Free challenge: 28 days of Wall Pilates!

Why not take up this little challenge? 28 days of Wall Pilates, here we come!

Do you have a wall and a desire to tone up? Wall Pilates could be just what you're looking for! It's a great way to try out this discipline without spending a single penny.

What is Wall Pilates?

My Instagram feed has been full of them for the past few months: Wall Pilates here, Wall Pilates there... So much so that, although I don't even do Pilates on the floor, these relentless adverts finally intrigued me.

The problem is, the end of the year is approaching and I've got presents to buy, so I don't really want to spend my savings just out of curiosity. So where can I turn to find out why Wall Pilates is so popular? To Céciliane, our sports coach and writer at Sports Advice! She's put together four weeks of Wall Pilates to satisfy my curiosity and now yours too!

But first of all, what is Wall Pilates? We're going to tell you all about it right here, so that you can understand all the benefits of this workout!

Would you rather do straightforward Pilates?What better application than Decathlon Coach?

If Wall Pilates isn't really your thing, we've also got a straightforward Pilates challenge, available on our Decathlon Coach app, right here.

Wall Pilates Challenge: your 28-day home exercise programme

A word from the coach:

Up against the wall! But don't worry, you're not being punished. The wall is a great exercise partner, helping you to find your balance and the right positioning for certain poses, as well as adding complexity and a new look to the Pilates exercises you would normally do on a mat.

Carry out these exercises as closely as possible to the principles of the Pilates method, i.e. control of movement (there's no point in going too fast), breathing (lateral thoracic), contracting the deep muscles (perineum and transverse).

Enjoy the challenge!

Note: at the end of the week, discover alternative sports sessions to Pilates. ;)

Week 1, Day 1

Upper body workout

Tricep push-ups

Facing the wall, place your hands on it at shoulder height and shoulder width. Bring your chest towards the wall by bending your arms and keeping your elbows tucked in.

Inhale as you bend your arms, exhale as you stretch them out.

Do three sets of 8 to 12 repetitions, depending on how you feel.
Wall Angel

With your back to the wall, place your arms bent upwards on either side of your chest, then straighten them by sliding them over your head before returning to the initial position.

Exhale, stretching your arms upwards, inhale to return to the initial position.

Do three sets of 10 repetitions.
Pec push-ups

Face the wall and place your hands on it, slightly wider than your shoulders. Bring your chest towards the wall, bending your arms while keeping your back straight, then return to the initial position by pushing the wall back using your arms and pectoral muscles. Keep your shoulders low by keeping your shoulder blades low.

Inhale as you bend your arms, exhale as you stretch them out.

Do three sets of 8 to 12 repetitions

Stretch!

Stretch your pectoral muscles, one arm horizontal, hand against the wall.

Breathe deeply, calmly.

Hold the pose for 30 seconds on each side
Standing child's pose

Move away from the wall so that you can tilt your torso horizontally, with your arms stretched out on either side of your head.
Breathe deeply, calmly.

Repeat the pose twice for 1 minute.

Week 1, Day 2

Lower body workout

Side kick

Stand to the right of the wall, with your right hand against the wall to steady yourself, your left hand on your hip and your feet in a neutral position.Raise your left leg to 45°, then bring it back to the starting position.

Remember to contract your perineum and transversus abdominis a little harder with each exhalation.

Repeat the movement 8 to 12 times on each side, alternating right and left for six sets.
Chair

With your back to the wall and your feet slightly away from it, slide down the wall until you reach the position of an invisible chair (form a 90° angle) with your knees above your ankles.

Remember to contract your perineum and transverse muscle a little harder with each exhalation.

Hold this position three times for 30 seconds.

Stretch!

Right and left quadricep stretch. Remember to align your knee with your hip and not arch your back.

Breathe deeply, calmly.

Repeat this exercise twice for 30 seconds on each side.
One-leg glute stretches

Facing the wall, place one foot on your opposite thigh, using the wall to help you find your balance. Bend your knee outwards so that you can feel the stretch in your buttock and the outside of your thigh.

Breathe deeply, calmly.

Repeat this exercise twice for 30 seconds on each side.

Week 1, Day 3

Core workout

Chest lift

On the floor, place both feet on the wall at a 90° angle, then raise your chest, taking care not to force your neck and not to push your navel towards the ceiling. Keep your transversus abdominis and perineum contracted.

Inhale on the floor, exhale as you lift your shoulder blades off the floor.

