7 Little Things Pilates Instructors Really Wish You'd Stop Doing in Class
This can make Pilates sound intimidating, but it doesn't have to be. To be sure we know exactly how we should be tackling this workout, we asked a handful of Pilates instructors about the most common mistakes they see students make—and what we can do instead to get everything we can out of stepping into the studio.
1. You rush through the exercises.
The pace of Pilates can often be uncomfortably slow. But that's on purpose: Rather than letting momentum do a bunch of the work, Pilates builds strength by moving in a steady, controlled way. This gives you time to focus on proper form—keeping your spine neutral and not arching, and your hips even—which is essential to getting the full benefits (and avoiding injury).
So when students speed up exercises in a mistaken attempt to make them more challenging or simply get them over with faster, they miss out. 'Faster doesn't mean that it's harder or better,' Phelan says. 'In fact, it's really challenging to move at a slow and mindful speed.'
Certified Pilates instructor Chelsea Stewart, founder of HAVN Hot Pilates in Denver, tells SELF that when you rush through the motions, you're less likely to engage the right muscles. 'When you're going so fast, the integrity of the move has now gone away.' Remember, Pilates isn't meant to be a cardio workout—it's designed to strengthen your muscles and improve your stability.
What to do instead: Don't worry about getting your heart rate up during Pilates. Take things slow enough that you can zero in on activating the right muscles, Stewart says. 'Really listen to the tempo that the instructor sets and try to follow their cues,' Phelan adds.
Hint: If you focus on moving with proper form at all times, you won't have any choice but to do the exercises at the right pace. One cue Stewart likes to give clients is to think of their pelvis as a bucket filled with water. 'If you're pushing your butt back [or] too far forward, then the water spills out,' she says. Thinking about keeping the bucket level will help put your lower spine and hips where they're supposed to be.
2. You hold your breath.
In Pilates, how you breathe isn't just a supplemental afterthought; it's a choreographed part of every exercise, designed to assist your form. 'The breath is just as important as the actual movement,' Phelan says. Yet it's all too common for students to hold their breath rather than follow the instructor's inhale-exhale cues.
This can make the movements feel so much harder than they need to be. 'When you're coming up to a full teaser from a lying down position, if you don't breathe, your performance will not be good,' certified Pilates instructor Nofar Hagag, founder of Nofar Method in New York City and Miami, tells SELF. Stewart explains that when you exhale correctly on a contraction, you're able to get more muscle engagement in your core. It's easy to see how this works: 'Even just sitting down, if you contract your core and exhale, you'll see how much more activation you can get instead of just trying to contract,' she says.
What to do instead: The general rule in Pilates is to inhale during the part of the movement when you're lengthening, then exhale during the contraction, Stewart says. So for example, during the Double Leg Stretch, you'll breathe in when you extend your arms and legs away from you, then breathe out as you curl them back toward your chest. She acknowledges that a good instructor can be a huge help by cuing the breath effectively (without becoming such a broken record that the room tunes them out). But if you're relying on yourself, just try to get into the habit of exhaling forcefully during any contractions—once you've pushed out that air, your lungs will then automatically suck in more.
3. You chat with your besties mid-class.
Pilates has become übertrendy these days, which means it's sometimes turned into a social event, with chatty conversations infiltrating the studio. 'You'll get a group coming to class, they go get coffee after, and they'll start talking,' Stewart says. Carissa Fernandez, a certified master Pilates instructor for Club Pilates in Colorado, tells SELF she sees this happen at least once or twice a week.
While a quick 'Woo, girl!' after a tough move can spread good vibes, having a full-on convo can disrupt both the teacher and other students. And if you have enough energy to chat, you're probably not putting as much effort into class as you could be. (Not to mention, it's hard to pull off those all-important inhales and exhales when you're busy yakking.) 'You don't want to spend 45 minutes to an hour half-assing your workout and then be like, 'Oh my gosh, I have to go work out again,'" Stewart points out.
