Make Your Own Wall Pilates Exercise Chart With Detailed Instructions For Each…

Make Your Own Wall Pilates Exercise Chart With Detailed Instructions For Each Type Of Exercise

Picture this: you’re in the middle of your Wall Pilates session, stretching like a graceful flamingo, when suddenly you realize you’ve forgotten the next exercise. Panic ensues as you scramble to find your list of moves, and your once zen-like state is now as chaotic as a squirrel on caffeine. Luckily for you we have the perfect solution for a seamless workout. Say goodbye to workout interruptions and hello to a streamlined, efficient routine with a custom Wall Pilates exercise chart. With this ingenious creation, you’ll not only shave precious minutes off your workout time but also keep your motivation levels soaring higher than a trapeze artist. And the cherry on top? You’ll save a pretty penny by DIY-ing your way to Pilates perfection. Now let’s dive in and discover how crafting your custom chart is as easy as a beginner’s roll-up!

Does Wall Pilates Count As Exercise?

According to the American College of Sports Medicine (ACSM), exercise is defined as any planned, structured, and repetitive bodily movement performed to improve or maintain physical fitness. This includes activities that enhance cardiorespiratory endurance, muscular strength, flexibility, and body composition ( 2 ).

With this definition in mind, Wall Pilates absolutely counts as exercise. As a variation of traditional Pilates, it incorporates the use of the wall for support and resistance, providing an extra challenge to your workout.

Wall Pilates is designed to improve core strength, flexibility, balance, and posture, which are key components of physical fitness as outlined by the ACSM.

By engaging multiple muscle groups and focusing on proper alignment, Wall Pilates can be an effective and enjoyable way to achieve your fitness goals. So, rest assured that incorporating Wall Pilates into your routine is a legitimate form of exercise backed by reputable exercise authorities.

Are Wall Pilates Good Exercise?

Yes, Wall Pilates is a good exercise, offering numerous benefits for your overall health and fitness ( 6 ) ( 8 ). Here are some reasons why Wall Pilates is an effective workout choice:

Improved Core Strength

Wall Pilates exercises engage the deep abdominal muscles and works on stabilizing the core, which helps improve balance, posture, and overall body strength ( 3 ).

Enhanced Flexibility

Wall Pilates emphasizes stretching and lengthening of the muscles, which can lead to increased flexibility and a greater range of motion in the joints.

Better Posture And Alignment

The wall provides support and guidance to maintain proper alignment during the exercises, which can help correct postural imbalances and reduce the risk of injury.

Increased Muscle Tone

By targeting specific muscle groups with controlled movements, Wall Pilates helps build lean muscle mass and tone the entire body.

Low Impact

Wall Pilates exercises are gentle on the joints, making them suitable for individuals with joint pain, arthritis, or those recovering from injuries.

Mind-Body Connection

Wall Pilates just like conventional pilates requires FOCUS, concentration, and breath control, fostering a stronger connection between the mind and body, and promoting relaxation and stress relief ( 7 ).

Adaptable To Different Fitness Levels

Wall Pilates exercises can be easily modified to accommodate various fitness levels, making it accessible to beginners as well as advanced practitioners.

Improved Balance And Coordination

The stabilization and balance required for Wall Pilates exercises can help enhance overall coordination and proprioception.

How To Create An Exercise Chart For Wall Pilates

Creating your own Wall Pilates exercise chart can help you stay organized and motivated during your workouts. Follow these steps to design a personalized chart that suits your needs and goals:

Identify Your Objectives

Determine your primary fitness goals, such as improving core strength, flexibility, balance, or posture. This will help you choose the most relevant exercises for your chart.

Select The Exercises

Choose Wall Pilates exercises that align with your objectives and fitness level. You can pick from the basic Mat Pilates adaptations and the additional wall exercises discussed earlier.

Aim for a well-rounded selection that targets different muscle groups and includes a mix of strength, flexibility, and stability exercises.

Organize The Sequence

Arrange the chosen exercises in a logical order. Start with a warm-up, such as Wall Roll Downs, to prepare your body for the workout.

