Your 7 Best Wall Pilates Workout: Tone & Sculpt

Do you want to begin Pilates and start strengthening your body but are unsure how to begin? Then you must try wall Pilates.

Wall Pilates is a safe and supportive way to develop strength, mobility, function, and control for women with balance concerns.

Performed in the standing or lying position, the wall is used to stabilize, balance, and apply resistance, offering a safe, gradual progression.

In this article, we discuss the best wall Pilates workout. We cover the seven best wall Pilates exercises, training tips, and common mistakes to help you achieve your training goals.

7 Best Wall Pilates Exercises to Try

Wall Pilates is growing, with more and more women using the wall to enhance their strength and function. Below, we list the seven best wall Pilates exercises to begin your wall Pilates journey.

1 Wall Roll Down (Spinal Mobility and Core Activation)

The wall roll-down is an excellent exercise for restoring the mobility of the spine and activating the core. During the throws of daily life, we can become stuck in a hunched posture, which can lead to injury or dysfunction. The roll-down combines breathing and gentle flexion of the spin, which encourages the spine to gently mobility, enhancing mobility and function.

Equipment

• Wall
• Mat (optional)

How To Do Wall Roll Down

1. Stand with your back against the wall, and step a foot forward so that you are leaning against the wall.
2. Slowly lowering your head forward, tucking your chin to your chest.
3. Allow your spine to slowly peel off the wall one vertebrae at a time.
4. Continue to lower until you are in a dangling position with your glutes resting against the wall.
5. Inhale, then exhale and roll your pelvis so your tailbone is reaching down toward your heels.
6. Then gradually roll each vertebrae back up until you reach the starting position.

Tips

• Concentrate on breathing for the duration of the exercise. This will help you relax into the forward roll.
• Consider placing the mat under your feet to reduce slipping.

2 Wall Squats for Glutes and Quads

Wall Pilates is a phenomenal exercise for strengthening and shaping the glutes and quads. Using a Pilates ball or with your back simply placed against the wall, the wall squat engages the lower body and core, which is great for improving strength and function.

Equipment

• Wall
• Mat (optional)
• Pilates Ball (optional)

How To Do Wall Squat

• Standing with your back, glutes, and heels against the wall, position your feet shoulder-width apart.
• Walk your feet forward two steps while keeping your back and glutes firmly pressed against the wall.
• Inhale, brace your core muscle and gradually squat down until your knees are bent at 90 degrees.
• Then exhale and push yourself back up to the starting position.

Tips

• If you are having trouble maintaining a grip on the floor, place a mat under your feet.
• For more support, consider placing the Pilates ball between the wall and your lower back. This will make the squat smoother.

3 Wall Glute Bridge (Posterior Chain Strength)

The wall glute bridge can help strengthen the posterior chain which is the muscle that runs down the back of the body.

Equipment

• Mat

How To Do Wall Glute Bridge

1. Place your mat on the floor length ways against the wall.
2. Lie on your mat and place your feet on the wall.
3. Position yourself so your knees and hips are bent at 90 degrees.
4. Inhale and expand the rib cage.
5. Exhale and curl your tailbone off the mat.
6. Curling your spine one vertebrae at a time while pressing your feet into the wall.
7. Raise until it is just your shoulder making contact.
8. Then gradually roll your spine back to the floor one vertebrae at a time.

Tips

• Focus on breathing and curling each vertebra during the lifting and lowering phases. This will improve control and mobility.
• Place your hands to your sides with your palms facing down. This will provide you with a solid base.

4 Wall-Leg Raises or Circles (Hip and Core Control)

The wall-leg raise uses a similar positioning of the wall glute bridge while placing greater emphasis on hip and core engagement.

Equipment

1. Position your mat on the floor lengthways against the wall, lie down, and place your feet on the wall.
2. Before you begin, ensure your knees and hips are bent at 90 degrees.
3. Exhale and expand your ribs, then exhale and curl your tailbone and spine off the floor.
4. Curl your spine one vertebra at a time until it is just your shoulders making contact.
5. Lift your left foot off the wall, bringing your knee to your chest, then return the left foot to the wall.
6. Alternate legs for the desired number of repetitions.
7. Then gradually roll your spine back to the floor one vertebrae at a time.

How To Do Wall-Leg Raises or Circle

• Beginners can keep their backs on the floor. This will reduce resistance on the core and legs.
• Focus on breathing and engage the core for the duration of the set.

5 The Wall 100 (Pilates Breathing and Core Engagement)

The Wall 100 is a staple Pilates exercise for breathing and core engagement. Traditionally performed with legs elevated with no assistance. The wall provides this support, making it easier and more suitable for beginners.

