21 Day Pilates Wall Workout Free
Colette
As Pilates grows more popular, those of us without classical Pilates apparatuses like a reformer or Cadillac at home (and by that we mean, most of us) might be on the hunt for other ways to level-up or modify our mat work. Enter: The wall.
Yep, even just the four walls of any room can be a major tool in your Pilates practice. Pilates instructor Chloe de Winter calls the wall "one very special prop" because doing the right moves with the assistance of a wall can help your body "mobilize and move through the spine but also strengthen and stretch" in a way you might not be able to without that added piece of resistance.
But the wall can be a bit of a blank canvas. Where to start your wall Pilates journey? De Winter has put together a 10-minute wall Pilates routine for Well+Good's Trainer of the Month club. It's meant to be a full-body workout that also delivers a great stretch for muscles tight from looking at screens or staying in one position for too long. For example, a series of wall-assisted bridges is going to "give you nice stretch in the back of the legs but also strengthen through the back muscles and strengthen through the hamstrings," de Winter says.
Instead of keeping your feet on the ground, lift your legs into the air and set your feet onto the wall in a table-top position: Your shins should be parallel to the floor and your thighs should be perpendicular to it while your feet are flexed and flat against the wall.
"We often think of the core as just the front of the body, but Pilates is also really great for improving strength on the backside of the body," George tells LIVESTRONG.com. Targeting these muscles can help with postural issues and, in some cases, minimize back pain, she says. And adding a wall to your Pilates workout can increase your range of motion and resistance.
This can help balance out traditional weightlifting designed to increase maximal strength and muscle mass with higher resistance and fewer reps. Or, Pilates can serve as an alternative for people who don't enjoy traditional resistance training or can't lift weights for health reasons.
But one of the biggest selling points for Pilates is that it can be done effectively with minimal equipment. It's possible to work every major muscle group using just your body weight and, for a little extra resistance, a few feet of open wall space.
Programmed by George, this full-body Pilates workout puts a twist on six foundational movements by taking them to the wall. Set aside 20 minutes to cycle through the circuit three times, resting for about a minute between rounds. Do each exercise with control, keeping your core engaged at all times. Perform the workout with your bare feet to avoid slipping.
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Start In Less Than 60 SecondsWhat is Wall Pilates?Introduction to Wall PilatesWall Pilates is a home-workout variation of traditional Pilates that incorporates the use of a wall for resistance. This innovative approach helps focus on alignment, balance, and core strength. By using the wall, practitioners can perform their Pilates practice without leaving the house.
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The simple, at-home Pilates workout is being dubbed one of the most effective sweat sessions of the summer, promising to boost your tone, balance and mental clarity, all from the comfort of your own home.
It's not the only routine that's gone viral as of late - Pilates exercises are having a bit of a moment at current, with celebrities including Hailey Bieber, Jennifer Aniston and Beyonce all reported to be fans.
While some versions of the low-impact workout require a gym membership or specialist equipment (we're looking at you, Reformer Pilates), this one's appeal is that it doesn't. You can do it from home, your garden, or even your holiday destination, making it universally appealing and suitable for beginners, too.
Keen to read more about the current trending wall workout? Keep scrolling as we pick the brains of a qualified Pilates instructor. Do scroll our guides to Pilates for beginners and the many benefits of Pilates while you're here. Wondering, does wall Pilates work? Read what happened when one MC UK staffer tried it, here.
So, what about wPilates wall workouts, the latest viral Tiktok trend? "Wall Pilates is essentially an evolution of mat Pilates that can be completed at home using a wall for extra resistance," explains the instructor.
"Pilates blends six key principles: concentration, control, centre, flow, precision and breathing," shares Amanda Baracho, Pilates instructor and founder of X-Club. Carrying out precise, controlled, and purposeful movements focuses your mind and helps you build greater body awareness.
So, what about wall Pilates, the latest viral Tiktok trend? "Wall Pilates is essentially an evolution of mat Pilates that can be completed at home using a wall for extra resistance," explains the instructor.
As a variation of mat Pilates, it involves pressing your feet or other body parts against the wall for stability while you complete a range of Pilates exercises. "It's a great way to spice up your workouts and add a bit of flavour to traditional Pilates moves," she explains.
Think of it this way: Pilates as a practice works the whole body, but using a wall to perform moves can put extra emphasis on your core and glutes. "Standing exercises that target your arms and chest - like push-ups and planks - also treat your upper body to an extra workout."
Not only will wall Pilates build your confidence with certain exercises ("the wall acts as a tactile and supportive guide during exercises," shares the expert), it also promotes proper postural alignment.
Struggle with back pain or bad posture? "Regular wall Pilates workouts can also help correct imbalances and poor posture, relieving tension and strain on the spine which can contribute to better spinal health," she details.
Why? Well, because "the wall helps you reach more challenging positions while providing a sense of security," she explains. Plus, "it can be modified to suit various fitness levels and physical abilities, making it accessible to a wide range of individuals."
I've tested a lot of Free People kit and love that everything I've tested has been both stylish and sweat-wicking. For Pilates, this sleek onesie gets my vote. Designed with low impact sweat sessions in mind, it passes the squat test and will support you through any see you through many a criss cross and leg circle.
Looking to take your home workouts up a level? Resistance bands are a great bit of kit for adding tension and challenging your muscles. Some of my go-to's are from Amazon - they're affordable and easy to order, but you'll still notice the difference they make to your sessions.
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One great thing about Pilates being low impact is that you don't need to wear as heavy duty sweat-wicking kit. Enter stage right, this soft to the touch wrap top made from their trademark modal Lenzing yarn. Do note: it runs a little small, so it's worth sizing up. That said, it's so comfortable you'll be counting down the minutes until your home workouts.
Ally Head is Marie Claire UK's Senior Health, Sustainability, and Relationships Editor, nine-time marathoner, and Boston Qualifying runner. Day-to-day, she works across site strategy, features, and e-commerce, reporting on the latest health updates, writing the must-read health and wellness content, and rounding up the genuinely sustainable and squat-proof gym leggings worth *adding to basket*. She's won a BSME for her sustainability work, regularly hosts panels and presents for events like the Sustainability Awards, and is a stickler for a strong stat, too, seeing over nine million total impressions on the January 2023 Wellness Issue she oversaw. Follow Ally on Instagram for more or get in touch."}), " -0-10/js/authorBio.js"); } else console.error('%c FTE ','background: #9306F9; color: #ffffff','no lazy slice hydration function available'); Ally HeadSocial Links NavigationSenior Health, Sustainability and Relationships EditorAlly Head is Marie Claire UK's Senior Health, Sustainability, and Relationships Editor, nine-time marathoner, and Boston Qualifying runner. Day-to-day, she works across site strategy, features, and e-commerce, reporting on the latest health updates, writing the must-read health and wellness content, and rounding up the genuinely sustainable and squat-proof gym leggings worth *adding to basket*. She's won a BSME for her sustainability work, regularly hosts panels and presents for events like the Sustainability Awards, and is a stickler for a strong stat, too, seeing over nine million total impressions on the January 2023 Wellness Issue she oversaw. Follow Ally on Instagram for more or get in touch.
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