Wall Pilates is a game-changer for busy women who need an efficient, low-impact workout. Imagine this: no need for fancy equipment or hours spent at the gym. Just you, your wall, and a series of exercises that can transform your fitness routine.
Whether you’re a busy mom squeezing in a workout between errands or a housewife looking for a refreshing change, wall Pilates offers a practical and effective way to stay in shape.
Ready to discover how you can make the most of your wall for a healthier, stronger you? Let’s dive into the world of wall Pilates and see how it can fit seamlessly into your lifestyle!
Benefits of Wall Pilates Workout:
I really enjoy doing Wall pilates in my bedroom for a number of good reasons. It offers a low-impact workout option, which is ideal for women who may be dealing with joint issues or recovering from injury.
According to recent studies, low-impact exercises like wall Pilates reduce the risk of joint strain and offer a gentle way to stay active while minimizing the risk of injury.
Using the wall as a prop in Pilates can help increase flexibility. The wall helps you maintain proper alignment and deepen stretches safely.
One of the greatest benefits of wall Pilates is its accessibility. You don’t need any special equipment—just a wall and your own body weight.
The 7 Best Wall Pilates Exercises:
1. Wall Sits Wall Pilates Exercise
This exercise targets your quadriceps, hamstrings, and glutes. By holding a seated position against the wall, you build endurance and strength in your lower body while improving overall stability.
Number of Reps and Sets: 3 sets of 30 seconds
Instructions:
- Stand with your back against the wall, feet about hip-width apart.
- Slide down the wall slowly until your thighs are parallel to the ground.
- Keep your knees directly above your ankles and your back pressed against the wall.
- Hold this position for 30 seconds, then slowly slide back up to standing position to complete 1 set
- Rest for 30 seconds between sets.
2. Wall Sits with Arm Raised Wall Pilates Exercise
Similar to the basic wall sit, this variation engages your core and upper body more by raising one arm. It enhances your balance and stability while simultaneously working on your shoulder and arm strength.
Number of Reps and Sets: 3 sets of 10 seconds of both arm
Instructions:
- Start in the same position as the Wall Sit exercise, with your back against the wall.
- Slide down until your thighs are parallel to the ground.
- Extend your arms until they are parallel to the floor and then raise them above your head
- Hold for 10 seconds, then put your hands down to the extended position. This is 1 rep.
- Do 10 reps to complete 1 set.
3. Toe Touches Wall Pilates Exercise
Toe touches focus on improving flexibility and coordination in your hamstrings and lower back. The wall provides support, making it easier to stretch and reach without losing balance.
Number of Reps and Sets: 3 sets of 12-15 reps
Instructions:
- Lie on your back with your glutes against the wall.
- Lift your legs up until they are perpendicular to the floor. This is your starting position.
- Extend your arms, lift your shoulders off of the floor and try to touch your feet.
- Return to the starting position and repeat 12-15 times to complete 1 set.
- Rest for 30 seconds between sets.
4. Split Squats Wall Pilates Workout
This exercise targets the quadriceps, hamstrings, and glutes while improving balance and coordination. The wall provides stability, allowing you to focus on deepening the squat and building lower body strength.
Number of Reps and Sets: 3 sets of 12 reps per leg
Instructions:
- Stand with one foot in front of the other, about 2 feet apart.
- Place your back leg against the wall for support.
- Lower your hips until your front thigh is parallel to the ground, keeping your back knee slightly bent.
- Push through your front heel to return to the starting position.
- Complete 12 reps on one leg, then switch legs.
- Rest for 30 seconds between sets.
5. Hip Thrusts Pilates Workout
Hip thrusts primarily work your glutes and hamstrings. The wall support helps you perform the movement more effectively, enhancing glute activation and improving hip strength.
Number of Reps and Sets: 3 sets of 15 reps
Instructions:
- Sit on the floor with your upper back resting against the wall and your feet flat on the floor, hip-width apart.
- Roll your shoulders down and back, and place your hands at your sides for support.
- Push through your heels and thrust your hips upward, squeezing your glutes at the top.
- Lower your hips back down slowly.
- Perform 15 reps, then rest for 30 seconds between sets.
6. High Plank and Wall Touch Wall Pilates Exercise
This exercise engages your core, shoulders, and arms while challenging your balance. The wall touch variation helps improve core stability and shoulder strength, making it a great full-body workout.
Number of Reps and Sets: 3 sets of 10 touches per side
Instructions:
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Reach one hand out to touch the wall in front of you, keeping your core tight and your hips stable.
- Return to the plank position and repeat with the other hand.
- Perform 10 touches per side, then rest for 30 seconds between sets.
7. Wall Push-ups Exercise
The Wall Pushup Wall Pilates workout is a low-impact exercise routine that targets your upper body and core using a wall for support. It combines the strength of pushups with the stability and toning benefits of Pilates.
Number of Reps and Sets: 3 sets of 10 reps
Instructions:
- Stand facing a wall with your feet about hip-width apart.
- Place your hands on the wall slightly wider than shoulder-width.
- Bend your elbows and lower your chest towards the wall, keeping your elbows close to your body.
- Push through your palms to return to the starting position to complete a rep
Save this Wall Pilates Workout for Beginners:
