The Pilates industry has experienced unprecedented growth, becoming the top workout of the year on the MindBody app, with Google searches up 71% in recent years [1]. Introduced in the early 1920s by Joseph Pilates [2], there are now more options than just traditional mat Pilates, including reformer Pilates, hot Pilates, and the rising star: wall Pilates.

In this article, we’ll focus on wall Pilates, a favorite among JustFit users. This method combines the ease of mat Pilates with the stability of a wall, making it ideal for beginners and those with mobility issues. 

What Is Wall Pilates?

Wall Pilates is a bodyweight workout that uses many exercises found in mat Pilates and utilizes a wall for support and balance. In this practice, participants perform a series of movements and exercises with the wall serving as a support.

Who is Wall Pilates Suitable For?

• People with muscle weakness or any form of disability and physical limitation who can benefit from additional support, seniors for example.
• injured individuals or pregnant women who may have difficulty with getting up or going down frequently.
• Those who are looking for simple exercises to do amidst traveling or at break at work.
• If you want to shake up your workout and challenge your upper body strength.

How Is It Different From Traditional Pilates?

Wall Pilates is actually not that different from traditional mat Pilates! In fact, you will essentially perform the same traditional pilates exercises without any equipment. If you are doing leg exercises, you would be using the wall to place your feet, mimicking the foot bar of a reformer machine.

Is Wall Pilates Alone Enough Exercise for a Beginner?

Whether a workout is ‘enough’ is completely individual and varies on your health status, fitness level, exercise experience, and preferences. Bodyweight works like wall Pilates are a good starting place for beginners, those with health issues that include mobility or strength limitations, and anyone who enjoys it. It will likely not be challenging enough to provide intermediate or advanced exercises however

Meg Lambrych, BSN, RN, NASM-PT, PN-1

Registered Nurse, Nutritionist, Personal Trainer, Content Writer & Journalist

6 Benefits Of Doing Wall Pilates

Whether you’re a seasoned Pilates practitioner or you’re new to the practice, wall Pilates has a lot to offer for anyone looking for an at-home or on-the-go workout option. Wall pilates benefits include its effectiveness as a low-impact workout that enhances strength, stability, and posture. Wall pilates offers a unique and effective way to elevate your fitness journey. The exercises are low-impact, making it an amazing workout for beginners.

1. Builds Core Strength

Building core strength is important as your core is what helps you to maintain balance. With more balance, you are reducing the potential risk of falling that particularly affects senior adults. Aside from that, core strength is also important in protecting your spine and improving posture [3].

2. Develops Muscle Endurance

By targeting important muscle groups like core, glutes, legs, and arms, wall pilates can help to significantly improve muscle endurance. This is especially important due to the risk of losing muscle strength as you age.

A PubMed study that was conducted on elderly individuals proved how mat Pilates has improved lower limb strength, hip and lower back flexibility, and cardiovascular endurance in them

3. Develops Flexibility

By incorporating exercises that require you to stretch your body out against the wall, Wall Pilates helps improve flexibility and range of motion in the muscles and joints.

4. Improves Mind-Body Connection

Wall pilates is not a very intense workout which means that you are able to focus better on what an exercise is doing to the target muscle. Building this mind-body connection helps you to improve and get better as you progress in your Wall Pilates practice.

5. Provides Accessible Movement

This workout is easily accessible as you do not need to have any equipment or much space, a yoga mat suffices. This is a great alternative for individuals who do not have access to traditional pilates equipment or studios but are looking for the same benefits.

6. Offers Additional Joint Support

Some exercises such as push-ups may require you to put in a lot of weight on joints in order to perform them well. The wall provides support for the joints which is perfect for those who may have weaker joints or mobility issues.

How Does Wall Pilates Offer Extra Support?

Wall Pilates is a great exercise option for people who like to work out at home or on the go and anyone who would benefit from additional balance support. Since it incorporates many of the same exercises as other Pilates variations, you’ll develop muscular endurance, a stronger core, and improve your mind-body connection–all while stressing your joints less

Meg Lambrych, BSN, RN, NASM-PT, PN-1

Registered Nurse, Nutritionist, Personal Trainer, Content Writer & Journalist

5 Wall Pilates Exercises

1. Wall Bridge

Wall Bridge is a variation of the glute bridge exercise that works on your glutes, hamstrings, core, and also your hip flexors. This helps with your hips’ range of motion and strengthens your lower body in general. Instead of placing your feet on the floor, you will be placing your feet against the wall to support the body.

How to do it:

1. Start by lying down with your back against the floor. Place your feet flat against the wall, making sure that your knees are bent at 90 degrees. Your butt should also be roughly 18 inches  from the wall.
2. Push your hips off the floor, up towards the ceiling, and squeeze your glutes, hamstrings, and core. 
3. Hold for a few seconds before bringing it back down to the starting position.

