modifications are not offered for most exercises.
The Challenging Nature of Wall Pilates
I was curious to see if this version of Wall Pilates would be as demanding as my initial experiences. After completing Jenna Collins’ workout, I found that my glutes were completely fatigued, with eight consecutive glute exercises leaving little time for recovery. This is something to keep in mind for beginners or those new to exercising, as they may need to take a mid-workout reprieve by bringing their feet to the floor.
Pain in the Neck and Lower Back
Pilates exercises that involve lifting the head and shoulders off the ground can cause neck muscles to tense up, so I always modify them by placing my hands behind my head for support. Collins doesn’t include many of these exercises, but I still experienced neck pain with a few movements in this workout. Additionally, I had lower back pain with the final exercise, a push-up variation with the shins braced against the wall. However, I was able to adjust my position to alleviate the pain and complete the exercise comfortably.
Post-Workout Soreness
After completing the workout, I experienced delayed-onset muscle soreness (DOMS) in my abs, which surprised me as I didn’t find the core exercises to be especially strenuous. DOMS isn’t inherently harmful, but it’s something to keep in mind, especially if you have any physical activities planned in the days following.
Not a Beginner Workout
Although the first few minutes of this Wall Pilates workout are relatively doable for any fitness level, the difficulty increases as the workout progresses. Some of the exercises, especially towards the middle and end of the class, were quite challenging. Collins doesn’t provide verbal cues during the workout, which can be important for beginners learning the correct form. Therefore, it is not recommended as an introduction to Pilates; instead, start with a beginner-focused Pilates program and come back to it once you’ve gained some experience.
