{"id":264021,"date":"2026-08-12T16:10:08","date_gmt":"2026-08-12T16:10:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us-pa\/264021\/"},"modified":"2026-08-12T16:10:08","modified_gmt":"2026-08-12T16:10:08","slug":"upgrade-your-pilates-practice-with-these-philly-exercise-cards","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us-pa\/264021\/","title":{"rendered":"Upgrade Your Pilates Practice With These Philly Exercise Cards"},"content":{"rendered":"

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNews<\/a>\t\t\t\t\t\t<\/p>\n

\u201cWall Pilates,\u201d a series of 75 illustrated assisted Pilates movements created by In Flow Studio owner Alli Cavanagh, debuts next week.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"<\/p>\n

\u201cWall Pilates,\u201d a deck of exercise cards created by Philly instructor Alli Cavanagh, publishes August 18th. \/ Photography courtesy of Zeitgeist, an imprint of Penguin Random House<\/p>\n

As Pilates continues to be the \u201cit girl\u201d<\/a> of today\u2019s fitness industry, one Philly instructor is breathing new life into the century-old, low-impact exercise method with a fresh, accessible product.<\/p>\n

Alli Cavanagh, owner of In Flow Studio<\/a> (three locations in Fishtown and Old City), has created \u201cWall Pilates: Step-by-Step Workouts for Strength and Stability,\u201d a deck of 75 illustrated exercises cards<\/a> that aims to kick-start \u2014 and advance! \u2014 your Pilates practice. Even better: You don\u2019t need any equipment \u2014 just a wall, which creates a semblance of resistance. And that\u2019s the real beauty of this card deck: Practically anyone can use it, anywhere \u2014 at home, on vacation, in an airport. Heck, you can even get your co-workers doing Rolling Like a Ball in the office!<\/p>\n

Zeitgeist, an imprint of Penguin Random House approached Cavanagh about creating the card deck, she says \u2014 \u201cI believe they found me on TikTok\u201d \u2014 and she immediately saw a fit. \u201cMaking Pilates accessible and approachable for all\u201d is a top priority of her practice.<\/p>\n

The exercises of Wall Pilates range from Joseph Pilates\u2019s original repertoire \u2014 his \u201cclassical\u201d work of 34 movements, from The Hundred to Swimming to Teaser \u2014 to contemporary additions like leg lifts and various lunges. (Some great stretches are also included, like hip and chest openers.) All intend to support your mobility, flexibility, and strength without straining your joints.<\/p>\n

Cavanaugh\u2019s deck moves methodically from beginner-friendly movements to more advanced ones. (The difficulty level is disclosed on each card.) Practicing is fool-proofed: Step-by-step instructions, with accompanying illustrations (designed by Austin-based artist Kate Francis), detail precisely how to move your body and use the wall for assistance. Target areas (back, core, glutes, etc.) are also noted, so you know which body parts you\u2019re working.<\/p>\n

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The deck\u2019s how-to guide provides 30 different recommendations for sequence combinations. (In Pilates, a sequence combines three or more movements to create a \u201cflow,\u201d with the goal of working both major and minor muscles uniformly.) That way, you don\u2019t have to do all 75 exercises every time you crack the deck.<\/p>\n

\u201cEach card and sequence in the deck is designed to meet you where you are, and you can choose exercise sequences based on your confidence in the work,\u201d Cavanagh says. \u201cThe more you move, the more you\u2019ll understand your body, and the more confidence you\u2019ll have to explore advancing to higher level exercises and sequences.\u201d<\/p>\n

So, the deck helps all levels of users. Beginners find exercises that match their current skill level, while experienced practitioners gain \u201ca different perspective on the practice they already know, using the wall,\u201d Cavanagh adds.<\/p>\n

\u201cI believe movement shouldn\u2019t require the perfect setup or an hour-long time block on your calendar,\u201d she says. \u201cMy hope is that this deck not only introduces you to Pilates or deepens your existing practice, but reminds you that showing up, even in small ways, is always enough.\u201d<\/p>\n

\u201cWall Pilates: Step-by-Step Workouts for Strength and Stability\u201d officially publishes on August 18th. You can preorder it here<\/a> for $19.99.<\/p>\n","protected":false},"excerpt":{"rendered":"News \u201cWall Pilates,\u201d a series of 75 illustrated assisted Pilates movements created by In Flow Studio owner Alli…\n","protected":false},"author":2,"featured_media":264022,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[69,71,70],"class_list":["post-264021","post","type-post","status-publish","format-standard","has-post-thumbnail","category-philadelphia","tag-philadelphia","tag-philadelphia-headlines","tag-philadelphia-news"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/posts\/264021","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/comments?post=264021"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/posts\/264021\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/media\/264022"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/media?parent=264021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/categories?post=264021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-pa\/wp-json\/wp\/v2\/tags?post=264021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}