Wall Pilates has been around for a while, but it’s still popular, with new workouts appearing on TikTok every week. It provides the same benefits as standard Pilates (strengthening your core, improving balance, and increasing muscle strength), but it doesn’t cost a penny and requires no equipment.
This exercise is similar to standard mat-based Pilates, but uses a wall to support your body and provide resistance. For example, you might do push-ups against a wall to make the movement easier, or press your feet against a wall to add resistance during the exercise.
I like the idea of improving flexibility and strength, but as someone who works out five times a week, I’m skeptical that Wall Pilates can truly impact my body.
I decided to try this 10 day challenge from Flow Beautifully. This challenge is free and led by Gaby Noble, a 500-hour certified instructor. This is how I did it.
Gabby Noble
Gabby Noble is the founder of award-winning Pilates studio Exhale Pilates London. She is a certified Pilates instructor with her 500 hours and enjoys helping her clients become stronger and more flexible.
10 day wall pilates challenge
- Day 1: 20 minutes of training your abs, inner thighs, buttocks, and legs.
- Day 2: 20 minutes full body workout
- Day 3: 10 minute full body workout
- Day 4: 20 minutes full body workout
- Day 5: 10 minutes of gentle wall yoga to relieve stress.
- Day 6: 20 minute training with mini balls
- Day 7: 20 minute wall Pilates x yoga workout
- Day 8: Return to day 1 and repeat class
- Day 9: Repeat your favorite classes
- Day 10: 25 minute full body workout
What I liked
(Image credit: Future)
You can do it anywhere
Space is limited in my apartment, but wall Pilates doesn’t require much space. Some high-intensity home workouts require you to jump around the room. With Wall Pilates, you stay within the diameter of your mat.
Even if you don’t have a lot of wall space at home, you can still have a good session by using a door or a sturdy wardrobe as support.
it’s a recovery exercise
After doing my daily Wall Pilates workout, even if it was only for 10 minutes, I felt relaxed and energized for the next day. By embracing slow, restorative movement, I realized the connection between my mind and body. Additionally, using the wall allowed for deeper stretches and improved range of motion.
One thing I didn’t like
(Image credit: Future)
No improvement in cardiopulmonary function or muscle strength was observed.
I’m an avid runner and regularly weight train, so I wasn’t surprised that I didn’t feel challenged by this routine. My heart rate didn’t increase, and while some of the movements worked my muscles, I didn’t feel like I was getting enough stimulation to build strength.
This may not apply to beginners, but if you want to keep gaining weight, I don’t think you can switch your weight sessions to wall Pilates.
Even Noble says Wall Pilates should be added to any studio Pilates workout. “There are many ways to modify Pilates, so you can enjoy practicing for free. However, this in no way replaces the experience of using equipment in a studio.” Spring resistance, to provide correct alignment The benefit of equipment, qualified teachers who can provide feedback minimizes the risk of injury and improves performance. ”
I plan to continue with my current gym and cardio plan, but if I want a no-equipment option to get limber while traveling, I might turn to wall Pilates.
Wall Pilates movements to try at home
If you’d like a taster of Wall Pilates, Noble suggests these two moves to try at home. The first helps release tension in the spine. Second, it activates the muscles in your lower body and increases shoulder mobility.
Shoulder roll down using the wall
- Lie on your back with your feet on the wall, knees over your hips, knees bent so your calves are almost parallel to the floor, and your feet slightly higher than your knees.
- Inhale and press your feet against the wall, lifting your hips into a bridge position.
- Engage your abs and glutes and hold for 3 to 5 seconds, then exhale as you lower your spine and hips back down. Repeat 3 to 5 times.
wall squat with arm lift
- Stand up straight and press your back against the wall. Place your feet in front of you, hip-width apart.
- Slide your back into the wall, bend your knees and place your ankles under your knees to get into a wall squat position. Think of activating the muscles in the back of your legs by pressing your feet against the floor by lowering your heels deeply.
- Open your eyes and lift them up. Extend your arms in front of you and raise them above your head, then lower them toward the wall in a circular motion. Engage your abdominal muscles and tighten your core muscles to maintain contact between your lower back and the wall.
- Reverse the movement and repeat.