Follow with exercises that transition smoothly from one to another, alternating between muscle groups to avoid fatigue. Finish with a cool-down, like Wall Hamstring Stretch, to aid recovery.

Create Your Chart

Use a digital tool or draw your chart on paper. List the exercises in your chosen sequence, along with brief descriptions or images to illustrate the correct form. Include the number of repetitions or duration for each exercise, and consider adding space for notes or modifications.

Display Your Chart

Place your Wall Pilates exercise chart near your workout area for easy reference during your sessions.Make sure it’s visible and at a comfortable height for you to read while performing the exercises.

Track Your Progress

Record your workouts, including any improvements, challenges, or modifications. This will help you monitor your progress and make adjustments to your chart as needed.

Update Your Chart

As you become more comfortable with the exercises and experience progress, consider updating your chart with new exercises or variations to keep your routine fresh and challenging.

Remember to consult with a certified Pilates instructor or healthcare professional if you have any concerns or need guidance in creating your personalized Wall Pilates exercise chart. Happy exercising!

How Many Pilates Exercises Are There?

Joseph Pilates is credited for inventing more than 500 exercises, many of which can be modified for Wall Pilates ( 1 ). The number of possible exercises is limited only by the imagination; you can easily create a unique and personalized workout to suit your exact needs and goals.

When it comes to crafting your own custom Wall Pilates exercise chart, consider the basic 34 Mat Pilates exercises as a starting point. These exercises provide a great foundation for your routine and some can be modified to fit a wall Pilates workout.

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Below, we list the 34 basic Mat Pilates exercises and explain how they can be adapted for a Wall Pilates routine:

Hundred Pilates Exercise

Targets core, particularly the abdominal muscles

• Lie on your back, legs in tabletop position, arms extended by your sides, lift head and shoulders off the mat, and pump arms up and down while breathing
• Stand with your back against the wall, feet hip-width apart
• Lift your arms to shoulder height, parallel to the floor
• Pump arms up and down while maintaining core engagement

Roll Up Pilates Exercise

Targets abdominals and spinal mobility

• Lie on your back, arms overhead, and sequentially roll up to a seated position, reaching for your toes

Wall modification : Not applicable

Roll Over Pilates Exercise

Targets lower abdominals and spinal mobility

• Lie on your back, legs straight and together, lift legs overhead, and roll over, trying to touch toes to the floor behind your head

Wall modification: Not applicable

One Leg Circles Pilates Exercise

Targets hip mobility and core stability

• Lie on your back, one leg extended on the floor and the other toward the ceiling, circle the raised leg while keeping the pelvis stable
• Stand facing the wall, one hand on the wall for support
• Lift the leg closest to the wall to hip height
• Perform small circles with your leg while keeping your pelvis stable

Rolling Back Pilates Exercise

Targets abdominals and spinal mobility

• Sit with knees bent, feet flat, and hands holding your ankles, roll back onto your shoulders and then roll back up

Wall modification: Not applicable

One Leg Stretch Pilates Exercise

Targets core and coordination

• Lie on your back, head and shoulders lifted, one knee pulled into the chest, and the other leg extended, switch legs
• Stand with your back against the wall
• Pull one knee into your chest, then switch legs while maintaining core engagement

Double Leg Stretch Pilates Exercise

Targets core and coordination

• Lie on your back, head and shoulders lifted, both knees pulled into the chest, extend arms overhead and legs forward, then return to starting position

Wall modification: Not applicable

Spine Stretch Pilates Exercise

Targets spinal mobility and hamstring flexibility

• Sit tall with legs extended and hip-width apart, reach forward to stretch the spine and hamstrings

Wall modification: Stand facing the wall, legs hip-width apart, and reach forward while maintaining a straight spine

Rocker With Open Legs Pilates Exercise

Targets core strength and balance

Wall modification: Not applicable

Cork-Screw Pilates Exercise

Targets obliques and spinal mobility

• Lie on your back, legs straight and together, lift legs toward the ceiling and circle them while keeping the pelvis stable

