You’ve probably seen it all over social media this year: people performing Pilates exercises against a wall. But is Wall Pilates just another fitness fad, or does it offer real benefits? Let’s take a look…

The Truth About Wall Pilates

Wall Pilates is a unique form of Pilates that utilises a wall for additional support, balance, and resistance. It’s a versatile workout that can be done anywhere, anytime, making it perfect for busy individuals or those travelling.

Benefits of Wall Pilates

In general, Pilates workouts have exploded in popularity because of their potent ability to build strength, balance, flexibility and stability all in one go.

That said, there are a few specific benefits to wall Pilates that can supercharge your current training efforts. Using the wall can bring an extra resistance challenge to classic Pilates movements like swans, hip thrusts, and single leg crunches. The reason is simple: when your feet are planted on a wall, your legs are elevated to a higher position, which puts a greater emphasis on your glutes and core.

Full-body workout
Wall Pilates engages your entire body, providing a comprehensive workout without the need for equipment.

Improved posture
The wall acts as a guide, helping you establish proper body alignment and correct postural imbalances.

Mind-body connection
Wall Pilates focuses on precision and control, fostering a deeper connection between your mind and body.

Increased core strength
Many Wall Pilates exercises engage your core muscles, improving stability and reducing back pain.

Flexibility and mobility
Wall Pilates can help improve your range of motion and flexibility.

Safe and effective for all fitness levels
Modifications can be made to accommodate different fitness levels and abilities.

Pregnancy-friendly
Wall Pilates is a safe and effective way to stay active during pregnancy.

Plus, wall Pilates can be performed almost anywhere – whether it’s your living room, hotel room, or your local gym space.

 

Getting Started with Wall Pilates

  • Find a wall: Any wall will do, but a smooth, flat surface is ideal.
  • Start with basic movements: Begin with simple exercises like the wall sit, wall push-ups, and wall stretches.
  • Progress gradually: As you become more comfortable, incorporate more challenging exercises.
  • Listen to your body: Pay attention to your body’s signals and adjust the intensity of your workout as needed.

While the wall can make exercises more difficult, it can also be your saviour when it comes to staying balanced, bringing more stability and control to strengthening moves. If you usually struggle with falls and wobbles in Pilates classes, the wall is an effective prop for assisting stretches and single leg movements, especially if you slip on a pair of grippy socks beforehand.

The wall can also act as a guide in certain movements, challenging you to keep your posture and form in check. A good example is side stretches or wall angels. Having a surface behind your back pushes you to keep your arms flush to the wall, so you get the most out of the stretch.

 

Give it a go!

1. Wall Hip Bridge

Why: The Wall Hip Bridge adds an extra challenge to the traditional bridge movement because the wall adds more resistance. It’s a great move for strengthening and toning your glutes, hamstrings and core muscles. It also engages your lower back and hip flexors, making it a good lower-body workout as well.

How to do: Lie on your back with your feet hip-width apart on the wall. Your knees should be bent at a 90-degree angle. With your arms resting by your sides, press your feet into the wall and lift your hip slightly off the ground. Squeeze your glutes, and hold for a few seconds, then lower back to the starting position.

 

2. The Bent Leg Wall Hundred

Why: The Bent Leg Wall Hundred primarily work your abs. It’s easier to perform that The Hundred in regular Pilates, because you have the wall for support. The key difference in form is that your knees are bent in this exercise rather than pointing straight and up.

How to do: Lie on your back with your feet flat against the wall. Keep your knees bent at a 90-degree angle. Extend your arms straight out in front, by your sides but lifted off the floor. Engaging your core, lift your head and shoulders off the mat and pump your arms up and down at a fast rate. Inhale for a count of 5, and exhale for another 5.

3. Wall Sits

Why: Wall sits primarily work your quads, hamstrings and glutes, but they also engage your core, helping to improve your overall balance and stability. Because wall sits use the wall for support, they allow for a more controlled descent and ascent. This makes it easier for beginners to maintain proper form compared to free-bodyweight squats.

How to do: Stand with your back against a flat wall. Place your feet shoulder-width apart. Position your feet forwards until you are able to take a sitting position with your knees bent at a 90-degree angle. If you have the correct form, your knees will be directly above your ankles and will not extend beyond your toes. Hold for 20 seconds in this position, then push up by straightening your legs. Rest for 30 seconds, then repeat.

4. Wall Marching Bridges

Why: Wall Marching Bridges work your glutes, hamstrings and core muscles. Where standard Pilates marching sees you lying flat and lifting one leg at a time, Wall Marching Bridges has your feet positioned on a wall. This adds more resistance to the workout and engages your muscles in a different way.

How to do: Lie down on your back and place your feet on the wall with your knees bent at 90 degrees. Lift your hips off the ground to create the bridge pose, pressing your feet into the wall. Keeping your core engaged, lift one foot off the wall and bring your knee towards your chest, then immediately place back down to the wall.

 

5. Wall Lunges

Why: Lunges can help strengthen your quads, glutes and hamstrings. Regular lunges require high levels of balance and stability, which makes them a more difficult exercise for beginners to perform with proper form. Wall lunges use the wall to provide support, making it a great option to consider if you are new to exercise or if have a lower body injury that needs support.

How to do: Stand with one side of your body against the wall. Holding the wall for extra support, step back with your leg furthest away from the wall, then drop into the lunge position. At the bottom of the lunge, your outer leg should be fully extended, and your inner leg should be bent 90-degrees at the knee. Return to the starting position and repeat for 30 seconds on each side.

 

6. Wall Roll Down

Why: The Wall Roll Down works your core and lower back muscles. It can also hit your glutes and hamstrings. Unlike regular roll downs, which require more balance, the Wall Roll Down benefits from your position against the wall for stability.

How to do: Stand with your back against the wall, with your feet hip-width apart. Inhale deeply. Then, exhaling slowly, start to roll down as if peeling your spine off the wall. Go down as far as you can, keeping your core engaged. Inhale at the bottom, then as you exhale, roll back up to the starting position.

References: https://formnutrition.com/inform/wall-pilates-is-set-to-be-the-workout-of-the-summer-heres-what-it-involves/ & https://gymgeek.com/workout-routines/wall-pilates/ & https://pilatesology.com/2024/08/what-is-wall-pilates-does-it-work/