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Wall Pilates Workout For Beginners

Updated
July 9, 2024
Published
March 19, 2024
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Pilates is all the rage right now. With all the recent boutique fitness studios and people raving about it on social media, it just seems like everyone is hopping onto this trend. One of the main reasons why people love Pilates is because of its accessibility! You don’t require much equipment and you can also do a pilates workout at home if you choose to!

One of the latest pilates workout trends seen on social media is called Wall Pilates. Those who have done this pilates wall workout claimed that wall pilates offers just about the same toning benefits as reformer pilates classes without the need for any equipment and at no cost.

What Is Wall Pilates?

Wall Pilates is a pilates workout that is done using a wall for support and balance. Those who practice wall pilates will perform a series of movements and exercises using the wall as a prop to enhance body alignment, deepen stretches, and engage specific muscle groups [1].

How Is It Different From Traditional Pilates?

Wall Pilates is actually not that different from traditional 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.

6 Benefits Of Doing Wall Pilates

6 benefits of wall pilates

Whether you’re a seasoned Pilates practitioner or you’re new to the practice, wall Pilates has a lot to offer from improved alignment to better core strength. 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. Aside from that, core strength is also important in protecting your spine and improving posture [2].

2. Improves Muscle Strength

With the combination of strength, toning, and resistance exercises, wall pilates can help to significantly improve muscle strength. This is especially important due to the risk of losing muscle strength as you age.

Studies have shown that the inclusion of resistance exercises into workout routines can help to prevent loss of strength while also reducing the risk of injury.

3. Increased 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. 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. Easily Accessible

This workout is easily accessible as you do not need to have any equipment or much space. 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. 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.

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5 Wall Pilates Exercises

5 wall pilates workout
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1. Wall Bridge

wall bridge
wall pilates workout

Wall Bridge is a variation of the glute bridge exercise. 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. Your butt should also be roughly a foot’s length from the wall.
  2. Push your hips off the floor, up towards the ceiling, and squeeze your glutes.
  3. Hold for a few seconds before bringing it back down to the starting position.

2. Wall Sit

wall sit
wall pilates workout

Wall Sit is an exercise that will target the muscles in your thighs, also known as quadriceps. This exercise provides a good burn 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. Brace 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 and not past your toes.
  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. Wall Side Lying Leg Raise

wall side lying leg raise

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

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

wall push up

Finding it hard to do a regular push-up? The Wall Push-Up is a great alternative to that. It is an upper-body exercise that is beneficial for beginners as well as those with back problems. It is easy on the wrist and does not put stress on the spine.

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, shoulder-width apart.
  3. Bend your elbows as you lean in, bringing your chest towards the wall.
  4. Push back into the starting position until your arms are straight.

5. Wall Squat

wall squat

Wall squats are similar to wall sits with the exception of having to hold the position in place. It is a convenient workout that helps to build lower body strength and muscle endurance.

How to do it:

  1. Stand with your back against the wall with your feet shoulder-width apart.
  2. Make sure that your feet are pressed firmly against the floor as you slowly lower your body down.
  3. Stop when your thighs are parallel to the floor, knees bent at a 90-degree angle.
  4. Slowly push yourself back up into a standing position and repeat this until the set is completed.

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.

Summary

Whether you’re new to Pilates or seeking a convenient workout solution, wall Pilates is a great solution to help you clock your daily workout in. Sometimes, it is not always about having to go to a proper studio or class for it to be an effective workout. It is more about the exercises that you are doing and focusing on muscle engagement.

So, the next time that you think of spending on a Pilates class, remember that wall Pilates is just as great!

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Other Workouts

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

Intermediate Mat Pilates Workout with PDF

Pilates Reformer Workout Plan PDF

FAQs
Are Wall Pilates effective?
Are Wall Pilates better than Traditional Pilates?
Does Wall Pilates really help with losing weight?
Is there a free app for Wall Pilates?
References  

Ackler, M. (2023) What is Wall Pilates? [online]. Available at: https://www.pilatesanytime.com/blog/equipment/what-is-wall-pilates

Barnes, M. (n.d.) What Exactly Is Wall Pilates? Plus 5 Wall Pilates Exercises to Try at Home [online]. Available at: https://youaligned.com/fitness/what-is-wall-pilates/

Cannataro, R., Cione, E., Bonilla, D. A., Cerullo, G., Angelini, F., and D'Antona, G. (2022). Strength training in elderly: An useful tool against sarcopenia. Frontiers in sports and active living, 4, 950949. https://doi.org/10.3389/fspor.2022.950949

About authors
Siti Amirah
Written by
Amirah is a dedicated content writer with a deep passion for mental health and wellness. Recently, she has expanded her focus to include fitness and overall health, motivated by her commitment to cultivating a healthier lifestyle. She hopes to provide valuable insights and tips for others to lead a healthy and fulfilling life.
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