Wall modification: Not applicable

Saw Pilates Exercise

Targets spinal rotation and hamstring flexibility

• Sit tall with legs extended and wider than hip-width, twist torso and reach one hand toward the opposite foot
• Stand facing the wall, legs wider than hip-width, arms out to the sides at shoulder height
• Twist your torso and reach one hand toward the opposite foot, then switch sides

Swan Dive Pilates Exercise

Targets back extensors and shoulder mobility

• Lie face down, hands under shoulders, extend arms, and lift the upper body while keeping the legs on the mat

Wall modification: Stand facing the wall, place hands on the wall, and extend arms while engaging the back muscles

One Leg Kick Pilates Exercise

Targets quadriceps and hip extensors

• Lie face down, hands under forehead, bend one knee and kick the foot toward the glute, switch legs

Wall modification: Stand facing the wall, place hands on the wall for support, and perform the same kick movement

Double Leg Kick Pilates Exercise

Targets back extensors and hamstring flexibility

• Lie face down, hands clasped behind the back, bend both knees and kick feet toward glutes, then extend legs and lift the upper body

Wall modification: Stand facing the wall, place hands on the wall for support, and perform the double leg kick movement

Neck Pull Pilates Exercise

Targets abdominals and spinal mobility

• Lie on your back, hands interlaced behind the head, roll up to a seated position, then roll back down

Wall modification: Not applicable

Scissors Pilates Exercise

Targets core strength and hamstring flexibility

• Lie on your back, both legs extended toward the ceiling, hold one ankle while lowering the other leg, switch legs

Wall modification: Stand facing the wall, one hand on the wall for support, and perform the leg movement

Bicycle Pilates Exercise

Targets core strength and hip mobility

• Lie on your back, hands behind the head, bring one knee into the chest while extending the other leg, switch legs while performing a cycling motion

Wall modification : Stand facing the wall, one hand on the wall for support, Bring one knee into the chest while extending the other leg, then switch legs while performing a cycling motion

Shoulder Bridge Pilates Exercise

Targets glutes, hamstrings, and spinal mobility

• Lie on your back, knees bent, feet flat, lift hips off the mat into a bridge position, lower hips and repeat

Wall modification: Not applicable

Spine Twist Pilates Exercise

Targets spinal rotation and obliques

• Stand facing the wall, legs hip-width apart, arms out to the sides at shoulder height
• Twist your torso to one side and then the other
• For extra resistance, place your hands on the wall.

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Jack Knife Pilates Exercise

Targets core strength and spinal mobility

• Lie on your back, legs straight and together, lift legs toward the ceiling, then lift hips off the mat, lower hips and legs with control

Wall modification: Not applicable

Side Kick Pilates Exercise

Targets hip abductors and adductors

• Stand facing the wall, one hand on the wall for support
• Lift the leg closest to the wall to hip height and perform a small kick forward and backward

Teaser Pilates Exercise

• Lie on your back, legs in tabletop position, roll up to a seated V position, balancing on your sit bones, then roll back down

Wall modification: Not applicable

Hip Twist Pilates Exercise

Targets obliques and hip mobility

• Sit tall with legs extended and together, hands resting on the mat behind you, circle legs while maintaining upper body stability

Wall modification: Not applicable

Swimming Pilates Exercise

Targets back extensors and coordination

• Lie face down, arms and legs extended, lift opposite arm and leg, then switch sides while maintaining core engagement
• Stand facing the wall, one hand on the wall for support
• Lift opposite arm and leg, then switch sides while maintaining core engagement

Leg Pull Front Pilates Exercise

Targets core strength and shoulder stability

Wall modification: Perform a plank with feet against the wall, then lift one leg at a time

Leg Pull Pilates Exercise

Targets glutes and hamstrings

Wall modification: Not applicable

Side Kick Kneeling Pilates Exercise

Targets hip abductors and adductors and core stability

• Stand facing the wall, one hand on the wall for support
• Lift the leg closest to the wall to hip height and perform a small kick up and down