What to do instead: Dial in during your workout—you paid good money for it, after all—then catch up with your friends. Find it's simply too tempting to gab between leg circles? Fernandez suggests setting yourself up on the opposite sides of the room. Or, if you're just really in need of a good vent sesh, ditch the studio and get your sweat in by going for a walk or run together instead.
4. You bring distractions with you.
We get it: We're all busy, and the drive to multitask can get the better of us when our devices let us easily connect to work, our families, and all our other obligations. Hagag says she's seen people leave a voice memo on their watch in the middle of class, and even had clients leave Zoom running on their phones so they can 'be' at a meeting remotely (off-camera, of course).
But these distractions take away from what you could otherwise be getting out of the workout, particularly since so much of Pilates is about that mind-body connection and deep concentration on form. 'If you're not present in the workout, you really get only 50% of the benefit, in my opinion,' Hagag says.
What to do instead: Even if you're not actively scrolling Instagram during The Hundred, it's all too easy for a notification to steal your attention. So it's best to leave your phone out of the studio if you can, and set your watch to Do Not Disturb.
As a business owner herself, Stewart understands that this can be tough. She suggests framing the challenge of disconnecting as a mindfulness practice. 'It's the ultimate trust-fall that everything is going to be okay for 45 minutes to an hour,' she says.
If that's not possible—maybe you've got a sick kid or you're on call—give the instructor a heads up. Stewart says that for students who want it, teachers at her studio will sometimes keep an eye on the student's phone at the front of the studio in case anything comes up, giving students the chance to work out distraction-free.
5. You try to keep up with your neighbors.
With legs reaching into the air at all angles, it's easy to start to compare your positions to the person next to you during group classes. But trying to match your neighbor misses the point. 'Pilates isn't about how you look, but how you feel when you're practicing it,' Phelan says. Just because someone can straighten their leg all the way while you can't, that doesn't mean they're doing it better than you are, she says. 'You just might not be as flexible as them, but you're still working your core in the same way.'
What to do instead: Instead of looking around the room, reflect on how you move and how you breathe, Hagag says. 'Everyone has a different body, different needs,' she says. 'Maybe what spring works for you doesn't work for them.'
Phelan recommends thinking back to what drew you to class in the first place: It was likely to feel stronger and more powerful in your own body, not to copy the person next to you. If you find yourself struggling to stop the comparisons, try closing your eyes during certain exercises to refocus inward, she suggests.
6. Your clothes hold you back.
Despite what fitfluencers on TikTok might have you believe, there's no one right 'Pilates aesthetic' to wear to the studio. Yet you do want to make sure your outfit is serving you. 'I don't love when clients show up wearing really baggy, loose-fitting clothes,' Phelan admits. As comfy as your fave sweats and oversized T-shirt may be, they can keep your teacher from being able to check on your form. 'If I can't see your spine moving or what's happening in your pelvis, it can be really tricky for me to give feedback,' Phelan says.
On the other hand, Fernandez says she's had students take class in jeans when they've forgotten to bring workout clothes. 'It's a little hard to get your dexterity in your knees when you're wearing hard pants,' she says.
Also: Pay attention to the studio's rules around socks. Some, like Club Pilates, for instance, require students to wear grip socks for better traction (and hygiene). Other instructors encourage bare feet so you have a more tactile connection to the mat or equipment. Just be sure to take off your everyday cotton socks that can leave you slipping and sliding around.
What to do instead: Your clothes don't need to be skin-tight, Phelan says. Just make sure they're form-fitting—and stretchy—enough around the low back and pelvis so that your instructor can see your alignment as you move through the exercises. If you forgot your usual gear at home, Fernandez says that's why studios often sell apparel in the lobby (even if it is on the expensive side).
7. You don't speak up.
The instructor is there to help you get the most out of the workout, so share the info they need to help make that happen. Maybe it's your first time or you have an injury or pregnancy that might limit certain movements—so tell them. 'It's easy to modify everything,' Fernandez says. 'We just need to be aware of what we have to modify.'
If you simply try to make your own way through the exercises yourself, you could further injure something or just not get the full benefit, Fernandez says. 'You're going to get a way better experience if you let your instructor know what's happening,' Phelan adds.