Do 3 sets of 8 to 10 repetitions at a slow pace to control the deep contractions.
The Windshield Wiper

On the floor, place your buttocks against the wall, with your legs stretched upwards and slowly swing them 8 times to the right and 8 times to the left.

Breathe in when your legs are vertical, breathe out when you swing your legs.
Oblique chest lift

On your back, with your feet against the wall, raise your chest and rotate your torso so that the outside of your left hand is on the outside of your right leg, then repeat on the other side.

Inhale on the floor, exhale as you lift your shoulder blades off the floor.

Repeat the movement slowly 10 times on each side to control the deep muscle contractions.

Stretch!

Stretch your arms vertically, facing the wall. Feel how your sides are stretched.Stretch out your arms as high as possible.

Breathe from the belly.

Repeat twice, 30 seconds.
Cat and cow on the wall

On all fours on the floor, with your feet between your buttocks and the wall, round your back before gently arching it.

Breathe in with your back arched, breathe out with your back rounded.

Alternate each of the two positions for 1 minute.

Day 4

Repeat the movements from day 1.

Day 5

Repeat the movements from day 2.

Day 6

Repeat the movements from day 3.

Day 7

Meditation session 🧘

Week 2, Day 1

Upper body workout

Wall shoulder tap

Facing the wall, position yourself with your arms straight, palms against the wall. Touch your right shoulder with your left hand and then your left shoulder with your right hand.

Breathe calmly and make sure you contract your perineum and transversus abdominis a little more with each exhalation.

Do three sets of 10 repetitions, alternating on each side.
Wall tricep extensions

With your back to the wall, arms at your sides and body pressed against the wall, push yourself back using your hands, keeping your arms straight to engage your triceps.

Breathe calmly and make sure you contract your perineum and transversus abdominis a little more with each exhalation.

Do three sets of 10 repetitions.
Wall Angel

With your back to the wall, place your arms bent upwards against the wall and slide them above your head.

Exhale, stretching your arms upwards, inhale to return to the initial position.

Do three sets of 10 repetitions.

Stretch!

Get into the Child's pose.
Move away from the wall so that you can tilt your torso horizontally, with your arms stretched out on either side of your head.

Breathe deeply, calmly.

Repeat the pose twice for 1 minute.
Side bends

Against the wall, stretch your arm straight upwards and then lean to one side.

Breathe deeply, calmly.

Repeat twice, 30 seconds on each side.

Week 2, Day 2

Lower body workout (thighs and buttocks)

Parallel hip thrust

Lying with your back to the floor, feet hip-width apart on the wall, place your hands flat on either side of your body and raise your pelvis, before returning to the starting position.

Inhale and then exhale, lifting your buttocks off the floor.

Perform three sets of 15 repetitions at a slow pace, in a controlled manner to ensure a solid effort from your deep muscles.
Wide stance hip thrusts

In the same way, place your feet on the wall, wider than your hips.

Inhale and exhale, lifting your buttocks off the floor.

Perform three sets of 15 repetitions at a slow pace, in a controlled manner to ensure a solid effort from your deep muscles.
Side squat

Facing the wall, legs apart, toes pointing towards the wall, bend your right leg, keeping your back straight and abs contracted.

Inhale and then exhale as you bend your leg.

Do four sets of 10 repetitions (2 on the right, 2 on the left)

Stretch!

Lie with your back to the floor and your legs in the air to stretch your hamstrings.

Take a deep, calm breath.

Hold the position for 30 to 45 seconds.
Adductor stretch

From the previous position, spread your legs until you feel the stretch in your adductors, without it becoming painful.

Breathe calmly from your belly.

Hold the position for 30 to 45 seconds.

Week 2, Day 3

Core workout

Wall plank

Stand back from the wall and place your hands and elbows on it, like a plank. Keep your shoulders low. Make sure you contract your perineum and transversus abdominis.

Breathe calmly and make sure you contract your perineum and transversus abdominis a little more with each exhalation.

Hold the position for at least 30 seconds.
Knee raise

With your back to the wall, raise one knee, then the other. Start by contracting your abdominal muscles. Stretch up and press your navel towards your lumbar region.

Inhale, then exhale while bringing your knee towards your chest.

Repeat for three sets, 10 to 15 times on each side.
Thoracic twist

Standing with your back to the wall, touch the wall on your left with your right hand. This movement begins by contracting your abdominal muscles, engaging your obliques.