Side Bend Pilates Exercise

Targets obliques and shoulder stability

Wall modification: Not applicable

Boomerang Pilates Exercise

Targets core strength and coordination

• Start seated with legs crossed, roll back onto shoulders, then roll back up and switch leg positions

Wall modification: Not applicable

Seal Pilates Exercise

Targets abdominals and spinal mobility

Wall modification: Not applicable

Crab Pilates Exercise

Targets core strength and balance

• Start seated with knees bent, feet flat, hands behind you, lift hips off the mat and walk hands and feet forward and backward

Wall modification: Not applicable

Rocking Pilates Exercise

Targets back extensors and hip mobility

• Lie face down, bend knees and hold ankles, lift chest and thighs off the mat, rock back and forth

Wall modification: Not applicable

Control Balance Pilates Exercise

Targets core strength and balance

• Lie on your back, legs extended toward the ceiling, lift hips off the mat and reach one hand to touch the opposite foot, switch sides

Wall modification: Not applicable

Push Up Pilates Exercise

Targets chest, triceps, and core strength

Wall modification: Perform a plank with feet against the wall, then perform the push up and roll onto your back to reach arms overhead.

Additional Wall Pilates Exercises That Go Beyond The Basics

Beyond the basic Wall Pilates adaptations, there are several other exercises that utilize the wall for support, resistance, and alignment. Here are some additional Wall Pilates movements to incorporate into your routine:

Wall Squats

• Stand with your back against the wall and feet hip-width apart
• Slide down the wall until your knees are bent at a 90-degree angle, keeping the knees aligned over the ankles
• Hold for a few breaths, then slide back up

Wall Roll Downs

• Stand with your back against the wall, feet hip-width apart
• Tuck your chin and slowly roll your spine down the wall, one vertebra at a time, until your upper body is hanging forward
• Roll back up, returning to the starting position

Wall Angels

• Stand with your back against the wall, feet hip-width apart
• Place your arms against the wall in a “W” shape, with elbows bent and palms facing forward
• Slide your arms up the wall, straightening them into a “V” shape, then return to the starting position

Wall Leg Press

• Stand facing the wall, hands on the wall for support
• Lift one leg and place the foot on the wall, knee bent at a 90-degree angle
• Press the foot into the wall while engaging the glutes and hamstrings, then release and switch legs

Wall Plank

• Stand facing the wall, place your hands on the wall at shoulder height
• Step your feet back until your body forms a straight line from head to heels, like a plank position
• Hold for a few breaths, maintaining core engagement

Wall Side Plank

• Stand sideways near the wall, with one hand on the wall at shoulder height
• Step the feet away from the wall, creating a straight line from head to heels
• Hold for a few breaths, engaging the obliques, then switch sides

Wall Hamstring Stretch

• Stand facing the wall, place one foot on the wall with the leg straight and heel resting against the wall
• Keep the other leg straight on the ground, toes pointing forward
• Gently lean forward to stretch the hamstring, then switch legs

These additional Wall Pilates exercises provide an opportunity to explore more challenging movements while continuing to utilize the wall for support and resistance.

Remember to always listen to your body and consult with a certified Pilates instructor if you have any concerns or need guidance.

How Long Should My Pilates Workout Be?

The ideal length of a Pilates workout can vary depending on your fitness level, goals, and available time. However, a general guideline for a Pilates session is between 45 minutes to an hour. Here’s a breakdown of what to consider when determining the length of your workout:

Beginners

If you’re new to Pilates, starting with shorter sessions of 20-30 minutes is recommended. This allows you to gradually build up your strength, flexibility, and familiarity with the exercises. As you become more comfortable, you can increase the duration of your workouts.

Intermediate And Advanced Practitioners

For those with more experience in Pilates, a 45-minute to an hour-long session is typically sufficient to provide a comprehensive and effective workout. This duration allows you to FOCUS on proper form and technique while targeting various muscle groups.

Goals

Consider your personal fitness goals when deciding the length of your Pilates workout.