What to do instead: At the start of class, most teachers will ask if there are any first-timers or injuries they should know about, so speak up. 'You don't need to do a deep dive—a couple of sentences letting your teacher know what's going on,' Phelan says. Of course, you might not want to blurt out something personal in front of an entire room. You can always pull the teacher aside before class begins or give the front desk a heads up so they can pass it on, Fernandez suggests. 'I get emails from students who will say, Hey, I got injured last weekend. Is there anything I should know before class?" Phelan says.
Of course, sometimes we don't realize something's not right until mid-way through a workout. In this case, Phelan suggests flagging down or making eye contact with the teacher so they can come over to help you.
Don't let these tendencies stop you from practicing.
If some of these mistakes hit a little close to home, don't beat yourself up. Even the most dedicated Pilates practitioners can be guilty of them from time to time. 'I can find myself getting misaligned and out of form, so I too constantly have to check in, slow down, and remind myself that form and alignment is key!' Stewart admits.
The good news? The more consistently you practice, the more you'll strengthen that mind-body connection that Pilates emphasizes, and make the right habits come naturally. In the meantime, don't let the intimidation factor of Pilates keep you from trying—even if you have to 'fake it' a bit until you figure out the right approach, Stewart says: 'Do not worry. You are going to be great.'
Related:
17 Pilates Exercises That Really Work Your Core
Do You Really Get a 'Better' Workout With Lagree Than With Pilates?
Does Pilates 'Count' as Strength Training?
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12 Hydration Mistakes Leaving You Parched, According to Experts
On the most basic level, you're probably well aware that drinking water = good, and skimping on it, especially when the weather heats up, is, well, the exact opposite. But in practice, the issue is a little more nuanced. In fact, there's a high probability that you may be making a few key hydration mistakes without even knowing it, which can be leaving you foggy, lethargic, and all-around not feeling your best. Of course, proper hydration is important any time of year, since adequate fluid intake is essential to pretty much every process that takes place in your body, from thinking to pooping, but it's especially critical during hot weather. Heat and humidity both cause increased sweating, resulting in a far faster rate of water loss. Because of this, you're at much higher risk of dehydration in warm weather—and you need to take in more fluid to make up for the difference. 'Not drinking enough water can impair both physical and mental performance, and in extreme cases, it can lead to serious complications like heat stroke or kidney problems,' Jennah Morgan, MD, an emergency medicine physician at the Ohio State University Wexner Medical Center, tells SELF. Put another way: 'In order for our bodies to function properly, we have to be hydrated,' Cindy Nelson, associate professor at Utah State University Extension, tells SELF. Ultimately, this makes it all the more important to make sure that your fluid intake is doing what you want it to do. (Think you can chug a few glasses of liquid over the course of the day and be golden? That approach definitely leaves room for improvement, according to experts.) If that sounds like you, you're far from alone in misunderstanding the hydration assignment: Generally, a few patterns of error 'tend to come up often,' Dr. Morgan says. Read on to learn about 12 common hydration mistakes that could leave you falling short in the fluid department. 1. You see eight glasses per day as a nonnegotiable. Even though eight glasses is often framed as the universal standard for hydration, the belief that it's some sort of one-size-fits-all magic number 'really is a myth,' Nelson says. Rather, the 'ideal amount' is highly individualized because it depends on a bunch of different factors: age, weight, activity level, overall health, and more, she says. 'There isn't really a set amount you should drink every day.' That said, most folks would actually benefit from more than eight glasses per day, according to current guidelines. As SELF previously reported, the Institute of Medicine of the National Academies actually recommends 2.7 liters (11 cups) and 3.7 liters (nearly 16 cups) for women and men ages 19 to 30, respectively. If you're hesitant to go by a blanket rec, you can use your body weight as a metric, Anthea Levi, MS, RD, CDN, a Brooklyn-based health writer and founder of Alive+Well Nutrition, tells SELF. 