THERE’S A FRESH
way to do bodyweight routines, and it’s all about going vertical. “Using a wall can intensify many moves that are typically done on the floor,” says Lisa Corsello, the creator and owner of Burn Pilates in San Francisco. Not to mention that you can find a wall (or a pillar or a tree) anywhere.
Corsello designed this eight-move wall workout to target your lower body and core—to the point where you’ll likely feel your muscles quiver as you complete each set. That’s where the body changing happens. Plus, you’ll boost your balance, stability, and alignment: “Working against a vertical surface helps improve your alignment because it gives you a physical guide for properly placing your body in space,” says Corsello, who uses these moves with her clients.
For instance, take the wall circle exercise: Maintaining contact on the wall with your toe as you trace requires your leg to be fully extended— that’s how to ensure you maximise your glute, quad, and calf muscle contraction— but without the wall there to keep you accountable, you wouldn’t realise if your leg was bent a little bit. You’ll also notice as you perform the wall squat snow angels (shown at right) that it’s a lot harder than you thought to keep your elbows and wrists against the wall to get that chest stretch.
And because you’ll be pushing into the wall with each rep, you’ll get a bigger muscle contraction than you would doing these same drills the wall-free way.