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 equipments and you can also do pilates workout at home if you choose to!
One of the latest pilates workout trend seen on social media is called Wall Pilates. Those who have done this pilates wall workout claimed that wall pilates offer just about the same toning benefits as reformer pilates classes without the need of any equipment and at no cost.
What is Wall Pilates?
Wall Pilates is 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
Whether you’re a seasoned Pilates practitioner or you’re new to the practice, wall pilates have 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 that do not have access to the 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.
5 Wall Pilates Exercises
1. Wall Bridge
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:
- 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.
- Push your hips off the floor, up towards the ceiling and squeeze your glutes.
- Hold for a few seconds before bringing it back down to starting position.
2. Wall Sit
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:
- 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.
- Brace your abdominal muscles and slide your back down until your thighs are parallel to the floor, knees bent at a 90 degree angle.
- Make sure that your knees are directly above your ankles and not past your toes.
- Keep your back flat against the wall as you hold yourself in this position for 20-60 seconds.
- Slide back up to standing position and repeat accordingly.
3. 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:
- Start by lying on your side with your hip pressing against the wall. Your body should be straight with you legs extended vertically and feet stacked on top of each other.
- 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.
- 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 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:
- Start by facing a wall and stand an arm-length away from the wall.
- Place your hands on the wall, shoulder width apart.
- Bend your elbows as you lean in, bringing your chest towards the wall.
- Push back into the starting position until your arms are straight.
5. 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:
- Stand with your back against the wall with your feet shoulder width apart.
- Make sure that you feet is pressed firmly against the floor as you slowly lower your body down.
- Stop when your thighs are parallel to the floor, knees bent at a 90 degree angle.
- Slowly push yourself back up into 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!
Wall Pilates Workout: FAQs
Are Wall Pilates effective?
Yes, wall pilates are effective. It can help in strengthening and toning the body, improve flexibility and enhance overall fitness.
Are Wall Pilates better than Traditional Pilates?
This would depend on an individual’s goal and preferences. Wall Pilates and Traditional Pilates are both effective workouts that offer various benefits. Wall Pilates could be beneficial for individuals that need more support for balance or form whereas Traditional Pilates could be beneficial in building muscle control and body awareness.
Does Wall Pilates really help lose weight?
Yes, wall pilates can help to lose weight, just like any other exercises. However, this is provided that you are combining it with a balanced diet. Pilates primarily focuses on improving strength, flexibility and muscle definition.
Is there a free app for Wall Pilates?
Yes, there are actually a number of free apps for Wall Pilates available on the app store or google play. While JustFit is not a free app, we do offer a 7-day trial which will allow you to explore the different functions and workouts within our app. Inside the app, there is a ‘wall pilates’ series. Try it now!
Other Workouts
If you liked this article, check out our other pilates workout series:
Intermediate Mat Pilates Workout with PDF
Intermediate Reformer Workout with PDF
References
[1] Ackler, M. (2023) What is Wall Pilates? [online]. Available at: https://www.pilatesanytime.com/blog/equipment/what-is-wall-pilates
[2] 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/
[3] 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