'Most people will benefit from drinking about half of their body weight in ounces of water daily,' Levi says—say, 75 ounces for a 150-pound person. Per the American Heart Association, the easiest way to determine if you're adequately hydrated is to check the color of your pee. Rather than dark yellow or even amber, 'aim for pale yellow,' Dr. Morgan says. Besides darkened pee, you also might notice other side effects if you're dehydrated, like fatigue, bad breath, dry mouth, and sugar cravings. 'Brain fog and headaches,' too, Nelson adds. 2. You wait until you're thirsty to drink… Thirst is a frequently misinterpreted sensation. Rather than your sign to start hydrating, it's actually more of an alarm bell flagging that you're overdue, according to Nelson. 'By that point, you may already be mildly dehydrated,' Dr. Morgan says. In fact, the sensation of thirst typically doesn't kick in until you've lost more than 1.5 liters of water through bodily processes like breathing, peeing, and sweating—so don't wait until then to drink something. The goal: 'Steady, proactive hydration,' Dr. Morgan says. Which leads us straight into our next point… 3. …and then you play catch-up. Sipping small amounts of fluid over a long period of time is a much better approach to hydration than chugging a large amount all at once. Basically, 'it's better to spread it out throughout the day and not wait,' Nelson says. Not only does this reduce your dehydration risk ('You're not going to go into a deficit as easily,' Nelson says), it'll also be easier on your stomach, preventing bloating and discomfort. Seriously, consistency is key. Besides, Dr. Morgan notes, it's not like chugging will instantly bring you back to baseline and fix any dehydration-related issues you might be experiencing: This way, 'your body won't absorb it all at once,' she explains. Plus, Nelson points out, delaying the bulk of your fluid intake until late in the afternoon or evening could disrupt your sleep since you'll likely have to get up to pee during the night. 4. You skimp on fluids around your workout. Hydrating is important regardless of your activity level, but it becomes even more pressing when you have exercise on the docket. 'It's important to pre-hydrate and also post-hydrate,' Nelson says. Running low on H2O right off the bat can affect your athletic performance in a number of ways (like raising your risk of cramps, hurting concentration and focus, and reducing flexibility, speed, and stamina), so drinking enough beforehand can help you show out to the best of your abilities. Meanwhile, all that exertion will dehydrate you faster (thanks, sweat!), so drinking enough afterward aids in recovery. Blanket fluid recs are hard to make for athletes, too, but in general, they should shoot to drink 17 to 20 ounces of fluid two hours before exercising, and seven to 10 ounces every 10 to 20 minutes while exercising, per the American Council on Exercise. Weigh yourself before and after, and drink at least 20 ounces of water for every pound lost through sweat. 5. You don't keep track of your intake. Take it from Dr. Morgan: It's shockingly easy to end up in the red. 'A lot of people simply get busy and don't realize how little they've had to drink,' she says. That's why, Nelson says, you should be 'really intentional' in your approach to hydration—'knowing where you're at to start with and whether you need to improve.' Once people start documenting their intake, they're typically surprised by their actual total, she adds. If you struggle with remembering to drink (or you're prone to distractions), try keeping a water bottle on hand as both a visual aid prompting you to sip and a measuring tool quantifying the amount. Plus, this hack can help you portion out your fluids. Say you have a hydration goal of 60 ounces per day, for example. By 11 a.m., you should be around 20 ounces in; by 4 p.m., 40 ounces. This way, 'you kind of have a schedule,' Nelson says. Setting a timer for every 15 to 20 minutes can also be helpful. 6. You blow off water-rich foods. News flash: You don't necessarily have to drink a huge amount in order to hit your daily hydration goal. In some cases, eating can actually benefit your bottom line, Nelson says. Because certain foods consist almost entirely of H2O (as in, upward of 90%!), treating yourself to high-water-content items like fruits and veggies can contribute to your overall fluid intake—especially if you're teetering right on the edge of adequate hydration. To be clear, you shouldn't rely solely on food for all your daily water, according to Levi: We 'definitely need to drink' still, she says. With that caveat out of the way, strong options include oranges (88% water), cantaloupe (90%), strawberries (92%), watermelon (92%), zucchini (94%), cucumbers (95%), and lettuce (96%), not to mention liquid foods like soups, smoothies, and shakes. In fact, it's estimated that around 20% of your daily intake actually has food as its source. 