Breathe in and then out as you twist.Make sure you contract your perineum and transversus abdominis a little more with each exhalation.

Repeat for three sets, 10 to 12 times on each side.

Stretch!

Stretch your arms vertically, facing the wall. Feel how your sides are stretched. Stretch out your arms as high as possible.

Breathe deeply, calmly.
Repeat twice, 30 seconds.
Quadricep stretch

Right and left quadricep stretch. Remember to align your knee with your hip and not arch your back.

Breathe deeply, calmly.

Repeat this exercise twice for 30 seconds on each side.

Day 4

Repeat the movements from day 1.

Day 5

Repeat the movements from day 2.

Day 6

Repeat the movements from day 3.

Day 7

Stomach vacuum workout.

Week 3, Day 1

Upper body workout (shoulders)

Swan facing the wall

Facing the wall, arms bent at an angle, elbows in line with your shoulders. Slide your hands down, elbows towards your hips. The movement engages the muscles below the shoulder blades. Contract your deep abdominals.

Inhale, exhale as you bring your elbows towards your hips.

Do three sets of 10 repetitions.
Shoulder strengthening

With your back to the wall, arms bent, hand on your stomach, push the wall with the back of one hand, keeping it in line with your elbow and bent arm. Contract your deep abdominal muscles by pressing your navel towards your lumbar vertebrae as you exhale. Feel how your shoulders and chest open up.

Inhale and exhale on the opening movement as you push back against the wall.

Do four sets of 10 repetitions on the right and 10 on the left.
Wide push-ups facing the wall

Face the wall and place your hands on it, slightly wider than your shoulders. Bring your chest towards the wall, bending your arms while keeping your back straight, then return to the initial position by pushing the wall back using your arms and pectoral muscles. Keep your shoulders low by keeping your shoulder blades low.

Inhale as you bend your arms, exhale as you stretch them out.

Do three sets of 8 to 12 repetitions

Stretch!

Get into the Child's pose.
Move away from the wall so that you can tilt your torso horizontally, with your arms stretched out on either side of your head.

Breathe deeply, calmly.

Repeat the pose twice for 1 minute.
Pectoral stretch

Stretch your pectoral muscles, one arm horizontal, hand against the wall. Open your chest outwards.

Breathe deeply, calmly.

Hold the pose for 30 seconds on each side

Week 3, Day 2

Lower body workout

Wide stance squats

Facing the wall, open your knees, feet outwards, knees above your ankles. Keep your back straight and your stomach contracted. When bending, push your buttocks back slightly.

Inhale as you bend your legs, exhale as you straighten your legs.

Do three sets of 10 repetitions.
Wall lunge

With your legs hip-width apart, maintain this width as you move your left leg back, using the ball of your foot to support you. Bend both legs at the same time, keeping your right knee above your left ankle and your left hip above your left knee.

Inhale as you bend your legs, exhale as you stretch them out.

Do four sets of 8 repetitions on each side.
Small circles

Standing in profile to the wall, with one leg slightly bent, make small, quick circles with your free leg.

Inhale and exhale for a long time, pressing your navel towards your lumbar region, remembering to keep your perineum contracted.

Do two sets on the right with 12 repetitions in one direction, 12 in the other, then the same with the other leg.

Stretch!

Stretching the psoas muscle, face the wall and perform a lunge, taking care to keep your knee above your ankle.Extend your other leg behind you, resting your knee on the ground for greater stability. Straighten your torso, using the wall as a support.

Breathe calmly from the belly

Hold the pose for 30 to 45 seconds, then do the same on the other side, stretching twice on each side.
Calf stretch

Facing the wall, palms level with your shoulders, step back with one leg straight, heel touching the floor to stretch your calf.

Breathe deeply, calmly.

Hold the position for 30 seconds and repeat the movement on the other side (repeat twice).

Week 3, Day 3

Core workout

Oblique chest lift

On your back, with your feet against the wall, raise your chest and rotate your torso so that the outside of your left hand is on the outside of your right leg, then repeat on the other side.

Inhale on the floor, exhale as you lift your shoulder blades off the floor.

Repeat the movement slowly 10 times on each side to control the deep muscle contractions.
Windshield wipers

Lie with your back to the floor, legs stretched against the wall (as best you can), arms crossed at shoulder height. Swing your legs together to the right and then to the left at a 45° angle. Engage your obliques.Voluntarily contract your deep muscles.

