Wall Pilates has become very popular because it is a low-impact workout that can be done almost anywhere. The trend has gone viral, with 18.1k monthly Google searches and 42.6 million TikTok views. It’s similar to the 12 3 30 workout, walking backwards, and the 75 Hard and 75 Soft challenges.
Fans say it has the same benefits as reformer Pilates classes but without the cost. One person wrote, “Wall Pilates sculpted my abs, legs, and glutes and gave me the strongest core of my life,” and another wrote, “Transform your body in two weeks.” But does it really work? And is it safe?
Anyone on social media can start a workout trend even if they aren’t qualified. I don’t trust anything that promises fast results. But fads don’t usually reach their peak popularity like wall Pilates does, at least not without some facts. That’s why I asked Korin Nolan, the founder of Power Pilates UK, and Keltie O’Connor, an athlete who promised to do wall Pilates every day for 14 days, for information. This is what they have to say.
What is Pilates on the wall?
Nolan says that Wall Pilates is doing regular Pilates exercises with the help of a wall. The wall acts like the foot bar that is usually used in reformer Pilates classes to make things harder.
5 reasons to do wall Pilates
1. It’s not very strong.
Nolan says, “It’s good for your joints and muscles because it doesn’t have any high-impact movement.” Pilates is often used to help people recover from injuries, and studies show that it can also lower the risk of injuries in sports.
2. The wall keeps things stable.
Nolan says, “If you’re having trouble with your balance, the wall will help you.” You are more likely to do the exercises correctly if you feel stable, which makes them more effective. Winning.
3. The wall can help you line things up.
Nolan says, “For example, if you’re lying straight against the wall on your side, you can use the wall to see if you’re completely straight or not.” “Same goes for standing. So it’s great to practise at home without a teacher to correct you.
4. The wall gives you free resistance.
Not in the mood to buy any Pilates gear? Not necessary. Nolan says, “The wall can give you extra help and an extra challenge that you wouldn’t get on a mat alone.” For instance, doing a bridge with your feet against the wall will make your hips rise higher and your hamstrings and glutes work harder. This makes it a more difficult exercise than if you had your feet flat on the floor.
5. You can do it at home.
“You only need a mat and yourself, and there are lots of free online classes you can take,” Nolan says.
2 things wrong with wall Pilates
1. Not getting feedback in real time can make you more likely to get hurt.
Nolan says that one of the problems with wall Pilates like any Pilates you do at home by yourself, is that you don’t get any feedback or corrections from a teacher. “To get the most out of it, you need to work in the right alignment, move with precision, use your breath correctly, and engage the right muscles.
If you’re not working in the right alignment or using your core, you could do more harm than good, especially when you’re doing harder exercises. But this doesn’t happen very often, and I do think the good outweighs the bad.
2. If it’s the only workout you do, it can get boring.
Nolan says, “Like any other exercise wall Pilates can be a little limiting and maybe even boring if it’s the only thing you do.” I like to use weights and other props to make my workouts harder and more interesting. I would definitely suggest mixing up your workouts and doing some plank work on the floor.
Does Pilates on the wall work?
What kind of outcomes do you want? Do you want to gain muscle want to lose weight? Want to be more flexible? Yes, adding regular wall Pilates to your routine will probably help if you’re a beginner who doesn’t already do any regular exercise.
This is because you’ll be burning more calories than you were before, and a calorie deficit is a big factor in changing your body composition.
“Wall Pilates can help you get used to the exercises and improve your stability and alignment,” Nolan says.
Nolan says, “Wall Pilates can be a little challenging for people who have already done some training, whether it’s Pilates or not. But it wouldn’t be my first choice of Pilates.”
If you want to change the way your body looks, I would choose a more intense version of Pilates, like dynamic Pilates and add weights and resistance bands to make it more interesting. Consistency is important, just like with anything else.
11 Pilates exercises for the wall
- Marching bridge
- Push up
- Sit on the wall
- Clam lying on its side
- Roll down
- Twist at an angle
- Taps on the toes
- Bridge for the glutes
- Hold a low plank
- Hold the side plank
- Handstand with alternating leg lifts
Seven things I learned after doing wall Pilates for two weeks
1. It’s not as simple as it looks
On the first day of her 14-day challenge O’Connor searches Google for the best wall Pilates workouts. She picks a 20-minute wall Pilates workout for beginners, but it looks like it’s not as easy as it seems.
“I now see that my ego made me think this challenge would be a vacation,” she says. “It looked so easy, but I can barely do the first exercise.”
2. Form is very important
It’s not new that the way you do an exercise will affect how well it works. O’Connor found that when your wall Pilates form is wrong, there are consequences.
She says, “I know I’m not using the right form because my lower back hurts.” “I need to get this better. There’s a lot of room for growth.”
3. You have to make resistance
On day three, O’Connor understands how important control is which is one of Joseph Pilates’ main ideas. She says, “You could do it this way,” swinging her legs up and down, “or you could squeeze your glutes and core.”
4. Don’t put on socks
A more useful tip is to do wall Pilates without shoes. O’Connor says, “I can’t get a good grip in these socks,” as she tries her third wall Pilates class.
5. Doing wall Pilates at home might be more useful.
One of the best things about Pilates is that you don’t need a gym membership or a lot of equipment to do it. O’Connor did most of her challenge at home.
6. You can change Wall Pilates to fit your level.
O’Connor says, “My mum has been a Pilates teacher for more than 30 years, so I asked if I could talk to her about wall Pilates exercises.”
7. Form is the best way to keep track of progress.
She says that even though she didn’t see much physical change within her body, she did notice improved form which made her feel good.
O’Connor’s decision
“A wall is just one tool like a kettlebell or a yoga block. It can be good for changes. For instance, after I had my breast implants removed, I would do different kinds of push-ups against a wall.”
Will she keep doing wall Pilates? “I will be making some changes to the wall Pilates exercises, like the push-ups I talked about. If you’re doing Pilates for 30 minutes, I would suggest doing one wall Pilates exercise each time.”
Our two cents? Do wall Pilates if you like it, look forward to it, and will keep doing it. If not, choose something else. If you’ve been doing something just because you’ve seen someone else do it on social media, stop. Trends are trends. Nolan says that if you want results, a workout is only a small part of the puzzle. Enjoyment comes first.