If you’re aiming for overall conditioning and maintenance, 45 minutes to an hour should suffice. However, if you have specific goals like rehabilitation or athletic performance enhancement, you may need longer or more frequent sessions.

Time Constraints

If you’re pressed for time or want to incorporate Pilates into a busy schedule, shorter sessions of 20-30 minutes can still be beneficial. Prioritize quality over quantity, focusing on proper form and technique during these shorter workouts.

A warm up and cool down are important components of any exercise program, including Pilates. Adding 10 minutes of warm-up and cool-down activities to your workout will enhance your results, as well as help reduce the risk of injury ( 4 ) ( 5 ).

Remember, consistency is key when it comes to any exercise routine. Aim for at least two to three Pilates sessions per week, adjusting the duration and intensity as needed to align with your goals and fitness level.

And always consult with a certified Pilates instructor or healthcare professional if you have any concerns or need guidance on creating a personalized workout plan.

How Long Until Wall Pilates Shows Results?

The time it takes to see results from Wall Pilates can vary depending on factors such as your starting fitness level, consistency, workout frequency, and individual goals.

However, many people begin to notice improvements in their strength, flexibility, and posture within a few weeks of consistent practice.

Here’s a rough timeline of when you might expect to see results:

Initial Improvements (2-4 weeks)

With consistent practice, you may begin to feel increased muscle engagement and improved body awareness. You might also experience enhanced core strength, better posture, and an increase in overall flexibility.

Simple Workout With Your Wall! Full Body Exercises

Visible Changes (8-12 weeks)

As you continue your Wall Pilates routine, you may start to notice visible improvements in muscle tone and definition. Your posture may become more upright, and you could experience a reduction in minor aches and pains related to imbalances or misalignment.

Long-Term Benefits (3-6 months)

With continued dedication to your Wall Pilates practice, you can expect to see ongoing improvements in your strength, flexibility, balance, and overall physical conditioning.

Over time, these benefits can contribute to better functional movement, injury prevention, and enhanced athletic performance.

Remember that everyone’s body is different, and progress may not be linear.

To maximize your results, FOCUS on practicing proper form and technique, maintain a consistent schedule with at least two to three sessions per week, and consider combining your Wall Pilates workouts with other forms of exercise and a healthy diet.

Be patient and enjoy the journey, as the benefits of Wall Pilates extend beyond just the physical transformations.

The Bottom Line

Wall Pilates is an effective and versatile form of exercise that can help you achieve various fitness goals, such as improving core strength, flexibility, balance, and posture.

By creating a personalized Wall Pilates exercise chart, you can stay organized, motivated, and on track with your fitness journey. Incorporate a well-rounded selection of exercises targeting different muscle groups to maximize the benefits.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

• An Introduction to Clinical Pilates (2005, journals.humankinetics.com)
• Benefits and Risks Associated with Physical Activity (n.d., acsm.org)
• Core muscle activation during Pilates exercises on the Wunda chair (2021, sciencedirect.com)
• Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response (2018, link.springer.com)
• Effects of warming-up on physical performance: a systematic review with meta-analysis (2010, pubmed.ncbi.nlm.nih.gov)
• Pilates – health benefits (n.d., betterhealth.vic.gov.au)
• Pilates and Mindfulness: A Qualitative Study (2012, researchgate.net)
• Pilates: how does it work and who needs it? (2011, ncbi.nlm.nih.gov)

No, Pilates Isn’t Just for Thin Women, and 3 Other Pilates Myths To Stop Believing

T he first time I stepped inside a Pilates studio, I saw a bunch of women lying on their sides, lifting and lowering their legs just a couple inches, and I thought to myself, “Well, this will be easy.” I was so very, very wrong. Once my session started, it only took one exercise before my lower abs were aching like they’d never been used before.

Full Body Wall Pilates Workout

If I hadn’t tried Pilates myself, I may have never known how badly I’d underestimated it. But I wouldn’t be alone: Even as Pilates grows ever more in demand (the International Health, Racquet Sportsclub Association ranked it as the most popular gym activity for women, according to The New York Times), plenty of people still give it side-eye from outside the studio.