7. You pile on the electrolytes. Quick overview in case the term 'electrolytes' is just a fitness buzzword to you: They're 'minerals that carry an electrical charge and support fluid balance throughout the body,' Levi says. So sodium, potassium, and magnesium play an important role in the overarching hydration conversation. That said, it's a mistake to think that electrolyte-rich drinks are automatically better than plain water—or that everyone needs extra electrolytes in the first place, according to Levi. In most cases, a balanced diet should actually provide all you need. For example, potassium can be found in 'beans, bananas, avocado, and Greek yogurt,' Levi says. And pumpkin seeds, chia seeds, and nuts are great food sources of magnesium. Meanwhile, beverages like bone broth, smoothies, and unsweetened coconut water can also help you re-up if necessary (though Levi cautions that the hype around coconut water is seriously overblown). In reality, electrolyte drinks (like Gatorade and Powerade) and supplemental electrolytes (like Liquid IV or Gatorade Thirst Quencher powder) are best suited to a small population of people: competitive athletes, folks spending extended intervals in intense heat, and anyone else who's losing a considerable amount of fluids in a short period of time, according to Levi. 'For these groups, electrolyte-rich drinks can be helpful for swift rehydration,' she says. But for the average healthy person? 'Daily electrolyte supplementation is not a requirement.' (Here's more info on whether you should try electrolyte packets.) What's more, Nelson adds, many of these drinks and supplements contain a ton of sugar, an ingredient that can actually hurt your hydration mission. 8. You rely too heavily on sugary drinks… 'While all types of drinks will supply fluid, we want to be mindful of what types of beverages we're relying on to stay hydrated,' Levi says. Not all are created equal: Sugary types—think sodas, coffees made with sweet syrups, and many fruit juices, according to Levi—'may taste refreshing, but they don't hydrate as efficiently as water,' Dr. Morgan says. They can even have a dehydrating effect, since the sugar molecules pull water out of your body and into your blood. What's more, sugary beverages can also have other health downsides. They can hurt your energy levels by causing the infamous 'sugar crash,' Dr. Morgan adds. (To compound the problem, dehydration itself can also make you feel sluggish, so you could be in for a potential double whammy of fatigue.) And routinely overloading on sugar can also raise your risk of metabolic disease in the long term, according to Levi. Instead, use water as your go-to beverage (and if the plain stuff doesn't appeal, keep on reading). 9. …or those heavy on caffeine or carbonation. In addition to sugary beverages, you'll also want to limit carbonated and caffeinated ones, according to Nelson. 'Carbonation will make you feel full so you feel like you've drunk more fluid than you actually have,' limiting your intake and making it tough to stay adequately hydrated,' she says. The bubbles are also associated with GI issues like bloating and gas as well as dental wear and tear, according to Levi. Meanwhile, caffeine can cause you to pee and poop more, accelerating fluid loss and promoting dehydration. It can also trigger side effects like nausea, shakiness, anxiety, and poor sleep, as anyone who's ever overindulged knows all too well. Cap your caffeine intake at 400 milligrams or less per day (around two to three 12-fluid-ounce cups, max), Levi recommends. 10. Or, on the flip side, you force yourself to stick entirely to fluids you just don't enjoy. The blandness of water can be a big turnoff. Many folks simply don't drink it often because, well, they don't like the taste compared to the more flavorful beverages out there—so if tweaking the taste will help, do it! If making that change means you'll drink more, 'that's a real benefit,' Nelson says. To impart a light boost, try adding fruit or vegetable infusions, according to Nelson. Per Levi, you can do this by squeezing in some fresh lime or lemon juice, popping in some frozen berries, or adding fresh mint or basil leaves. This way, your H2O will be a bit more palatable (and thus easier for you to swallow, literally), but it'll still provide all the same hydration benefits. (And a hint for active people seeking more punch in their post-workout beverage: Chocolate milk makes 'a pretty good recovery drink,' Nelson says.) 11. You don't adjust your fluid intake, like, ever. Your hydration needs aren't fixed; they can fluctuate depending on your situation. Like we mentioned earlier, 'you need more fluids when you're active or it's hot out,' Dr. Morgan says, but other risk factors can also boost your hydration needs, like illness. In the event of fever, vomiting, or diarrhea, 'we're going to lose a lot of those fluids, so then we have to replenish them,' Nelson says. Other potential dehydration risk factors include alcohol and some medications, like laxatives, diuretics, and oral meds for type 2 diabetes. 