No Equipment Needed for This 20-Minute Wall Pilates Workout | Livestrong.com (2024)

No Equipment Needed for This 20-Minute Wall Pilates Workout | Livestrong.com (1)

Gain full-body benefits with this quick wall Pilates workout.

Image Credit: Lauren George/LIVESTRONG.com

If you've ever attempted Pilates, you know it's a killer core workout. But the low-impact exercise system, which can be done on a mat or using specialized equipment, offers many other perks — and you only need a wall to reap the benefits.

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Lauren George‌,‌ fitness instructor, educator and founder of Lauren George Fitness, explains that your core is more than just your rectus abdominis (or abs).

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"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.

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"It can also be a total body workout," George says, noting that many Pilates exercises build muscular endurance in the glutes, legs, shoulders and arms with higher repetitions and lower 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.

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"Pilates is fantastic for increasing flexibility and range of motion around the joints," George says. And, because Pilates draws upon the mind-body connection, it can help develop balance, agility and coordination — important for sports ‌and‌ everyday movements.

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.

How to Do This Wall Pilates Workout

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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This workout is intended to be challenging, but stop if you ever feel pain or extreme discomfort.

1. Roll-Up into Bridge

Activity Pilates

Region Core and Lower Body

  1. Sit facing the wall with your knees bent. Roll down onto your back and place your feet flat on the wall about hip-width apart. Your knees should be bent about 90 degrees.
  2. With straight arms, lift your arms to chest level. Engage your core, tuck your chin to your chest and raise your arms as you roll up to a seated position, one vertebra at a time.
  3. Roll back to the ground one vertebra at a time and rest your arms on the ground by your sides.
  4. Draw your pubic bone toward your belly button as you press your feet into the wall and lift your hips into a full bridge position.
  5. Again, scoop your pubic bone toward the belly button as you lower your back and hips to the floor one vertebra at a time.
  6. Repeat the sequence 10 times.

2. Kneeling Side Leg Lift

Activity Pilates

Region Core

  1. Begin in a high-kneeling position with your left side facing the wall. Lower your left side, placing your left palm on the mat directly beneath your shoulder. Extend your right leg and place your right foot flat on the floor. Externally rotate your left knee for comfort and stability.
  2. Reach your right arm up and over your head. Place your right palm or fingertips on the wall and push into the wall to activate the triceps and obliques.
  3. Point your right toes and lift your right leg to about hip height. Then, lower the right leg so the toes hover just above the ground. Repeat, keeping the leg aligned with your torso.
  4. Do 10 reps, then switch sides.

3. Single-Leg Bridge With Abduction

Activity Pilates

Region Core and Lower Body

  1. Sit facing the wall with your knees bent. Roll down onto your back and place your feet flat on the wall about hip-width apart. Your knees should be bent about 90 degrees. Rest your arms on the ground by your sides.
  2. Press your left foot into the wall and extend your right knee, pointing your toes straight up toward the ceiling.
  3. Draw your pubic bone toward your belly button as you press your left foot into the wall and lift your hips into a full bridge position. Use your core muscles to keep your pelvis level.
  4. From the bridge position, move your right leg out to the side (abduct it) by drawing it away from your body’s midline. Go only as far as you can without your right hip beginning to drop.
  5. Move your right leg back toward your midline. Scoop your pubic bone toward your belly button as you lower your back and hips to the floor one vertebra at a time.
  6. Repeat for 10 reps, then switch sides.

4. Side Plank With Rotation

Activity Pilates

Region Core

  1. Start with your back facing the wall, left palm underneath your left shoulder, feet staggered, hips lifted and your right hand reaching toward the ceiling.
  2. Draw your right arm down and reach under your torso to touch the wall. As you rotate your torso, allow the hips to lift slightly.
  3. Open back up to a side plank and extend the right arm, reaching the right fingertips toward the ceiling.
  4. Repeat for 10 reps, then switch sides.

5. Quadruped Leg Extension

Activity Pilates

Region Full Body

  1. Face the wall and get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Engage your core and maintain a flat back.
  2. Lift your right arm to shoulder height and press your right palm into the wall, drawing your right shoulder blade down and back. Make sure you’re far enough away from the wall so that you can straighten your elbow but also close enough so that you can press into the wall.
  3. Extend your left leg behind you and point your left toes. Lift your left leg to hip height or as high as possible while keeping your pelvis level. Lower your leg so your toes are just an inch or two above the ground. Repeat.
  4. For an added challenge, curl your right toes under to lift your right knee off the ground and perform the leg raises from a hovering position.
  5. Do 10 reps, then switch sides.