On a mission to myth-bust, I asked a couple of Pilates instructors about some of the biggest misunderstandings among the Pilates-curious, and why those beliefs are wrong.

Myth No. 1: You need to be flexible to do Pilates

When Joseph Pilates first brought his practice to the United States in the 1920s and ’30s, some of his first big clients were dance icons like George Balanchine and Martha Graham. Even today, many professional dancers are Pilates devotees. So it’s not totally uncommon to see extremely high legs floating up toward people’s ears in Pilates classes—but that doesn’t mean you need that range of motion to do the exercises.

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“Pilates is accessible for everybody, at any age, and any body type,” says Bianca Melas, an Alo Moves Pilates instructor who recently designed the platform’s 14-Day Power Pilates series. “Through regular Pilates, you will improve your flexibility”—as well as your strength and posture.

Yet Pilates isn’t really a stretching workout, which is a related misconception. “Pilates is actually a strength-training workout, primarily focused on the core,” says Heather Andersen, owner of New York Pilates. Those legs reaching up in the air? Their purpose is to challenge your core stability.

Try this full-body Pilates workout to see what we mean:

Myth No. 2: Pilates is just for thin women

Fun fact: When Joseph Pilates and his wife Clara first opened their studio in New York City, 60 percent of the clientele were men, according to the Pilates Foundation. But the stereotypical Pilates practitioner today is more ballerina than bodybuilder, thanks again to the influence dancers have had on the method. This can keep men from trying it, Melas points out. It can also make Pilates feel out of reach for anyone who doesn’t have that archetypal “dancer’s body.”

The truth, however, is just the opposite. Pilates can be tailored to any body type, any skill level, any ability. “It’s actually one of the most accessible practices out there,” says Andersen. “We’re able to modify it for someone who’s deconditioned, who has injuries, who’s older. But then we’re able to advance it for someone who’s very strong.”

Myth No. 3: The reformer is scary

With all the straps and springs connected to Pilates apparatuses, you’d be forgiven for thinking they were designed more for inflicting pain than building strength. Andersen says many first-timers find them incredibly intimidating.

“I always think this reaction is funny, because when you actually get on the reformer, it feels really assistive, and it’s really fun, and it glides!” says Andersen. In many ways, Pilates equipment like the reformer or cadillac are meant to help you do the exercises more fully by counterbalancing some of your weight. (Though, TBH, the sliding movement on the reformer can sneakily challenge your core strength.)

Myth No. 4: Pilates is related to yoga

People who are unfamiliar with Pilates and yoga sometimes conflate the two. “Both are performed on the mat, low impact, have a FOCUS on breath, and mostly bodyweight exercises,” says Melas. Andersen adds that they both also have a mind-body component.

The difference? Yoga is based in ancient Indian spiritual practices. “Its primary purpose is meditative even before it being a fitness regimen,” says Andersen. Pilates, on the other hand, is a physical discipline first and foremost. Melas explains it’s about “specific, targeted exercises focusing on the core, posture, body alignment, and overall strength.”

Both can have their place in your fitness regimen, but you’ll be getting different benefits out of each. The best way to get a feel for the distinction is to hop on a mat, and give both a try.

Feel for yourself how Pilates can fire up your core:

These are the Pilates exercises you should avoid if you’re pregnant

Here at Body Beyond Birth, we’re allllll about helping you build a strong, healthy and physically capable body before and after birth.

And our go-to BFF for doing just that will always be physiotherapy and Pilates-based exercises. (Can we hear a ‘whoop whoop!”)

BUT – not all Pilates exercise are suitable for every stage of your pregnancy or post-birth recovery.

And while we might see other people doing and teaching these types of exercises, from a physiotherapy point of view, there are specific exercises you should avoid – as a smokin’ hot pregnant woman – for your own safety.