12. And finally, you assume that more is always better. It's a classic case of too much of a good thing: 'Drinking enough water is essential for steady energy levels and healthy digestion,' but at the same time, it is possible to do it to excess—and even to the point of endangering your health, Levi says. Downing a ton over one to two hours can pose hazards like water intoxication, a.k.a. hyponatremia, the medical term for dangerously low sodium levels in the blood. 'Hyponatremia can cause nausea, vomiting, weakness and, in extreme cases, seizures or comas,' Levi says. To be clear, however, these kinds of severe side effects are rare: 'You'd likely have to chug a full gallon of water in an hour to be at risk,' she adds. (A more common occurrence? Like we mentioned above, you pound so much at once that your body can't actually absorb it efficiently.) So what are the signs that you've been a little overzealous in your hydration mission? Clear pee, for one. Just as you can gauge whether you're dehydrated by the color of your urine—remember, dark yellow indicates you need to drink more—so it can also tell you whether you're overhydrated. When your, ahem, output has no hue, it's a sign that you've gone overboard. Related: The Best Way to Treat Dry Mouth, No Matter the Cause How to Cool Down Fast When You're Hot, Cranky, and Just Can't Stop Sweating The Best Hydration Products To Help You Drink More Water Get more of SELF's great service journalism delivered right to your inbox. Originally Appeared on Self
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Think Pilates Is Too Easy? Wall Pilates Will Challenge Every Muscle in Your Body.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Despite being a low-impact workout modality that's been around for years, Pilates seems to be hotter than ever. If you're new to the method, you may fall in love with this beginner-friendly twist on the traditional approach: wall Pilates. Pilates is a method of exercise created by Joseph Pilates in the early 20th century, says Ariel Schwartz, a certified Pilates instructor and co-founder of The Workshop Pilates. 'Pilates focuses on strengthening the core muscles, including those of the abdominals and back, as well as improving stability, posture, balance, and flexibility,' she explains. More specifically, wall Pilates is traditional Pilates exercises done against a wall for additional support, stability, or added resistance, says Schwartz. 'Wall Pilates movements are based on movements you would see in both the class repertoire created by Joseph Pilates and those you might typically see taught in a group mat or reformer Pilates class.' Keep scrolling for more info about wall Pilates, including the benefits and five moves you can do at home. Meet the expert: Ariel Schwartz is a certified Pilates instructor and co-founder of The Workshop Pilates. What is wall Pilates? Wall Pilates involves performing traditional Pilates exercises with the support of a wall, Schwartz reiterates. The idea is that the wall provides extra support, stability, and added resistance, she explains. There isn't necessarily a standardized set of exercises that are considered 'wall Pilates,' but the method is an adaptation of mat and reformer Pilates exercises that are executed with a part of the body pressed against the wall, says Schwartz. Typical wall Pilates exercises include glute bridges, abdominal curls, side-lying hip and glute work, and planks. The low-impact workout is also great for *all* levels since it can be a full-body burn or catered to a specific muscle group such as your core, glutes, or hamstrings, she adds. 5 Wall Pilates Exercises To Try At Home Instructions: Complete the following exercises as a circuit three times through. Roll Up How to: Start lying on back, legs hip-width apart, feet flexed against the wall, arms reaching overhead. Inhale to prepare, then exhale and raise arms in line with the ears, nodding chin to chest as you begin to peel the spine off floor. Continue to roll forward, reach arms toward toes, and restack the spine to a tall, seated position. Keep feet actively pressing into the wall to provide stability of the lower body as you engage abdominal muscles. Inhale at the top, then exhale as you scoop through the low belly creating a rounded 'c-curve' shape of the spine, rolling back down vertebrae by vertebrae. When shoulder blades meet the ground, reach arms back overhead. That's 1 rep. Do 8 reps. Side-Lying Hydrant How to: Start lying on