This At-Home Wall Pilates Workout Is Perfect For Beginners
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Despite being a low-impact workout modality that's been around for years, Pilates seems to be hotter than ever. If you're new to the method, you may fall in love with this beginner-friendly twist on the traditional approach: wall Pilates.
Pilates is a method of exercise created by Joseph Pilates in the early 20th century, says Ariel Schwartz, a certified Pilates instructor and co-founder of The Workshop Pilates. “Pilates focuses on strengthening the core muscles, including those of the abdominals and back, as well as improving stability, posture, balance, and flexibility,” she explains.
More specifically, wall Pilates is traditional Pilates exercises done against a wall for additional support, stability, or added resistance, says Schwartz. “Wall Pilates movements are based on movements you would see in both the class repertoire created by Joseph Pilates and those you might typically see taught in a group mat or reformer Pilates class.”
Keep scrolling for more info about wall Pilates, including the benefits and five moves you can do at home.
Meet the expert: Ariel Schwartz is a certified Pilates instructor and co-founder of The Workshop Pilates.
What is wall Pilates?
Wall Pilates involves performing traditional Pilates exercises with the support of a wall, Schwartz reiterates. The idea is that the wall provides extra support, stability, and added resistance, she explains.
There isn’t necessarily a standardized set of exercises that are considered “wall Pilates,” but the method is an adaptation of mat and reformer Pilates exercises that are executed with a part of the body pressed against the wall, says Schwartz. Typical wall Pilates exercises include glute bridges, abdominal curls, side-lying hip and glute work, and planks.
The low-impact workout is also great for *all* levels since it can be a full-body burn or catered to a specific muscle group such as your core, glutes, or hamstrings, she adds.
5 Wall Pilates Exercises To Try At Home
Instructions: Complete the following exercises as a circuit three times through.
Roll Up
How to:
Start lying on back, legs hip-width apart, feet flexed against the wall, arms reaching overhead.
Inhale to prepare, then exhale and raise arms in line with the ears, nodding chin to chest as you begin to peel the spine off floor.
Continue to roll forward, reach arms toward toes, and restack the spine to a tall, seated position. Keep feet actively pressing into the wall to provide stability of the lower body as you engage abdominal muscles.
Inhale at the top, then exhale as you scoop through the low belly creating a rounded “c-curve” shape of the spine, rolling back down vertebrae by vertebrae.
When shoulder blades meet the ground, reach arms back overhead. That’s 1 rep. Do 8 reps.
Side-Lying Hydrant
How to:
Start lying on side with back up against the wall, bottom arm bent underneath head, knees bent and resting in front of the body. Keep top knee at a 90-degree bend.
Inhale to prepare, then exhale as you lift the top knee up toward the ceiling.
Remain active through the bottom side waist as you try to lift the bottom ribs away from the ground. The wall should provide tactile feedback to ensure hips stay stacked throughout the movement.
Inhale and slowly lower back down to starting position. That’s 1 rep. Do 10 reps on each side.
Pro tip: If you’re ready to level-up, Schwartz suggests pulsing the knee toward the ceiling at the top of the movement, drawing circles with the knee, or keeping the heels connected for a “clam” shape.
Glute Bridge
How to:
Start lying on back about shin length away from the wall, knees bent, feet pressing into the wall at knee height, arms long by side.
Inhale to prepare, engage your hamstrings, glutes, and core, and exhale to lift hips up to a bridge position.
Inhale at the top, then exhale to slowly lower back down to the starting position. That’s 1 rep. Do 10 reps.
Pro tip: Looking for something extra spicy? Schwartz recommends adding a march when the hips are lifted (alternate pulling one knee into the chest at a time), performing the bridge with one foot on the wall and one leg extended toward the ceiling, or pulsing the hips up and down at the top of the bridge.
Roll Down To Pushup
How to:
Start in a standing position with back up against the wall, arms long by sides.
Inhale to circle the arms up and overhead, then exhale as you slowly roll down, reaching palms to the floor. The wall offers feedback as you articulate the spine to roll down.
Inhale and walk hands out to a plank position, then bend at elbows to lower chest toward the floor for a pushup.
Exhale as you push back to a plank position, then walk hands back to the feet as hips lift toward the ceiling.
Inhale as you hold the stretch, then exhale to engage core, and roll back up to a standing position. That’s 1 rep. Do 8 reps.
Pro tip: Add additional pushups between each rep if you’re looking for an extra burn.
Squat
How to:
Start in a standing position with back against the wall, legs slightly wider than hip-width apart, toes slightly rotated outward.
Inhale as you bend knees and lower down into a squat position, keeping chest lifted as though you are sliding back down the wall.
Engage inner thighs, glutes, and lower abdominals, then exhale to straighten the legs, and return to a standing position. That’s 1 rep. Do 10 reps.
Pro tip: To increase difficulty, add a pulse or heel raises while at the bottom of the squat.
Benefits Of Wall Pilates
Beginner-friendly. If you’re just dipping your toe into the world of Pilates, wall Pilates is great for beginners since it only requires a wall, says Schwartz. “The wall offers extra stability (such as holding on), can help with form and alignment (such as lying against the wall on your side), or resistance (bridging off the wall),” she explains. Once you’re comfortable with the fundamental exercises, you can then level up by adding additional challenges like hand or ankle weights, a Pilates ball, or resistance band, she says.
Accessible. Not only is wall Pilates free, but it doesn’t require any additional equipment, says Schwartz. It’s also a great workout when you’re traveling, short on time, or craving a quick burn.
Decreases stress. Any movement can be beneficial for your mental health, but Pilates may be particularly helpful in managing stress, says Schwartz. This may be in part thanks to the focus on breathwork and emphasis on the mind-body connection.
Boosts body awareness. Using a wall can help you understand where your body is relative to space, says Schwartz. This is especially helpful for focusing on proper alignment when you don’t have a Pilates instructor cueing your routine and monitoring form, she explains.
Provides a full-body workout. Wall Pilates can be designed to target different muscle groups, such as the abdominals, glutes, hamstrings, and arms for a total-body workout, says Schwartz. Many moves are also compound exercises which work multiple muscle groups at the same time.
Will I see results with wall Pilates?
Wall Pilates is great if you’re unable to get to your local Pilates studio and/or looking for a quick burn, but it doesn’t necessarily match the benefits of reformer Pilates or resistance training, says Schwartz.
If your goal is to maintain strength, wall Pilates is an awesome workout. However, if you’re looking to lose weight or gain muscle, you need to add a weighted aspect to your regimen like using a reformer or lifting weights, she explains. Combining wall Pilates with other mat Pilates exercises and adding additional resistance with weights or resistance bands will create a more dynamic, challenging, and effective workout, she adds.
That said, one TikToker felt a core and booty burn after 10 minutes of wall Pilates, while another user noticed more ab definition after 10 days.
Just remember, much like any fitness regimen, consistency is key to seeing wall Pilates results, says Schwartz. Her suggestion? Opt for a longer, 45-minute, full-body workout three to four times a week, or split up your training with shorter, 15- to 20-minute workouts that target a specific muscle group five to six times a week for maximum results. However, because wall Pilates is low-impact, you can totally incorporate it into your daily routine if it’s something you enjoy, she adds.
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