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Fitness, Wellness

Wall Pilates workout to try at home for beginners

Wall Pilates workout uses the wall as a primary resistance tool, helping to challenge muscles in new ways. Try these Wall Pilates exercises at home.

Pilates is amazing, right? It strengthens us, keeps us balanced, and feels so good. But sometimes, doing the same moves over and over can feel a bit repetitive. We've all been there.

Guess what? There's a cool twist to spice up the usual Pilates routine – it's called Wall Pilates. It's fun, different, and you can do it at home! No need to put away those mats, because Wall Pilates might just be the refreshing change everyone's looking for.

So, why not learn more about this exciting workout? Walls aren’t just for hanging pictures anymore – they’re the next big thing in staying fit. Ready to try something new? Let’s dive in!

Source: citizen.co.za

What is wall pilates?

Wall Pilates is like the sibling of the classic Pilates we all know and love. The major difference? You guessed it - a wall. Instead of just relying on a mat and maybe some props, Wall Pilates has us use the wall as a primary tool. Sounds intriguing, doesn't it?

The wall isn’t just there for support; it's an active part of the workout. It acts as a resistance tool, helping to challenge muscles in new ways. Think about doing a plank or a squat, but with the added support and resistance of a wall.

It’s like having a personal trainer, in the form of a wall, pushing us a little harder and helping us achieve those fitness goals.

But why the wall, you ask? Well, the wall provides a stable surface which can be great for posture and alignment. It ensures we're not slouching or misaligning our spine. Plus, it opens up a whole new world of exercises that can't be done on the mat alone.

And the best part? Everyone has a wall at home, making it super accessible for all.

Read also: 4 benefits of Pilates that'll inspire you to strengthen your core!

The benefits of wall Pilates

Wall Pilates is gaining popularity as a low-impact, highly beneficial exercise method. Here are some of the key benefits of wall Pilates:

1. Core Strengthening

Wall Pilates exercises significantly enhance core strength. A strong core is essential not only for fitness but also for providing stability to the entire body, improving posture, and reducing the risk of back injuries.

2. Spinal alignment and back pain relief

The practices in wall Pilates help in lengthening the spine and decompressing the vertebrae, leading to improved spinal alignment. This can offer significant relief from back pain and contribute to a healthier back and posture.

3. Enhanced proprioception

Proprioception refers to the body's ability to perceive its own position in space, contributing to improved balance and coordination. Wall Pilates enhances proprioception, which is not only beneficial for physical health but also for mental well-being.

4. Increased flexibility and mobility

The exercises target muscle stretching and lengthening, promoting flexibility and mobility. This can lead to a reduced risk of injuries and a greater ability to perform daily activities with ease.

5. Improved circulation

The movements in wall Pilates facilitate better blood flow throughout the body. Improved circulation is crucial for delivering oxygen and nutrients to the tissues and removing waste products, which is beneficial for overall health.

6. Stress relief

Practicing wall Pilates can have a calming effect on the mind. The focus on breath and movement helps in reducing stress and promoting mental clarity and relaxation.

7. Boosted immune system:

Regular exercise, including wall Pilates, can contribute to a stronger immune system. By promoting good circulation and reducing stress, Pilates can help in bolstering the body's defense mechanisms.

8. Relief from menstrual pain

Some practitioners have found that wall Pilates helps in alleviating menstrual pain. The gentle stretching and strengthening exercises can provide comfort and pain relief.

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Setting up for wall pilates at home

Before we start striking poses, let’s talk about setting up a little sanctuary right in your home where you can enjoy your Wall Pilates sessions to the fullest. Trust us, it's as easy as pie!

1. Wall spaces

First up, finding the right wall space. It sounds straightforward, but it's essential. You want a spot that's free of any obstructions – think picture frames, windows, or decorations. A plain, sturdy wall where you can freely move without bumping into anything is ideal.

2. Mat

Next, the mat. Even though it's called Wall Pilates, a good mat still plays a crucial role. Lay it down perpendicular to the wall, ensuring it's flat and secure. This will be the trusty base for many exercises, offering both grip and cushioning.

3. Equipment

Equipment-wise, for most Wall Pilates routines, the wall is the star of the show. But sometimes, you might want a little extra resistance or support. This is where things like resistance bands or soft Pilates balls can come into play. Totally optional, but they can amp up the challenge if you're feeling adventurous.

4. Safety

Lastly, safety first, always! Before starting, ensure the area around the wall is clear of any potential tripping hazards. The goal is to have a productive, safe, and fun session without any unexpected mishaps.

Source: Pexels

Beginner wall Pilates exercises to try at home

Alright, now that we've got everything set up, it's showtime! We’ve put together some awesome Wall Pilates exercises that are super beginner-friendly. 

Perfect for those of you just dipping your toes into the world of Wall Pilates. So, don't stress, grab that spot on your wall, and let's get those muscles moving with some fun moves that are sure to get you hooked!

