More than 100 years after its invention, Pilates seems to finally be getting some attention. TikTok is full of videos extolling the low-impact workout, with wall Pilates in particular garnering a lot of attention at the moment. The hashtag #wallpilates has racked up millions of views on the platform, with enthusiasts claiming it can help get in shape at home as a cheaper alternative to reformer Pilates. But does it really work? Here’s everything you need to know about one of the most talked-about workouts of 2024.
Wall Pilates: Everything you need to know about the TikTok trend
What is Wall Pilates?
Unlike classical Pilates, the disciplined form created by German anatomist Joseph Pilates, wall Pilates doesn’t have a formal set of exercises. Instead, you press your feet, hands, and other body parts against a wall while performing mat Pilates exercises. “Wall Pilates incorporates a wall into your Pilates workout to add stability, aid alignment, and add resistance,” says Daniella Luxton, Pilates instructor and founder of Coretonic. The wall acts as a replacement for the foot bars found on a reformer machine and is often used to perform exercises like glute bridges and push-ups.
advantage
Pilates of all kinds offers a wide range of health benefits to the body and mind, including:
- Improved flexibility and balance
- Increases muscle strength and tone, especially in the core
- Improve your posture
- Injury rehabilitation
- Increase body awareness
- Reduce stress
- Correct muscle imbalances
So what about wall Pilates? Firstly, it can be done from home or anywhere in the world, making it a great way to add in a variety of workouts while travelling. It also serves as a cheaper alternative to pricey reformer pilates. Other benefits include:
- Suitable for all fitness levels, especially useful for beginners.
- The walls provide extra stability and support.
- Walls can also help with alignment: for example, in the Mermaid Stretch, you can use the wall to help align your rib cage and spine.
- With your legs elevated, your hamstrings and glutes are put under a bit more strain, which can make certain exercises, like glute bridges, more difficult.
@mariasteixeira_ Firm and shape your glutes and abs with this wall Pilates workout. Using a band will give you extra stimulation to your lateral glutes. Do this exercise continuously with little to no rest. After the first round, rest for 1 minute and repeat for 2 more rounds – 3 rounds in total. 👉🏻 My booty bands: @HERA 👉🏻 Multifunctional mat: @Stakt 💕 Link in profile #pilatesgluteworkout #gluteworkout #pilatescore #wallpilates #pilatesworkout #pilatesmat #gluteexercises #workoutathome ♬ Chase It (Mmm Da Da Da) – Bebe Rexha
Is Wall Pilates Effective?
TikTok is notorious for its wellness fads that are often ineffective and, at worst, dangerous. But wall Pilates is a trend that fitness pros can get behind. “Mat Pilates always produces great results when done correctly, but adding a wall definitely adds variety and, in some cases, makes it more challenging,” says Daniella. “For example, a wall can help improve your form, especially where alignment is concerned. If you find stability exercises difficult, the wall can help as an aid. In other cases, the wall can act as a (not expensive!) form of resistance.”
“Like adding a ball or Pilates ring, a wall adds variety and added benefit to your workout – it can help take your workout to the next level or provide support when you need it.” Ultimately, all types of Pilates can be beneficial – it’s all about finding the type that you enjoy most.
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Wall Pilates Exercises
Want to give it a try? Some common wall Pilates exercises include:
- Glute Bridge
- Spine stretch
- push ups
- Roll Down
- Wall sitting
- Clam lying sideways
