If you’ve been paying attention to fitness trends on social media, then it would have been hard to miss all the posts about wall pilates. The question is whether or not this is an effective form of exercise or just another fad that’s not worth your time.
What the Experts Have to Say
Wall pilates is a form of pilates where you use the wall for balance and resistance. According to the health experts who’ve tried it, wall pilates can be an effective form of exercise depending on where you are on your journey. This type of pilates works well for those who are new to the practice and those who have tried it before but want to mix things up. It’s also great if you have issues with balance or mobility because the wall helps. Additionally, you don’t need to buy any equipment as the wall acts as resistance.
Of course, it’s important to note that you need to be consistent to see results. It’s a good idea to keep at it for a couple of months to see if it works for you. However, the experts warn that wall pilates isn’t as easy as it looks so you should be prepared to work on your form for a while.
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10 Beginner Exercises to Get Started
1. Reach Behinds
- Start in a high plank position with the balls of your feet pressing into the wall, about mat-width apart. Your shoulders should be stacked directly over your wrists, and your body should form a straight line from shoulders to heels.
- Lift your hips up and back into a Downward Dog, reaching your right hand back to tap your left foot, ankle, or shin.
- Then shift your hips forward and down, returning your right hand to the floor to return to plank and return to the starting position.
- Repeat, this time reaching your left hand toward your right ankle.
- Do 10 reps on each side.
2. Wall Bridge
- Plant your feet hip-width apart on a wall.
- Keep your arms and neck neutral on your mat as you lift your hips and lower them back down.
- Repeat for 30 seconds. To make it more challenging, pause and squeeze at the top or incorporate a resistance band.
3. Wall Pushup
- Press your hands into a wall shoulder-distance apart. Step your feet back. The farther you go, the more challenging it will be.
- Lower yourself towards the wall, keeping your elbows in at a 45-degree angle.
- Press into the wall to rise back up. Aim for four sets of 10 reps.
4. Wall Marches
- Sit s foot away from a wall, and lie down. Place your feet flat on the wall so your legs are in a tabletop position. Press your feet into the wall to lift your hips off the floor so your body forms a straight line from shoulders to knees. Don’t arch your back.
- Keeping your hips still, lift your left foot off the floor and draw your knee in toward your chest. Maintain the same bend in your knee, only bending at the hip, and stop when your thigh is perpendicular to your torso.
- Reverse the movement to return your left foot to the wall. Repeat with the right leg.
- Do 10 reps on each leg.
5. Wall Bicycle Crunch
- Place your feet on the wall in a tabletop position.
- Crunch as you bring an opposite elbow to an opposite knee. Aim for three to four sets of 15.
6. Wall Sits
- Lean your back against a wall, then slide your down until your knees are bent at about 90 degrees.
- Press your back into the wall and engage your quads, glutes, and hamstrings to stay steady. Hold anywhere from 10 to 60 seconds and repeat three times.
7. Roll Downs
- Stand with your shoulders against the wall and drop your upper body into a forward fold.
- Roll back up and repeat.
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8. Single Leg Crunches
- Sit a foot away from a wall, and lie down. Place your feet flat on the wall so your legs are in a tabletop position.
- Extend your left leg at a diagonal so your toes are just hovering off the wall. Extend your arms overhead and press your lower back into the floor to engage your core.
- Draw your left knee in toward your chest while simultaneously curling your shoulders off the floor. Then, draw your arms toward the wall so they’re next to your hips.
- Slowly release the crunch, returning to the starting position.
- Do 15 reps, then repeat on the right leg.
9. Wall Lunges
- Stand with the side of your body near the wall. Keeping one hand on the wall for support, step your inner leg back, lower straight down into a lunge, then return your leg to start.
- For a challenge, lift your leg in front of you to waist height.
- Repeat for 60 seconds on each side.
10. Leg Lifts
- Stand in the center of your mat. Reach forward with both hands to press into the wall.
- Look down towards the floor and keep a neutral spine as you lift one leg back behind you. Focus on squeezing your glute with each rep.
- Repeat for 60 seconds on each side.
Anyone can do these beginner wall pilates exercises and based on what the experts have to say, it’s worth trying it out. If you have any concerns about your physical limitations, though, make sure to talk to your doctor.