Inhale, then exhale as you swing your legs sideways.

Do four sets of 8 repetitions on each side.
The Hundred using the wall

In the chest lift position, straighten your legs against the wall, lift your shoulder blades off the floor, making sure to press your navel towards your lumbar region, and use your hands to make small pumping movements, pressing the palms of your hands towards the floor.

Breathe in and as you breathe out, perform the short pumping movements (5 pumping movements for 1 breath out), tightening your stomach and perineum.

Do five sets of 20 pumping movements; take a break between each series or before if necessary.

Cat and cow

On all fours on the floor, with your feet between your buttocks and the wall, round your back before gently arching it.

Breathe in with your back arched, breathe out with your back rounded.

Alternate each of the two positions for 1 minute.
Cross-legged side stretch

Cross-legged (if comfortable, otherwise kneeling, or on your buttocks with your legs straight), stretch your right arm towards the ceiling, then with the support of your left hand, in line with your buttock, lean to the left side.

Breathe deeply, calmly.

Repeat twice for 30 seconds on each side.

Day 4

Repeat the movements from day 1.

Day 5

Repeat the movements from day 2.

Day 6

Repeat the movements from day 3.

Day 7

Stairs session!

Week 4, Day 1

Upper body workout

Standing tricep push-ups

Facing the wall, place your hands on it at shoulder height and shoulder width. Bring your chest towards the wall by bending your arms and keeping your elbows tucked in. Make it more complex by doing the exercise on one leg.

Inhale as you bend your arms, exhale as you stretch them out.

Do three sets of 8 to 12 repetitions, depending on how you feel.
Wall Angel

With your back to the wall, place your arms bent upwards against the wall and slide them above your head.

Exhale, stretching your arms upwards, inhale to return to the initial position.

Do three sets of 10 repetitions.
Shoulder mobility

Standing in profile, with your shoulder against the wall, raise your arm horizontally, taking care to keep your shoulder low and your body tall. Contract your abdominal muscles.

Breathe in and then out as you raise your arm.

Do three sets of 10 repetitions on each side.

Stretch!

Cross-legged (if comfortable, otherwise kneeling, or on your buttocks with your legs straight), stretch your right arm towards the ceiling, then with the support of your left hand, in line with your buttock, lean to the left side.

Breathe deeply, calmly.

Repeat twice for 30 seconds on each side.
Vertical arm stretch

Facing the wall, feel how your sides stretch. Stretch out your arms as high as possible.

Breathe deeply, calmly.

Repeat twice, 30 seconds.

Week 4, Day 2

Lower body workout

Rear leg raise

Facing the wall, raise your rear leg.Engage your stomach muscles, keep your pelvis facing the wall. This movement uses your hamstrings and glutes.

Breathe in and then out as you lift your leg.

Do four sets of 8 repetitions on each side.
On tiptoe

Facing the wall, stand on your tiptoes.

Inhale and, as you exhale, make sure you contract your deep abdominal muscles.

Do three sets of 10 repetitions.
Side lift

Profile to the wall, legs slightly bent, on one foot, perform a 45° side lift.

Breathe in and out, pressing your navel towards your lumbar region.

Do 10 repetitions and hold for 10 seconds on the tenth repetition. Do 3 sets on each side.

Stretch!

One-leg glute stretches.
Facing the wall, place one foot on your opposite thigh, using the wall to help you find your balance. Bend your knee outwards so that you can feel the stretch in your buttock and the outside of your thigh.

Breathe deeply, calmly.

Repeat this exercise twice for 30 seconds on each side.
Calf stretch

Facing the wall, palms level with your shoulders, step back with one leg straight, heel touching the floor to stretch your calf.

Breathe deeply, calmly.

Hold the position for 30 seconds and repeat the movement on the other side (repeat twice).

In this video : Wall Pilates exercises for beginners

Week 4, Day 3

Core workout

Knee/chest

From the side, raise one leg bent to your chest and hold the position for one exhale. Start by contracting your deep abdominal muscles.

Inhale and as you exhale, bring your leg towards your chest.

Do two sets of 10 right and then left lifts.
Oblique chest lift

On your back, with your feet against the wall, raise your chest and rotate your torso so that the outside of your left hand is on the outside of your right leg, then repeat on the other side.

Inhale on the floor, exhale as you lift your shoulder blades off the floor.

