How Wall Pilates Workouts Improve Fitness: Tips & Routines

People are turning their walls into a workout tool to do what’s called – Wall Pilates! And the results speak for themselves. Well, it’s not just a fleeting trend, but a form of fitness exercise that’s here to stay and win over more fans. 

And with benefits like core-strengthening, muscle-toning, and improved posture, it’s easy to see why more and more people are switching to this form of Pilates. 

And if you’re new to fitness, already have a routine, want a new upgrade, or just curious about Wall Pilates, you’re in the right place. We’ll ensure you know everything there is to know about Wall Pilates by the time you finish reading this blog!

What Is Wall Pilates?

Wall Pilates is when you do the classic Pilates, but with the support of a wall. The role of the wall is to help you keep your alignment and form properly throughout the exercise. 

For this, instead of relying on any fancy equipment, you can build your strength and see noticeable results by using a sturdy wall during your exercise. And it’s for both – beginners who are looking for stability and seasoned Pilates lovers who want to add resistance and variety in their fitness routine.

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How to Do Wall Pilates?

It’s natural to get intimidated before you begin a new kind of exercise. But with Wall Pilates, you won’t have to worry much, as learning this form of exercise is quite simple! You can start by positioning your back or side against the wall to help with your alignment. Then, you can move slowly, breathe deeply, and keep your core engaged with every movement.

You can start with these beginner-friendly forms – 

• Wall Roll Down: You will need to stand so your back rests on the wall, with your feet spaced about hip-width apart. Then lower your spine, one vertebra at a time, letting your arms hang loose. Roll back up just as slowly, no rushing.
• Wall Sit: Slide down the wall until your knees are bent at a perfect 90°. Hold it for 20 to 30 seconds, and then you’ll be done!
• Leg Lifts: Lie on your side with your hips and shoulders pressed against the wall. Lift your top leg slowly, lower it with control, and then repeat it as many times as you want.

After you’ve finished these basic exercises comfortably, you can move on to targeting specific areas of your body.

Wall Pilates for Stronger Legs & Glutes

You can follow these easy steps to strengthen your legs and work on your glutes!

How You Can Do Wall Pilates For Legs?

• Wall Squats with Heel Raise: You can start in a wall sit position, then lift your heels so you’re balancing on the balls of your feet. You’ll start feeling a sense of burning when you do it for 10-15 seconds, after which you can lower back down.
• Side-Lying Inner Thigh Lift: You’ll first need to lie on your side with your lower back against the wall, and then cross your top leg over and lift your bottom leg toward the ceiling. You’ll really start feeling your inner thighs working!
• Single-Leg Wall Sit: First, sit against the wall like you’re in an invisible chair, and then stick one leg straight out in the front. You can keep doing this while breathing naturally and switching legs after some time.

How You Can Do Wall Pilates For Glutes?

• Wall Bridge: Lie on your back with your feet pressed against the wall and your knees bent. Raise your hips up toward the ceiling and tighten your glutes as you lift.
• Standing Kickbacks: Stand facing the wall and rest your hands on it for support. Stretch one leg straight behind you while keeping your core engaged. You’ll feel your glutes and hamstrings fire up right away.
• Bridge with Heel Dig: In bridge position, with your heels on the wall, push through your heels to lift your hips. When you focus on squeezing your glutes at the top, you’ll feel the difference immediately.

Initially, you might need some guidance to perform these exercises the right way. So, you can join Pilates classes  to get help from experienced trainers.

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Is Wall Pilates Effective?

Yes! When you maintain a regular routine for Wall Pilates, it can be quite effective for your health! 

Some of the Wall Pilates results you can get are –

• Toned Muscles
• Improved Posture
• More Flexibility 
• Stress Relief
• Increased Balance and Stability

Besides, you can also do Wall Pilates for weight loss, as it can burn calories efficiently by engaging several muscle groups and keeping your heart rate up. 

For getting the best results, include wall squats, leg lifts, and bridges in your daily Wall Pilates routine. 

You can do it at least 3 to 4 times a week (30 – 40 minutes each day) to see results like firmer legs, lifted glutes, stronger core, and better balance after a few weeks!

Wall Pilates Equipment You Might Need

One of the best parts of Wall Pilates is that you won’t need a lot of equipment for the exercise! All you really need is a wall, a mat, and your usual workout clothes. But if you want to level up, you can include –

• Resistance Bands: For a more intense workout, you can use resistance bands.
• Small Pilates Ball: For squeezing while doing some moves, you can add small Pilates balls to your routine. 
• Light Dumbbells: You can do Wall Pilates with weights to build more strength.

You can also take advice from trainers in your Pilates studio, if you want to add more challenges to your workout.

Answers To Your Common Questions About Wall Pilates – FAQ’s

• What is the best Wall Pilates workout for beginners?

If you are a beginner, you can start with leg lifts, standing kickbacks, bridges, and wall squats (three sets of each). After you’ve improved on the form, you can start increasing the sets slowly. Also, you don’t need to push yourself too hard! You can take it slow and listen to your body.

• Can Wall Pilates help with menopause symptoms?

Yes! Wall Pilates is a low-impact exercise and can strengthen your muscles that feel weak during menopause. Plus, it can also reduce your stress and improve your balance and posture – all of which can help you get through the hormonal changes during menopause.

• How many calories does a 45-minute Wall Pilates workout burn?

While it mostly depends on your body weight, the types, and the intensity of your Wall Pilates workout, you will generally burn between 200 and 300 calories after doing the exercise.

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Takeaway

By now, you already know the answer to the question, “Do Wall Pilates really work?“ And it’s a 

YES! Including Wall Pilates in your workout routine is perfect for increasing your fitness level, losing weight, improving your balance and posture, and helping you tackle your menopause symptoms. 

You can do workouts that involve building your strength, working on your legs, glutes, and more. But to ensure you do it safely, effectively, and properly, you can join a Pilates studio.

Read More About:

1. 6 Must-Do Warm-Up Exercises Before Your Pilates Session
2. Common Pilates Mistakes & How to Fix Them for Better Results
3. Pilates on the Mat or Reformer: What’s the Better Choice?
4. 14 Pilates Exercises to Develop Your Powerhouse

Find Your Balance and Strength with Sports West Athletic Club and Spa’s Pilates Classes in Reno 

If you want to enjoy doing Wall Pilates in a luxurious studio with expert trainers, an encouraging environment, and proper tools, you can come to Sports West Athletic Club! We have over 30,000 square feet of studio space that is open for you 24/7. 

We’ve been in this business for over 35 years and know exactly what you need to do your workout in a Pilates studio in Reno. You can also join our weekly group fitness classes for professional advice on your workout regimen. Call us now at 775-348-6666 to know more!