Easy 5 min Wall Pilates Workout (No Weights): For Ages 60+ and Beginners

Hey there, April of Yes. I'm next here with my mom, Aiko. Hi. Today we're going to do a Pilates-inspired workout with the wall. Okay, now, wall Pilates is an excellent way to improve your strength, balance, and flexibility. You can also improve that core strength, all right? So again, we're going to be doing these exercises standing. All you need is a wall, comfortable shoes, and that positive attitude because we're going to do this together. Right. So we're going to do three gentle exercises today to introduce you to wall Pilates. All right? So mom, any thoughts? No, let's go. Should be interesting. I haven't done this in a while. Okay, something new. Yeah, something new. All right. We'll take a pause here and get started. Okay, so let's warm it up with some marching. Okay. Okay? Yeah. Let's get those knees up. Yep. Basically, we're increasing our circulation, waking up our muscles, right? Pumping. That's right. So we can stand against the wall. Stand against the wall. Do some standing Pilates with our wall, everybody. Okay. Very nice. Okay, give me some open closed. We're doing some upper body work here and back and chest exercises. Okay. Nice work. Give me one more. One more. And very nice. Give me some nice little reaches. Side and side. Good. And two more. Really nice. Great. And just give me some gentle heel taps forward. Let's wake up those legs. Yeah. You're going to be... This is actually a full body workout in three moves, okay? Good. All right. Very nice. Okay. Stop. And very nice. Good job on this quick warm up. Look forward to seeing you on the other side to do our wall Pilates. So our first move is the wall push up. So you want to be arms like from the wall, shoulder level, and your palms on the wall. All right. Feet flat on the floor. Engage your tummy. From head to toe, you are one solid plank. Right? You're then going to bend your elbows, lower yourself to the wall, and push up. Right? We're going to aim for eight to ten of those, so let's do the exercise with my mom. Okay. Now. Ready? Yep. Okay. Face the wall. Arm length from the wall. Palms on the wall. Feet solidly on the floor, hip distance apart. Yep. Okay. You're a plank from head to toe. Core tight. Engage your core. Okay. Bend the elbows. Lower down. One. Breathe. Breathe out as you push up. Two. Breathe out. Three. This is four. Breathe. Five. Six. Seven. And eight. And rest. Nice work. Thank you. Breathe. So our next move is a gentle leg lift using the wall. Okay, so you're going to face the wall again. Same move. Arms distance from the wall. And with one leg, toe tap it to the back and bring it forward. Toe tap, back, bring it forward. Now if you're more advanced, you can lift that leg up, but I want you to keep your hips square and engage that core as you're doing it. Okay? All right. Let's do the exercises with my mom. Okay. Face the wall, mom. Hey, Ken. Arms length, right? Palms on the floor. Yeah, very good. Okay. And you can come a little closer. Yeah, there you go. That's good. Okay. Standing leg, then toe tap it back. Toe tap, back. That's two. This is three. Breathe. Keep the hips square. Four. Engage the core. Five. Breathe. Six. Good. This is seven. Breathe. Stand tall. Eight. Nine. And ten. And rest. Very nice. Rest. Take a breath. And exhale. Okay. Oh, you went. Okay, go. One. This is two. Engage the core. Three. Hips square. Four. This is five. Good. Six. Breathe. Seven. This is eight. You can feel it in your standing leg. This is nine. Oh, yes. And ten. And rest. And very nice job. Thank you. Good work. So, our last move is the wall sit. It's really going to strengthen your lower body and your core. So, you want to be about two feet from the wall, okay, and you're going to put your hands on the wall. Then you're going to slowly lower your bum and your back to the wall. So, you want your lower back into the wall. And you're going to slide down. This is as far as you can go, okay, until you feel like your quads and your thighs engage. But the ideal is to be able to be parallel with the floor. That's a challenge, everybody, okay? And you want your feet, your knees over your ankles, okay? So, that's the challenge. And we're going to hold this for 10 to 15 seconds. Oh, yeah. You can do the wall. Wall sit with me. Hello. All right. And then press your arms up to come up slowly, okay? Very good. Hello. Very good. Okay, you're going to do wall sit with us? Excellent. Let's do the exercise with my mom. So, you want to be about two feet from the wall, okay? That's about right. Okay. Then use your hands to put contact with the wall. Press your butt back, butt back, butt back first. Okay, good. Now you're going to put your back up. And okay, hold. This is about as far as I can go. That's fine. Don't move your head back. That's fine. Two, three, four, five, six, seven, eight, nine, ten. Press your hands against the wall. Push up, push up, push up. It's a stand up. Oh, my knees are creaking. And nice work. Wow, that's a good one. How are you feeling after that wall sit? That's pretty powerful. Wow. You engage your thighs, your lower body, and also your core. I'm going to have to do some more practice. All right. Well, listen, nice work on completing these three wall Pilates exercises. Not easy. You worked on, yes, strengthening your muscles and also improving your balance and your flexibility. So great job. Keep practicing, and if you like this video, please give it a like, share, comment, let us know what you thought, and subscribe to our channel. Always a joy to help you get stronger. So look forward to seeing you in the next video, and thanks so much for watching. See you soon.