Here are the top five Pilates moves to avoid if you’re pregnant

• Clams. This pelvis opening manoeuvre can often aggravate an unstable pelvis or pubic symphysis during pregnancy. As a safe precaution, we recommend keeping your thighs no wider than hip width apart.
• Nothing resembling a sit-up ! You’re growing a baby in there, babe. Your belly is kinda busy. So, to avoid an abdominal separation, you should avoid any abdominal exercises like ab curls, Pilates crunches and “hundreds”. All of these activities involve lying on your back and performing a sit-up type of movement. After 28/40 weeks you can no longer lie on your back and as of the 2nd trimester you should avoid all sit-up movements to avoid an abdominal muscles separation.
• Saw and any seated exercises with your legs wide open. This will stress your pelvis. We want a happy, stable pelvis during your pregnancy.
• Planks. If you put too much strain on the abdominal muscles, it could cause an abdominal separation. However, planks on the hands and knees in a hover position is sweet!
• Prone exercises. This means any exercises that involve lying on the tummy, specifically after 12/40 weeks.

And while we’re keeping you safe and protecting your pelvis, here are four more:

Non-Pilates specific exercises you’re best to avoid while pregnant:

• Wide squats. Your pelvis can get injured.
• Wide lunges. We’re trying to keep that pelvis safe!
• Anything strenuous that excessively elevates heart rate. This can decrease blood flow to your placenta.
• High impact exercises. These suckers can do a real number on your pelvic floor.

So … what exercises can you do if you’re pregnant?

Lots! And we’ve collected the best of them in our BBB Pregnancy Program.

What Is the Saw in Pilates? Tips, Technique, Correct Form, Benefits and Common Mistakes

The saw in Pilates is an exercise that works the back and the hamstrings. It’s an exercise that will help you stretch your upper and lower body, as the arms stretch out in opposite directions.

Additionally, the more you do this exercise, the more you’ll understand why it must be done by everyone who wants to do Pilates or is already doing so. Let’s begin with the correct form of the exercise.

Correct form of doing saw in Pilates

Sit on a mat, and make sure your back is straight. Next, extend your legs forward, and keep them shoulder-width apart. Make sure your legs are straight and spread your toes.

Spread your hands out to your sides from your shoulders, with your palms facing forward. Now, twist towards your right, and use your abdominal muscles to keep your hips steady. Make sure your torso does not lean as you twist.

Turn your head towards the hand at your back while your front hand tries to touch the opposite foot’s toes. You should try to twist as much as possible without tilting forward or twisting your hips and making them unsteady.

Once you’ve reached your maximum twist/stretch, hold it for a breath before coming back to the neutral position. Repeat for the other side.

Tips to do the saw in Pilates

When you’re trying to do the saw, you must control your breathing. That’s the first thing you need to do. Every time you make a move, you need to inhale and exhale. Controlling your breath is the first step to perfecting this exercise.

Ideally, when you move forward, you should inhale, and while you’re trying to increase the curl, exhale. Next, inhale once you’ve reached your maximum point, and exhale when you come out.

Benefits of doing the saw in Pilates

When you’re doing the saw, you’re essentially working on your spine, hamstrings, core muscles and hips. The exercise will FOCUS on improving your posture as well as stability throughout the body.

One of the most important areas the exercise works on is pelvic stability. The reason pelvic stability is important is because it comes in play during several upper body exercises, which helps in maintaining stability in the hips.

Common Mistakes

You won’t be able to master the saw in Pilates the first day you do it.

It will take you time to understand how to do the movement. However, it’s important to be aware of the common mistakes, so you can master the exercise faster.

Ensure that you’re not rounding your shoulders or tilting your neck. Doing so would make it quite difficult to perform the exercise, as it would exert unwanted pressure.

Next, you must try to balance the pressure on each side of the pelvis instead of trying to rock towards one side.

Bottom line

As a beginner in Pilates, the saw should be a part of your overall movement. However, when you start with it, start slow.

Considering that the exercise stretches the bigger muscles, if you don’t follow through with one smooth movement, it can hurt your muscles and cause them to cramp.