The principle
Very popular across the Atlantic, this activity is starting to gain momentum on our YouTube channels.
In reality, it's about being coached on video to practice a form of Pilates that has been adapted to everyone and in all circumstances.
For this, the exercises do not require any accessories, a wall is enough.
He will never let you down!
To discover
Watch the Business Masterclass “Investing can be learned” in replay
In video, How to choose the right sports bra?
Assets
We do our session anywhere and at any time.
At home, in a hotel room, in the office… It doesn't matter where, as long as it has a flat surface.
Its smooth side allows either to slide the back straight in support to perform certain exercises, or to put the feet on the wall and make them climb, for movements impossible to achieve without devices.
Read alsoSix soft sports that refine the body as much as the others
How to practice?
Advice from coach Monam
Relax the shoulders: leaning against the wall, feet the width of the pelvis, arms along the body, we advance the legs of a step by keeping the back well glued (sacrum and lumbar included).
Then, we stretch the arms far in front, without taking off the back, and we make circles slowly.
Five one way, then five the other.
It is only the arms that move to stretch the muscles of the back and soften the shoulders.
Stretch the spine: same position as for the previous exercise with the arms stretched along the body.
We wrap the head and take off the vertebrae from the wall one by one up to the waist.
The trick is to push the lower back up the wall with the abs contracted.
Release your arms well in front of you and perform the movement slowly.
Then, we go back up resting the vertebrae one by one to find ourselves back against the wall as at the start.
We start over five times.
Work the glutes and hamstrings: with your back to the wall, you slide along it to bend your knees (as if you wanted to sit down) and raise your arms vertically.
Then, we go back up by lowering our arms and keeping our backs firmly against the wall.
To achieve this, you have to push on your legs.
Another tip: respect your joints.
If they hurt don't go any lower.
Do the exercise five times.
french touch
Sarah Portiche, director of the French Academy of Pilates, publishes a French encyclopedia of this method.
Four digital volumes, with nearly 1,000 exercises explained and illustrated by videos.
This synthesis of the different methods offers 300 movements on the ground, with or without accessories, and nearly 200 for each device created by the founder of the discipline: Cadillac, Chair and Reformer.
Pilates, the French method
, YouStory Edition.
Available on Amazon Kindle, Kobo, Google Play, Apple, Fnac…
Channels to follow
Monam Pilates, Pilates on the Wall, Full Body Pilates on the Wall, Pilates: against a wall… These YouTube channels are regularly updated.
The coaches detail the exercises and give specific instructions.
Simple and practical for long sessions.