side with back up against the wall, bottom arm bent underneath head, knees bent and resting in front of the body. Keep top knee at a 90-degree bend. Inhale to prepare, then exhale as you lift the top knee up toward the ceiling. Remain active through the bottom side waist as you try to lift the bottom ribs away from the ground. The wall should provide tactile feedback to ensure hips stay stacked throughout the movement. Inhale and slowly lower back down to starting position. That's 1 rep. Do 10 reps on each side. Pro tip: If you're ready to level-up, Schwartz suggests pulsing the knee toward the ceiling at the top of the movement, drawing circles with the knee, or keeping the heels connected for a 'clam' shape. Glute Bridge How to: Start lying on back about shin length away from the wall, knees bent, feet pressing into the wall at knee height, arms long by side. Inhale to prepare, engage your hamstrings, glutes, and core, and exhale to lift hips up to a bridge position. Inhale at the top, then exhale to slowly lower back down to the starting position. That's 1 rep. Do 10 reps. Pro tip: Looking for something extra spicy? Schwartz recommends adding a march when the hips are lifted (alternate pulling one knee into the chest at a time), performing the bridge with one foot on the wall and one leg extended toward the ceiling, or pulsing the hips up and down at the top of the bridge. Roll Down To Pushup How to: Start in a standing position with back up against the wall, arms long by sides. Inhale to circle the arms up and overhead, then exhale as you slowly roll down, reaching palms to the floor. The wall offers feedback as you articulate the spine to roll down. Inhale and walk hands out to a plank position, then bend at elbows to lower chest toward the floor for a pushup. Exhale as you push back to a plank position, then walk hands back to the feet as hips lift toward the ceiling. Inhale as you hold the stretch, then exhale to engage core, and roll back up to a standing position. That's 1 rep. Do 8 reps. Pro tip: Add additional pushups between each rep if you're looking for an extra burn. Squat How to: Start in a standing position with back against the wall, legs slightly wider than hip-width apart, toes slightly rotated outward. Inhale as you bend knees and lower down into a squat position, keeping chest lifted as though you are sliding back down the wall. Engage inner thighs, glutes, and lower abdominals, then exhale to straighten the legs, and return to a standing position. That's 1 rep. Do 10 reps. Pro tip: To increase difficulty, add a pulse or heel raises while at the bottom of the squat. Benefits Of Wall Pilates Beginner-friendly. If you're just dipping your toe into the world of Pilates, wall Pilates is great for beginners since it only requires a wall, says Schwartz. 'The wall offers extra stability (such as holding on), can help with form and alignment (such as lying against the wall on your side), or resistance (bridging off the wall),' she explains. Once you're comfortable with the fundamental exercises, you can then level up by adding additional challenges like hand or ankle weights, a Pilates ball, or resistance band, she says. Accessible. Not only is wall Pilates free, but it doesn't require any additional equipment, says Schwartz. It's also a great workout when you're traveling, short on time, or craving a quick burn. Decreases stress. Any movement can be beneficial for your mental health, but Pilates may be particularly helpful in managing stress, says Schwartz. This may be in part thanks to the focus on breathwork and emphasis on the mind-body connection. Boosts body awareness. Using a wall can help you understand where your body is relative to space, says Schwartz. This is especially helpful for focusing on proper alignment when you don't have a Pilates instructor cueing your routine and monitoring form, she explains. Provides a full-body workout. Wall Pilates can be designed to target different muscle groups, such as the abdominals, glutes, hamstrings, and arms for a total-body workout, says Schwartz. Many moves are also compound exercises which work multiple muscle groups at the same time. Will I see results with wall Pilates? Wall Pilates is great if you're unable to get to your local Pilates studio and/or looking for a quick burn, but it doesn't necessarily match the benefits of reformer Pilates or resistance training, says Schwartz. If your goal is to maintain strength, wall Pilates is an awesome workout. However, if you're looking to lose weight or gain muscle, you need to add a weighted aspect to your regimen like using a reformer or lifting weights, she explains. Combining wall Pilates with other mat Pilates exercises and adding additional resistance with weights or resistance bands will create a more dynamic, challenging, and effective workout, she adds. That said, one TikToker felt a core and booty burn after 10 minutes of wall Pilates, while another user noticed more ab definition after 10 days. Just remember, much like any fitness regimen, consistency is key to seeing wall Pilates results, says Schwartz. Her suggestion? Opt for a longer, 45-minute, full-body workout three to four times a week, or split up your training with shorter, 15- to 20-minute workouts that target a specific muscle group five to six times a week for maximum results. However, because wall Pilates is low-impact, you can totally incorporate it into your daily routine if it's something you enjoy, she adds. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
