Wall pilates is a full-body workout great for all levels of fitness. It can be modified for a complete beginner or you can be pushed to your limits with advanced movements.
Wall pilates involves traditional pilates movements which we know already work, but adds an extra element which is the wall, that adds resistance, making it a little bit more challenging.
Wall pilates is great for improving balance, stability and strength. It is a full-body workout that tones your arms, legs, glutes and core.
All you need for this workout is a mat and a wall so it makes the workout very accessible for everyone.
12 Benefits of Wall Pilates
Wall Pilates is a variation of traditional Pilates that utilises the wall as a prop to enhance the workout. Yes, all you need to do is pick a wall.
Wall Pilates is designed for maximum fat-burning and muscle toning, utilising only your body and the wall as your gym. So grab a water bottle and pick your wall – you could even do this one in the restroom or staff room on your lunch break!
Wall Pilates offers a wide range of benefits for women looking to improve their overall fitness.
Apart from weight loss, better posture, and muscle strength, Wall Pilates is also great for reducing period cramps due to stretching the lower back muscles and pelvis which may help ease any period cramps.
It also helps reduce stress levels and can help improve a better night’s sleep.
Some of the key benefits of Wall Pilates include:
Support weight loss – Wall Pilates is designed to engage every muscle in the body, making it an ideal exercise form for weight loss.
Improved posture and body alignment.
Increased muscle strength and tone, particularly in the core, legs, and arms.
Enhanced flexibility and range of motion.
Better balance and stability.
Effective fat-burning and calorie-burning workout.
Reduced stress levels – as you move through the different poses and stretches with control.
Reduced back pain – The exercises involved in Wall Pilates are designed to lengthen the spine and decompress the vertebrae.
Improve circulation – Poor circulation can lead to a variety of problems, including tiredness, swelling, and varicose veins. Wall Pilates exercises are a powerful tool to help improve circulation in the body.
Improve digestion – Wall Pilates also offers significant benefits for improving digestion. The gentle movements required during the exercises not only help massage the internal organs but also stimulate digestion.
Reduced period cramps – Wall Pilates can be a significant help in alleviating menstrual cramps. The movements lengthen and open the lower back muscles and pelvis, offering pain relief.
Better sleep – Whether you choose traditional Pilates or Wall Pilates, the benefits for a better night’s sleep are significant. The combination of deep breathing exercises and relaxation techniques in Pilates not only helps calm the mind and body but also significantly reduces stress levels.
Wall Pilates is particularly great for beginners because it provides a supportive and stable environment for learning the basic principles of Pilates.
Additionally, the low-impact nature of Wall Pilates makes it suitable for individuals who are new to exercise or have physical limitations.
How to do Wall Pilates
Wall Pilates is pretty easy to do as it is a quite low impact exercise. So feel confident that you too will soon love doing this exercise daily.
To start your Wall Pilates journey, you’ll need to find a suitable wall space in your home. Look for a clear wall area that is free from any sharp objects, slip hazards, or furniture you might bump into.
Wall squats: Stand with your back against the wall and lower yourself into a seated position, as if sitting in an invisible chair. Hold this position for 30 seconds, then slowly stand back up.
Wall push-ups: Stand facing the wall and place your hands on the wall at shoulder height. Lower your chest towards the wall, then push back to the starting position. Aim for 10-15 repetitions.
Wall plank: Start in a standing position facing the wall, place your hands on the wall at shoulder height, and walk your feet back until your body forms a straight line. Hold this position for 30 seconds to 1 minute, engaging your core and glutes.
Read more: Wall Pilates Workout for Beginners
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Additionally, wall Pilates may provide an easy way to improve your overall strength, balance and stability in the comfort of your home. “The wall adds resistance to workouts without the need for extra equipment,” says Jardine.
The 28-day wall Pilates program did wonders for my back pain — more than meds, heating pads, or ice packs had ever been able to accomplish. Whether this was a result of all the targeted core work, the dedicated days to full body stretching, or a combination of both, my lower back felt better than it had in years.
Just because the wall is used as a prop does not mean it detracts from the effectiveness of the workout. In fact, wall Pilates can provide similar benefits to traditional Pilates in terms of improving strength, flexibility, and posture (8).
Wall pilates is a type of strength training, so if done regularly alongside eating a healthy diet and other forms of exercise (such as walking, running, or training in the gym) it can support weight loss.
Wall Pilates offers accessible exercises (5) that use a wall for additional support and resistance, which makes it ideal for beginners who want to tone specific areas of their bodies or lose belly fat. Wall Pilates exercises are a convenient way to work out on a daily basis and cater to a variety of fitness levels.
"Strength gains take 4-6 weeks for the nervous system to improve the efficiency of activating muscle, and more like 12 weeks to actually see changes in the muscle size itself," she says. "This is when you are stressing the muscles at least 60% of their max ability.
While individual experiences will vary, many people begin to notice physical improvements within a few weeks of consistent Pilates practice (usually the initial results within about 3 weeks) This is because even in the first few weeks, your ability to activate the correct muscles and be aware of your posture begins to ...
The length of time it takes to see results from pilates can vary depending on a variety of factors, including an individual's fitness level, frequency of practice, and overall health. However, with regular practice and dedication, many individuals can begin to see results within a few weeks.
Wall pilates is a twist on traditional pilates that includes a wall – where traditional pilates mainly involves exercising on mats or using machines like reformers; wall pilates adds a new dimension by incorporating the use of (you guessed it) a wall to press upon with your feet, arms, back, or side.
'”For more advanced people, if you've mastered the exercises, it can be a great way to add intensity to each move, as with wall sits. It can be a tool to make your workouts easier or more complex”. '
Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely!20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).
Wall Pilates is a fun twist on traditional Pilates. It takes core strengthening exercises to a whole new level by using a wall or sturdy surface for support. Unlike regular Pilates which relies on body weight and gravity, Wall Pilates amps up the resistance by incorporating the power of the wall.
Reformer Pilates, as suggested, uses the Pilates reformer machine. It is arguably more intense and dynamic than a mat Pilates class as the machine is designed to add resistance to each of the Pilates exercises.
On average, moderate-intensity Pilates sessions (done at 60%-75% maximum heart rate) can burn approximately 200-400 calories per hour. For higher-intensity workouts (when done at 75%-90% of your maximum heart rate), this number can reach up to around 600 calories per hour.
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