Do two sets of 10 slow repetitions on each side to control your deep muscle contractions.
Elbow core training

Face down with your shins against the wall, resting on your knees. Align your elbows with your shoulders, keep your pelvis neutral and contract your deep abdominal muscles and perineum.

Inhale and as you exhale, press your navel towards your lumbar region, a little more with each exhale.

Hold the position for 30 seconds and repeat the exercise four times.

Stretch!

Stretching the psoas muscle, face the wall and perform a lunge, taking care to keep your knee above your ankle. Extend your other leg behind you, resting your knee on the ground for greater stability. Straighten your torso, using the wall as a support.

Breathe calmly from the belly

Hold the pose for 30 to 45 seconds, then do the same on the other side, stretching twice on each side.
Cat and cow

On all fours on the floor, with your feet between your buttocks and the wall, round your back before gently arching it.

Breathe in with your back arched, breathe out with your back rounded.

Alternate each of the two positions for 1 minute.

Day 4

Repeat the movements from day 1.

Day 5

Repeat the movements from day 2.

Day 6

Repeat the movements from day 3.

Day 7

Meditation 🧘 and... Wall Pilates challenge: completed!

Wall Pilates Programme: my opinion after 28 days of training

As you can imagine, we tested this Wall Pilates workout beforehand, and of course I was the guinea pig.

"Does doing Pilates for 10 minutes a day, every day, really work? Does it really work?"

In any case, moving every day, whether it's Pilates or not, can only be beneficial. By doing the different exercises carefully and respecting the basic rules of Pilates (take your time, feel the movements, listen to your body), you should quickly feel all the benefits, both mental and physical.

For me, it's forced me to slow down a bit, to take the time to settle down and listen to myself. Beyond physical exercise, pilates is an excellent way of reconnecting with your body's sensations and needs.

Physically, as I'm already an athlete and have a slim, toned build, I haven't noticed any particular difference. But each person's body, metabolism and physical results are different!

"Does Pilates make you slim?"

Yes and no. Wall Pilates, as a physical activity, can help you lose weight if you weren't active before starting the challenge, and provided you eat a balanced diet as part of your daily routine, if this isn't already the case.

As far as I'm concerned, my weight hasn't changed, I just noticed that this Wall Pilates workout, with its benefits in terms of mobility, went perfectly with my running (where I work on my cardio) and cross-training (where I work on building muscle mass).

"Is it complicated if you do another sport as well as Wall Pilates?"

Once again, it all depends on the sport you do and how often you train. If you've already got a busy schedule, adding this Wall Pilates workout - even if it's only 10 minutes a day - can be a bit restrictive.

On the other hand, if you're looking for a mobility and toning challenge to go with another sporting activity, Wall Pilates - and therefore these few Pilates exercises - is for you!

In a nutshell, it's perfectly possible to do another sport in addition to Wall Pilates. However, it is important to take certain considerations into account to avoid overload and promote adequate recovery. Here are a few tips for combining Wall Pilates with another sport:

Draw up a training programme that takes into account the different physical demands of your two activities. Make sure you set aside days of rest or low intensity to allow your body to recover.

Choose another sport that complements rather than competes with Wall Pilates. For example, swimming, cycling or walking can be good options to improve your cardiovascular fitness without overworking the same muscle groups as Pilates.

Be aware of how your body reacts to the addition of another activity. If you experience excessive fatigue, persistent pain or signs of overtraining, modify your programme.

Identify your most important goals and adjust your programme accordingly. If your main objective is to improve your strength and mobility through Wall Pilates, make sure that your complementary programme doesn't compromise these goals.

Make sure you have enough time to recover between training sessions. Over-exertion can lead to injury and adversely affect your performance.

If you have concerns or questions specific to your situation, it may be useful to consult a health professional or fitness trainer for personalised advice.

In short, the key is to plan ahead, vary your activities, listen to your body and manage your time. By carefully integrating your two activities into your schedule, you should be able to enjoy the benefits of each without compromising your physical well-being.

"What's the point in doing sport every day?"

Over a one-month challenge, this can give you the little boost you've been missing to finally create the sports routine you want. Note that if you exercise for just ten minutes a day, you won't risk excessive muscular fatigue that would prevent you from resuming physical activity the next day. However, a few aches and pains may occur when you work muscles that have not been used for some time.

So, are you up for the challenge?

Val & Céciliane

Journalists - Web writers

Céciliane and Val, both journalists and sportswomen, have come up with this challenge in their respective capacities as sports coach and guinea pig!

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