6. Triceps Push-Up With Side Leg Lift

Activity Pilates

Region Full Body

  1. Stand with your left side facing the wall, feet together. Reach your right arm across your chest and place your palm on the wall. Make sure you’re far enough away from the wall so that you can straighten your elbow but also close enough to it so that you can press into the wall. Cross your left arm over your chest or wrap it around your midsection.
  2. Walk your feet away from the wall slightly so you’re leaning toward the wall. (The further your feet are from the wall, the more difficult the exercise.)
  3. Bend your right arm to bring your torso toward the wall, then use your triceps to push away from the wall and fully extend your elbow.
  4. Keeping your right knee extended and right foot flexed, lift your right leg to about knee height. Lower the leg, but do not rest the foot on the ground.
  5. Repeat the sequence 10 times, then switch sides.

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No Equipment Needed for This 20-Minute Wall Pilates Workout | Livestrong.com (2024)

FAQs

Is there a free app for Wall Pilates? ›

Ready to embark on a rewarding fitness journey? Download our app today and immerse yourself in the 28-Day Wall Pilates Challenge for free.

Are Wall Pilates really effective? ›

Health Benefits

Wall Pilates is an excellent way to stretch your spine and help with better spinal alignment. The workout also puts a lot of focus on the abs, the glutes, and the back muscles, improving your core muscles and helping to reduce unhealthy curvature of the spine.

Is 20 minutes of Pilates a day enough? ›

Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).

What do you need for Wall Pilates? ›

Wall Pilates is also a good option for people who have injuries or are new to exercise. To do Wall Pilates, you will need a clear space in front of a wall and a mat (optional). You can also use props such as a foam roller or resistance band to add challenge to your workout.

Is there a 100% free workout app? ›

Nike Training Club is a free fitness app with a robust workout library that includes one-off workouts as well as periodized programs led by certified instructors. Unlike most apps on this list, Nike Training Club doesn't have a free and premium version; it's just free.

Can Wall Pilates help you lose weight? ›

If you find strength training in the gym intimidating, and running or high-intensity classes aren't for you, you could consider wall pilates for weight loss. It might sound surprising, but this low-impact workout (which has been going viral on TikTok recently) can actually offer serious results.

How many times a week should you do Wall Pilates? ›

As a beginner, it's recommended to practice wall pilates at least twice a week, but many find three times a week to be more effective.

How much does the 28 day wall Pilates challenge cost? ›

We chose the "Better Me Wall Pilates Challenge," which promises a customized plan for about $15. Brown just has to fill out a quick questionnaire with Hayes standing by, and then her 28-day Pilates roadmap is delivered. She downloads the app, and we're off!

Can Pilates lose belly fat? ›

Does Pilates help reduce belly fat? While you'll certainly burn calories, losing belly fat from Pilates is a myth. You can't spot reduce fat anywhere on your body, regardless of the exercise.

What is the 80 20 rule in Pilates? ›

The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.

What is better walking or Pilates? ›

Significantly higher carbohydrate metabolism was used during Pilates compared to walking (p < 0.05). Conclusion: The cardiopulmonary responses to a single Pilates session are similar to walking at a speed of 3.2 kph but lower than walking at 4.8 kph.

What is the difference between Pilates and Wall Pilates? ›

Wall pilates is a twist on traditional pilates that includes a wall – where traditional pilates mainly involves exercising on mats or using machines like reformers; wall pilates adds a new dimension by incorporating the use of (you guessed it) a wall to press upon with your feet, arms, back, or side.

How long does it take to see results from Wall Pilates? ›

"Strength gains take 4-6 weeks for the nervous system to improve the efficiency of activating muscle, and more like 12 weeks to actually see changes in the muscle size itself," she says. "This is when you are stressing the muscles at least 60% of their max ability.

Is Wall Pilates better than Pilates? ›

It's Just as Effective as Traditional Pilates

In fact, wall Pilates can provide similar benefits to traditional Pilates in terms of improving strength, flexibility, and posture (8). For one, the wall helps individuals engage their core muscles more effectively, which leads to a stronger and more stable core (6).

Does the 28 day wall Pilates challenge work? ›

The 28-day wall Pilates program did wonders for my back pain — more than meds, heating pads, or ice packs had ever been able to accomplish. Whether this was a result of all the targeted core work, the dedicated days to full body stretching, or a combination of both, my lower back felt better than it had in years.

How much are Wall Pilates apps? ›

Get To Know Free Wall Pilates Workout App Options
AppCostFree Option
BetterMe$9.99/month7-day free trial
Pilatesology$18/monthNone
Peloton Digital$12.99/month30-day free trial
Pilates Anytime$18/monthNone
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Feb 20, 2024

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