Health and Me

Aarushi Bhadury

You Can Do This Exercise At Home Lying Down, Whenever You Want!

(Credit-Canva)

Pilates is a widely regarded exercise which is only growing in popularity. It was also named to be the exercise of 2024, it is a dynamic routine that helps you build muscle, focus on flexibility as well as help you with your fitness goals. While you can definitely get Pilates classes and do them in a group, you can also do these exercises at home and whenever you want! There are many types of Pilates like classical, mat, reformer, wall etc. Wall Pilates uses walls as a supporter to help you stretch as well as strengthen your leg muscles. You are basically using the wall to help your legs stay up and exercise against gravity, meaning you will use more calories than usual. There are many more benefits to doing Pilates. 

A 2013 study published in the <span>Journal of Bodywork and Movement Therapies</span> has shown that doing Pilates regularly can help people of all ages sleep better. Another study published in 2014 <span>Perceptual and Motor Skills</span> have found that older adults, middle-aged adults, and even teenagers who do Pilates sleep more soundly and feel less sleepy during the day. So, whether you're young or old, wall Pilates can be a great way to improve your sleep. It was also said to be great for adolescent girls to do Pilates as well by a 2024 study published in <span>Clinical Epidemiology</span> and Global Health. 

<h2>What Is The Importance Of Sleep And Bedtime Routines </h2>

Getting good <span>sleep is like hitting the reset button</span> for your body and mind. When you sleep well, you feel happier, your body burns energy better, and your immune system works stronger. Sleep experts often say that having a <span>regular bedtime routine</span> can really help you fall asleep faster and sleep more soundly. This means doing things that tell your brain it's time to wind down. You probably know some of these things, like not eating a big meal right before bed, avoiding coffee or alcohol, and turning off your phone and tablet.

These devices give off a blue light that can keep you awake, and the things you see on them can make your mind race. While exercise is good for sleep, doing a super intense workout right before bed can actually make it harder to fall asleep. Instead, try doing gentle exercises like yoga or Pilates, which can help you relax and stretch out any stress from the day. Wall Pilates is even better because it helps your blood flow better without making your heart beat too fast.

<h2>How To Do Wall Pilates?</h2>You don't need to go to a gym or a special class to do wall Pilates. You can do it right at home as long as you have a wall and a little space on the floor. One easy move is the wall roll-down, which is like a forward fold in yoga. You stand with your calves against the wall and slowly roll down, stretching your back and legs. Then, you roll back up slowly. Another move is the elevated hip bridge, where you lie on your back with your feet on the wall and lift your hips up and down. 

This helps strengthen your core and glutes. The best move for relaxation is the legs-up-the-wall pose. You scoot your hips close to the wall and put your legs straight up, making an L-shape with your body. You just stay there and breathe deeply for about five minutes. This helps your whole body relax and prepare for a good night's sleep. Doing these simple exercises before bed can make a big difference in how well you sleep.

Health Conditions A-Z

health

Exercise At Home Lying Down

perceptual and motor skills

journal of bodywork and movement therapies

clinical epidemiology

sleep is like hitting the reset button

regular bedtime routine

Is Adrenal Fatigue A Real Thing? What Does Science Say?

If You Are Wondering How Prisoners Get So Muscular, This Intense Bodyweight Workout Is The Answer

Not Stress, Your Dinner Time Is Messing Up Your Sleep

Fitness

10 Foods to Avoid Eating During Season

10 Strength Exercises To Help You Burn Belly Fat

10 Food Habits That Are Ruining Your Health

10 Exercises You Should Do For Better Joint Health

10 Foods That Are High-Protein You May Not Know About

10 Fiber Rich Dinner Choices To Try

10 Ways To Curb Unhealthy Cravings

10 Healthy Egg Recipes You Can Try

​10 Morning Exercises You Should Do Everyday​

10 Protein Healthy Bread Recipes

10 Morning Habit You Should Teach Children

10 Nutty Recipes You Should Try For Your Health

10 Exercises You Should Do Before Sleeping

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

Pilates is a widely regarded exercise which is only growing in popularity. It was also named to be the exercise of 2024, it is a dynamic routine that helps you build muscle, focus on flexibility as well as help you with your fitness goals. While you can definitely get Pilates classes and do them in a group, you can also do these exercises at home and whenever you want! There are many types of Pilates like classical, mat, reformer, wall etc. Wall Pilates uses walls as a supporter to help you stretch as well as strengthen your leg muscles. You are basically using the wall to help your legs stay up and exercise against gravity, meaning you will use more calories than usual. There are many more benefits to doing Pilates. A 2013 study published in the Journal of Bodywork and Movement Therapies has shown that doing Pilates regularly can help people of all ages sleep better. Another study published in 2014 Perceptual and Motor Skills have found that older adults, middle-aged adults, and even teenagers who do Pilates sleep more soundly and feel less sleepy during the day. So, whether you're young or old, wall Pilates can be a great way to improve your sleep. It was also said to be great for adolescent girls to do Pilates as well by a 2024 study published in Clinical Epidemiology and Global Health. What Is The Importance Of Sleep And Bedtime Routines Getting good sleep is like hitting the reset button for your body and mind. When you sleep well, you feel happier, your body burns energy better, and your immune system works stronger. Sleep experts often say that having a regular bedtime routine can really help you fall asleep faster and sleep more soundly. This means doing things that tell your brain it's time to wind down. You probably know some of these things, like not eating a big meal right before bed, avoiding coffee or alcohol, and turning off your phone and tablet.These devices give off a blue light that can keep you awake, and the things you see on them can make your mind race. While exercise is good for sleep, doing a super intense workout right before bed can actually make it harder to fall asleep. Instead, try doing gentle exercises like yoga or Pilates, which can help you relax and stretch out any stress from the day. Wall Pilates is even better because it helps your blood flow better without making your heart beat too fast.How To Do Wall Pilates?You don't need to go to a gym or a special class to do wall Pilates. You can do it right at home as long as you have a wall and a little space on the floor. One easy move is the wall roll-down, which is like a forward fold in yoga. You stand with your calves against the wall and slowly roll down, stretching your back and legs. Then, you roll back up slowly. Another move is the elevated hip bridge, where you lie on your back with your feet on the wall and lift your hips up and down. This helps strengthen your core and glutes. The best move for relaxation is the legs-up-the-wall pose. You scoot your hips close to the wall and put your legs straight up, making an L-shape with your body. You just stay there and breathe deeply for about five minutes. This helps your whole body relax and prepare for a good night's sleep. Doing these simple exercises before bed can make a big difference in how well you sleep.