1. Wall slides

This exercise is fantastic for strengthening your thighs, glutes, and calves, while also engaging your core muscles.

How to do it:

  • Stand with your back against the wall, feet hip-width apart.
  • Slide down as if sitting in an invisible chair, until thighs are parallel to the floor.
  • Ensure knees are aligned with your feet and don't go past your toes.
  • Hold the position for a few seconds, engaging your core.
  • Slide back up to the starting position.

2. Standing leg presses

This exercise targets your glutes and hamstrings while improving your balance and core stability.

How to do it: 

  • Face the wall, standing an arm's length away, palms on the wall for balance.
  • Shift weight to one foot. Keep the other leg straight, press it backward.
  • Hold for a few seconds, then return to the starting position.
  • Repeat on the other side.

3. Arm circles

Arm circles are great for enhancing shoulder mobility and strengthening the deltoids, as well as the upper back muscles.

How to do it: 

  • Stand side-on to the wall, an arm's length away.
  • Extend the arm closest to the wall, touching it at shoulder height.
  • Make small circles with your arm, keeping the palm flat against the wall.
  • Switch directions after a few circles.
  • Repeat with the other arm.

4. Wall angels

Wall angels are excellent for improving posture, opening up the chest, and strengthening the upper back, shoulders, and arms.

How to do it:

  • Stand with your back against the wall, feet slightly forward.
  • Press arms to the wall, elbows bent at 90 degrees, creating a 'W' shape.
  • Slide arms upward, straightening them as much as possible without lifting back or arms off the wall.
  • Bring them back down, maintaining contact with the wall.

Remember, the key to Wall Pilates, especially as a beginner, is to take it slow and focus on your form. Feel free to modify these exercises to match your comfort level, and most importantly, enjoy the process!

Tips for a successful wall pilates routine

Here are some handy tips that can guide us towards a successful Wall Pilates routine!

1. Maintain a steady pace

First things first, keep a steady pace. It might be tempting to race through the exercises, especially when trying them for the first time. But remember, it's not a sprint! Take time to engage with each movement fully, embracing the slow and steady mantra. This way, you'll reap the full benefits of each exercise and prevent any unwanted strains.

2. Focus on your breathing

Breathing - it seems so natural, right? But in the midst of a workout, it's easy to forget this vital aspect. Focus on maintaining a rhythmic breathing pattern, inhaling and exhaling deeply. It not only keeps us energised but also helps in fine-tuning each movement to perfection.

3. Perfect your form

Achieving the right form is like hitting the jackpot in Pilates. It ensures we are targeting the right muscle groups without putting undue strain on our bodies. Don't hesitate to adjust and readjust until you find the position that feels just right.

4. Be consistent

Consistency is the name of the game here. Like with any fitness routine, the more consistent you are, the better the results. So, make a pact with yourself to stick to a regular schedule.

5. Enjoy the journey

Lastly, and most importantly, enjoy the journey! Wall Pilates is not just a workout; it's an adventure of discovering new potentials within ourselves. So take a moment to appreciate the process, the progress, and the joy that comes with trying something new.


So, what's next? Well, it's time to take everything we've gathered here and put it into action. Remember, the whole idea is to shake up our usual workout routine with something fresh and exciting. And guess what? Wall Pilates is just the ticket! It's not just a workout; it's a wonderful way to explore new moves, have a little fun, and maybe even discover a new favourite exercise.

As you step into this new chapter of your fitness journey, keep it light and enjoyable. Remember, there's no rush. Take your time to enjoy each new move, and don't be afraid to have a little fun with it.

We're sending you off with heaps of good vibes and wishes for your Wall Pilates adventure. Here's to a journey filled with smiles, great energy, and even better workouts.


Friska 🐨

Read next: Top 5 Pilates studios in Brazil

FAQs (Frequently Asked Questions)

1. Do I need any special equipment for Wall Pilates?

Not really! The beauty of Wall Pilates is that you don't need any fancy equipment. A clear wall space and a good mat are pretty much it. Though, if you wish to spice things up, feel free to incorporate resistance bands or Pilates balls as you progress.

2. Is Wall Pilates suitable for beginners?

Absolutely, yes! Wall Pilates is versatile, catering to both beginners and seasoned pros. If you're new to this, just take it at your pace, and don't hesitate to modify exercises to suit your comfort level.

3. How often should I do Wall Pilates?

Ideally, incorporating Wall Pilates into your workout routine 2-3 times a week can offer great results. But remember, the best routine is one that fits seamlessly into your lifestyle, so feel free to adjust as necessary!

4. Can Wall Pilates help in improving posture?

You bet! Wall Pilates exercises emphasise core strength and alignment, which can greatly help in improving your posture. Just keep a keen eye on your form, and you'll notice the benefits over time.

5. What should I do if I find an exercise too challenging?

If you find an exercise challenging, don't sweat it! Feel free to modify the movement to a level that's comfortable for you. And remember, consistency is key; the more you practise, the better you'll get at it.


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