Benefits from instructors and transportation at home

Keep scrolling to learn more about Wall Pilates, including its benefits and 5 moves you can do at home.

Meet the experts: 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 while supporting yourself against a wall, Schwartz reiterates. The idea is that the walls provide additional support, stability and additional resistance, she explains.

Although there is not necessarily a standardized set of exercises that are considered “wall Pilates,” this method is an adaptation of mat Pilates exercises and reformer Pilates exercises performed with part of the body pressed against a wall. , says Schwartz. Typical wall Pilates exercises include glute bridges, abdominal curls, sideways hip and glute work, planks, and more.

She adds that this low-impact workout is great for “all” levels, as it can burn your whole body and target specific muscle groups like your core, glutes, and hamstrings. Ta.

5 wall Pilates exercises to try at home

Instructions: Complete the following exercise three times as one circuit.

roll up

Method:

1. Lie on your back with your legs hip-width apart, your feet bent against the wall, and your arms extended overhead.
2. Inhale to prepare, and as you exhale, raise your arms in line with your ears and begin to peel your spine off the floor as you bring your chin toward your chest.
3. Continue rotating forward, extending your arms toward your toes and returning your spine to a tall sitting position. Continue pressing your legs actively against the wall to stabilize your lower body while strengthening your abdominal muscles.
4. Inhale from the top and exhale as you cup your lower abdomen, creating a rounded “C-curve” shape for your spine, rolling back down vertebra by vertebra.
5. When your shoulder blades touch the ground, extend your arms overhead. That’s 1 rep. Repeat 8 times.

horizontal fire hydrant



Method:

1. Lie on your side with your back against a wall, bend your bottom arm under your head, and rest with your knees bent in front of you. Bend your top knee to 90 degrees.
2. Inhale to prepare, then exhale to lift your top knee toward the ceiling.
3. Keep your lower hips active as you lift your lower ribs off the ground. The wall should provide tactile feedback to help keep your hips stacked throughout the movement.
4. Inhale and slowly lower to the starting position. That’s 1 rep. Repeat 10 times on each side.

Pro tip: If you’re ready to level up, Schwartz suggests pulsing your knees toward the ceiling at the top of the movement, making circles with your knees, or connecting your heels to maintain a “clam” shape. doing.

groot bridge



Method:

1. Lie on your back about a shin-length from a wall, knees bent, feet pressed against the wall at knee height, and arms long at your sides.
2. Inhale to prepare, engaging your hamstrings, glutes, and core, then exhale to lift your hips into a bridge position.
3. Inhale at the top and exhale as you slowly return to the starting position. That’s 1 rep. Repeat 10 times.

Pro tip: Looking for something extra spicy? Schwartz suggests adding a march as you lift your hips (alternately pulling one knee toward your chest) or doing a bridge with one leg against the wall and one leg extended toward the ceiling. We recommend that you do this and move your hips up and down at the top. of the bridge.

From roll downs to push ups



Method:

1. Start by standing with your back to a wall, arms extended out to the sides.
2. Inhale and bring your arms over your head, and exhale as you slowly roll over and extend your palms to the floor. As you move your joints to rotate your spine, you get feedback from the walls.
3. Inhale as you reach your hands into a plank position, bend your elbows and lower your chest toward the floor to perform a push-up.
4. As you exhale, return to plank position and bring your hands back to your feet as you lift your hips toward the ceiling.
5. Inhale as you continue the stretch, and as you exhale, tighten your core and return to a standing position. That’s 1 rep. Repeat 8 times.

Pro tip: If you’re looking for more burn, add more push-ups between each rep.

squat



Method:

1. Start in a standing position with your back against a wall, legs slightly wider than hip-width apart, and toes rotated slightly outward.
2. Inhale and bend your knees to get into a squat position, keeping your chest up as you slide down the wall.
3. Engage your inner thighs, glutes, and lower abdomen, exhale as you straighten your legs and return to a standing position. That’s 1 rep. Repeat 10 times.

Pro tip: To increase the difficulty, add pulses or heel raises at the bottom of your squat.

Benefits of Wall Pilates

1. Beginner friendly. If you’re looking to dip your toe into the world of Pilates, Schwartz says wall Pilates is perfect for beginners, as it only requires a wall. “Walls can help with stability (like holding on), form and posture (like lying against a wall), and resistance (like walking from a wall to a bridge),” she explains. Once you get comfortable with the basic exercises, she says you can level up by adding additional challenges like hand weights, ankle weights, a Pilates ball, and resistance bands.
2. Accessible. According to Schwartz, Wall Pilates is not only free, but also requires no additional equipment. It’s also a great workout when you’re traveling, short on time, or just want a quick burn.
3. Reduce stress. While any movement is beneficial for mental health, Schwartz says Pilates may be particularly helpful in managing stress. This may be partly due to the focus on breathing exercises and the emphasis on the mind-body connection.
4. Increases body awareness. Schwartz says using walls can help you understand where your body is in relation to space. This is especially helpful for focusing on proper coordination when your Pilates instructor isn’t directing your routine or monitoring your form, she explains.
5. Provides a full body workout. According to Schwartz, Wall Pilates can be designed to target different muscle groups for a full-body workout, including the abs, glutes, hamstrings, and arms. Many movements are also compound exercises that work multiple muscle groups at the same time.

Are you seeing any benefits from Wall Pilates?

Wall Pilates is great if you can’t get to your local Pilates studio or want a quick boost of energy, but it doesn’t necessarily match the benefits of innovative Pilates or resistance training, says Schwartz .

If your goal is to stay fit, Wall Pilates is a great workout. However, if you want to lose weight or gain muscle, she explains, you should add a weighted element to your program, such as using a reformer or doing weight training. Combining wall Pilates with other mat Pilates exercises and adding resistance with weights or resistance bands creates a more dynamic, challenging, and effective workout, she adds.

That said, one TikToker felt a burn in his core and buttocks after 10 minutes of Wall Pilates, and another noticed that his abs were more defined after 10 days.

As with any fitness regimen, remember that consistency is key to getting results with Wall Pilates, says Schwartz. Her suggestion? Choose a longer 45-minute full-body workout 3-4 times a week, or split your workout into her shorter 15-20 minute workouts that target specific muscle groups for maximum results Do this 5-6 times a week. . However, she added that because Wall Pilates is low-impact, it can be perfectly incorporated into your daily life as long as it’s something you enjoy.



Andy Breitwich is a Chicago-based writer and graduate student at Northwestern Medill. She is a heavy consumer of social media and cares about women’s rights, holistic health, and non-judgmental reproductive health. As a former collegiate pole vaulter, she loves all things fitness and is currently obsessed with Peloton Tread Training and Hot She Yoga.