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  Classical pilates mat online workout:   wall push ups Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for Wall Push Ups:
  • Stand in Pilates stance with your toes two foot lengths away from the wall, and place your hands on the wall, with fingers directly in front of your shoulders.
  • Scoop your abs; clench your buttocks and inner thighs.
  • Lengthen tall, and keep your elbows close in to your body.
  • Roll the points of your shoulders back and your shoulder blades downward.
Action for Wall Push Ups.
  • Inhale and lower to the wall, keeping your elbows close to your body.
  • Hold. Points of your shoulders back, shoulder blades down!
  • Exhale to push the wall away from you.
Classic Pilates Cueing:
  • Roll your shoulder blades away from your ears.
  • Elbows close!
(Classical Pilates Exercises: Bodyweight Wall Push Ups, Scroll right>>>...)

Classical Pilates for Beginners:
Wall Push Ups

Pilates: Wall Push Ups
Level: Beginner, Repetitions: 8-10

Previous Exercise:
The Seal
Classical Pilates Exercise: The Seal.
(In Classical Pilates Exercise, The Seal Preceeds Wall Push Ups).
Next Exercise:

Classical Pilates Exercises Online: Bodyweight Wall Push Ups, © Bruce Thomson, EasyVigour Project
  • Works the triceps, gently stretches the pectorals.
  • Activates the shoulder stabilizers (Serratus anterior, lower trapezius, infraspinatus).
  • By promoting a stable shoulder, shoulder impingement pain is reduced
Precision Points:
  • Lengthen tall, inhale and exhale fully.
  • Relax and lengthen your shoulders out to the side, and roll your shoulder blades down ("activate your upper powerhouse" - diag. left).
  • Use a friend to check that your latissimus dorsi is relaxed, and that your shoulder blades do not lift away from your ribs (right hand diagram).
Modifications: Don't let pain or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Shoulder pain - "Lower" half way to the wall (this is a good exercise for shoulder pain).
  • Neck pain - keep your neck long and relaxed.