FITNESS
Practising Wall Pilates Combine a wall and Pilates to create an effective and dynamic total-body workout
BY HANA WEINWURM B.HKIN KLAUDIA DELMER LOCATION MARATHOPOLI, GREECE One of IMPACT Magazine’s Canada’s Top Trainers and Instructors, 2020, 2021 and committed fitness trainer, yoga and Pilates instructor, from Vancouver, B.C. HANA _WEINWURM
HANAWEINWURM
KLAUDIA _DELMER
R
efine and enhance your movement practise this fall season. All you need is a wall and these four specific wall Pilates poses to create an efficient total-body experience that is both challenging and easy to follow. This wall Pilates routine works major and minor muscles throughout the body, from the arms and legs to the core. Begin with two stretches for the warm-up and then practise the wall Pilates poses one at a time repeating each pose individually two
to three times. You may create a full sequence flow, moving through all four movements in succession and then repeat the sequence again two to three times. Complete your workout and cool-down with the same two stretches that you warmed up with. Each pose has a modified and progressive version for you to choose from. Stay present and aware of what your body needs and what it is ready for as you begin your wall Pilates journey.
WARM-UP AND COOL-DOWN Stand and Reach
3-5 deep breaths 1. Face the wall and stand right up against it. 2. Feet hip-width apart and legs parallel. 3. Palms facing the wall, reach your arms up along the wall. 4. Push your feet down to the ground and reach your arms up the wall. 5. Rotate your triceps inward toward the wall. 6. Relax the shoulders down your back. 7. Inhale, lengthen your spine and waist, exhale maintain the length and engage the core.
36 I Fall Fitness & Food Issue 2023 I IMPACT MAGAZINE
Wall Downward Dog
3-5 deep breaths 1. Facing the wall, place your hands shoulder height and width against the wall. 2. Place your feet and legs parallel to each other. 3. Walk back and hinge at the hips to straighten your arms and legs. 4. Feet are directly beneath your hips. 5. Line up your biceps with your ears and rotate them upward. 6. Push the wall with your hands and energize them to rotate inward. 7. Bend your knees and continue to work toward almost straight. 8. Square your shoulders and pelvis and maintain length throughout the spine. 9. Inhale, lengthen your spine and waist, exhale maintaining the length and engage the core.