2. Wall Sit

Wall Sit is an exercise that will target the muscles in your thighs, core and upper back. You will feel a burn in your thighs and core while doing this exercise with muscles being activated as you hold yourself in a seated position against the wall.

How to do it:

1. Start with your back against a wall with your feet shoulder-width apart. With both feet, step forward until you are about 2 feet away from the wall.
2. Contract your abdominal muscles and slide your back down until your thighs are parallel to the floor, knees bent at a 90-degree angle.
3. Make sure that your knees are directly above your ankles.
4. Keep your back flat against the wall as you hold yourself in this position for 20-60 seconds.
5. Slide back up to a standing position and repeat accordingly

3. Side Lying Leg Lift Against Wall

The Side Lying Leg Raise is an exercise that not only targets the outer thighs, hips, and glutes but also focuses on engaging the core to strengthen the waist region.

How to do it:

1. Start by lying on your side with your hip pressing against the wall. Your body should be straight with your legs extended vertically and feet stacked on top of each other.
2. Lift your top leg towards the ceiling, ensuring that your leg is straight. Pause for a moment before lowering it back down in a slow and controlled motion.
3. Repeat this movement a few more times and switch sides.

4. Wall Push Ups

Finding it hard to do a regular push-up? The Wall Push-Up is a great alternative to that. It is a total body exercise beneficial for beginners and those with back problems, also effectively activating the chest muscles and triceps.

How to do it:

1. Start by facing a wall and stand an arm-length away from the wall.
2. Place your hands on the wall at shoulder height, shoulder-width apart.
3. Bend your elbows as you lean in, (Keep your elbows tucked in at 45 degrees. You should look like an arrow, not the letter T) bringing your chest towards the wall.
4. Push back into the starting position until your arms are straight.

5. Wall Lunges

Wall assisted lunges are quite similar to regular ones, except now you have the help of a wall to rest your hands at. It targets the glutes, quadriceps and hamstrings and can help in correcting muscle imbalances.

How to do it:

1. Stand facing away from a wall, about two feet away. Place your hands on the wall for support.
2. Step your right foot back into a lunge, lowering your knee toward the ground. Keep your left knee aligned over your left ankle.
3. Use the wall to help maintain balance as you lower into the lunge. Ensure your core is engaged.
4. Push through your left heel to return to the starting position, stepping your right foot forward.
5. Switch legs and perform the lunge with your left foot back. Repeat on each side.

You may also like:

28-Day Wall Pilates Challenge For Strength and Weight Loss

3 Wall Pilates Routines to Try

As a beginner, drawing up a schedule or routine can be a daunting task. A great way to start is by joining a wall pilates challenge, which is effective for both newcomers and experienced individuals. So we’re here to make things simpler for you by helping you kick things off with a list of routines to pick from!

Stretch Your Body

For a good stretch that’s sure to warm up all your muscles, give this routine a shot

Easy Standing Workout

All you need is a yoga mat and 7 minutes of your time to get going with this simple, all-standing workout routine

8 Min Abs Workout

This one is for those hoping to tone their abdomen area and get some killer definition for their upper body

Tips For Doing Wall Pilates Workouts

When doing these pilates wall workouts, you want to ensure that you are doing it correctly so that you are maximizing muscle engagement. Here are some helpful tips to build a toned body that is comparable to traditional mat pilates or reformer pilates:

• Proper Alignment: Throughout the workout, you want to ensure that you are maintaining a neutral spine by engaging your core.
• Start slowly: If you are just starting wall pilates, start off with basic exercises and gradually work to increase your pace. You want to avoid pushing yourself too hard at the beginning as that could lead to potential injuries.
• Breathing Techniques: Make sure that you are always breathing throughout the workout. Inhale through your nose as you prepare for the movement and exhale through your mouth as you perform the movement.
• Stay consistent: Last but not least, you want to stay consistent. Consistency is the key to improving your form and achieving the results that you want. Practice doing pilates regularly each week.

Embark on your wall pilates journey today and start your personal experience with guided routines to enhance your mobility, flexibility, and strength.

Summary

Whether you’re new to Pilates or looking for a convenient at-home workout, wall Pilates is an excellent option for getting your daily exercise in. You don’t always need to attend a studio or class for an effective workout; what matters most is the quality of the exercises and your focus on muscle engagement. So, the next time you consider investing in a Pilates class, remember that wall Pilates can be just as effective!

You can reach your goals faster with JustFit workout Plans!

Check Out Pilates Workout Plans

If you liked this article, check out our other Pilates workout series:

Intermediate Mat Pilates Workout with PDF

Pilates Reformer Workout Plan PDF