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My favorite Pilates instructor just shared this 5-minute weighted core workout
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're looking for a quick core workout to get your abs popping this Monday morning, I've found it — my favorite Pilates instructor, Lilly Sabri, just shared this five-minute weighted core workout. All you'll need to complete it is a set of light dumbbells (check out the best adjustable dumbbells for working out at home here) and five minutes. The workout will strengthen, sculpt, and build stability in your core, without having to head to the gym. As a reminder, a strong core encompasses much more than visible abs. Your core is the link between your upper and lower body, and is crucial for maintaining balance and improving athletic performance. Your core muscles also protect your lower back from injury, reduce back pain, and give you better balance and stability as you perform everyday tasks. Pilates has a strong emphasis on strengthening the deep core muscles, including the transverse abdominis (the "corset" muscle that wraps around your trunk), the multifidus (the tiny muscles that support your spine), and the pelvic floor. Sabri is a qualified Pilates instructor and offers modifications. However, if you're new to exercise or returning to exercise after an injury or pregnancy, it's always a good idea to consult with a doctor or personal trainer before starting a new workout routine. What is the workout? The workout is designed to be tagged onto the end of a longer strength workout or cardio session, as a finisher to blast your core. There are five exercises in total, which you'll do for 50 seconds, followed by a 10-second rest to reset. Here are the exercises: Sit-up and press: For this exercise, the goal is to move at a pace during the sit-ups. At the top of the movement, you'll press both arms above your head for the press-up part of the movement, adding some upper-body work to this core exercise. Remember to control the movement as you lie back down on the mat, keeping your core engaged throughout. Russian twists: Remember to follow the weights with your eyes during this exercise — it'll help ensure you're twisting your whole torso and working your body hard. Keep the movement controlled, and your feet down on the mat. Pilates hundreds: This is the classic Pilates move, lying on your back, core engaged, legs in tabletop, and pumping your arms up and down; however, to increase the intensity, you're going to place one of the dumbbells between your legs, with your legs crossed. Remember to keep your head and neck off the floor if you can, but if you feel any strain in your neck, to lower it back to the mat. Leg extensions: For this exercise, the added intensity of holding a dumbbell in each hand above your head will mean your core is working harder during the leg extensions. It's important to ensure your lower back is pressed into the exercise mat. To do this, really think about engaging your core. Tabletop hold: This exercise looks easy, but holding it for 50 seconds will really leave your core shaking. The key is tilting your pelvis back and keeping your ribcage down and in. What weight should you choose? The right weight for you will be challenging by the final few reps, but never impossible. As a reminder, the right weight for you will be challenging by the final few reps, but never impossible. If you find you're arching your back during sit-ups or peeling off the floor during leg extensions, it might be that your core isn't quite strong enough yet, and the weight you've selected is too heavy. You'll still get a great workout doing these exercises with a lighter set of weights, or no weights at all, so don't be tempted to reach for the heavier dumbbells too soon. Moving with incorrect form puts you at risk of injury, so if in doubt, just use your bodyweight. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable Forget crunches — a Pilates instructor shares 9 exercises to target your deep core The 8 best core workouts to build stronger abs and boost your balance without weights