Equipment

• Mat

How To Do The Wall 100

• Place your mat lengthways facing the wall and lie down.
• Point your toes and place them on the wall, two feet off the floor.
• Position your arms straight by your sides with your palms facing down and curl your shoulders off the floor.
• Engage your core and pulse your arms up and down.
• Inhaling for five pulses, then exhaling for five pulses.
• Perform for 100 repetitions.

Tips

• Perform short and sharp breathing, while engaging the core. This will help you maintain rigidity for the duration of the set.
• Beginners can bring their hips closer to the wall and rest their feet on the wall. This will decrease the loading of the abdominals.

6 Arm Presses and Shoulder Mobility at the Wall

Arm presses and shoulder mobility is an effective upper body for improving mobility. Performing in the standing position means it's great for beginners and can be done throughout the day whenever you have access to a wall.

Equipment

• None

How To Do Arm Presses and Shoulder Mobility at the Wall

• Stand with your back against the wall, with your shoulder, hips, and heels making contact.
• Lift your arms out to the side so your upper arm is parallel to the floor and your elbows are bent at 90 degrees.
• Inhale, brace your core muscle, then exhale, and press your arms overhead.
• Press arms overhead until they are straight overhead.
• Then lower them back to the starting position.

Tips

• Ensure your shoulders, arms, and hands maintain contact with the wall for the duration of the set.
• Focus on correct breathing and engaging core for the entire set.

7 Calf Raises and Foot Strength

The wall calf raise is a simple and effective exercise for developing lower leg and foot strength. The lower legs are vital for daily function, responsible for pushing off, propelling us forward, and providing support to the ankles and feet. However, they are often overlooked. The wall calf raise is easily performed in the standing position with the support of the wall, making it accessible for all experience levels.

Equipment

• None

How To Do Calf Raise and Foot Strength

• Stand and face the wall with your feet shoulder-width apart.
• Place both hands on the wall at head height for support.
• Begin by pushing your toes down and lifting your heels off the floor.
• Then slowly your heel to the floor.

Tips

• At the top of the calf raise, pause for one second, and tense your calf muscles.
• Perform slow and controlled repetitions and avoid dropping your heel to the floor. This will ensure you are getting a quality contraction.

A Complete Wall Pilates Workout Routine

Now that we have identified the best exercises, it’s time to put them into a workout. Below we list workouts for beginner, intermediate, and advanced fitness levels.

Each workout contains exercises, sets, repetitions, rest times, and a weekly schedule to help you create a routine.

Beginner (15–20 Minutes)

Weekly Schedule

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Beginner Wall Pilates Workout

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Intermediate (25–30 Minutes)

Weekly Schedule

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Intermediate Wall Pilates Workout

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Advanced Burn (35–40 Minutes with Pulses and Holds)

Weekly Schedule

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Advanced Wall Pilates Workout

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How Often Should You Do Wall Pilates?

There is no doubt that wall Pilates is great for your health, however, how much is too much? Below we discuss the ideal weekly schedule, how to progress, and when to listen to your body.

Ideal Weekly Schedule

The ideal weekly schedule for wall Pilates depends on your schedule and experience level. For individuals performing no other forms of physical activity, we recommend aiming for three times per week minimum. However, for those with limited time to train, we recommend aiming for two sessions per week.

Meanwhile, if you are more experienced, consider training four times per week. This will provide sufficient stimulus to ensure you are being challenged for continued growth. For reference, use the examples set in the programs above.

How to Progress Over Time

The key to progression with any form of resistance training is progressive overload. Studies show that progressive overload in the form of increasing sets, repetitions, intensity, and training frequency can develop muscle size, strength, endurance, and power.

For beginners, set goals for three sessions per week, and aim for consistency regarding maintaining your routine and intensity.

After six to eight weeks you feel like your exercises are too easy, consider stepping up your training to the advanced program. Here the number of sets, and repetitions increase, placing a greater stimulus on the body, leading to better results.

Listening to Your Body in Midlife

For women in their 40s, the decline of estrogen and the onset of menopause, which is shown to lead to poor sleep, fatigue, stress, mood changes, and mental health issues.

For many women, this can come as a shock as the body pulls a physiological rug pull, making them feel like they are losing control.

During this time, listening to the body is vital as it will provide a better understanding of these subtle and not-so-subtle changes. From here, these changes can be addressed through exercise, nutrition, and sleep, to help reduce severity.

Common Mistakes and How to Fix Them

Wall Pilates is excellent for stability and accessibility, however, this does not mean its mistakes aren’t possible. Below we highlight these mistakes and how to fix them to optimize your training and achieve amazing results.

Not Using the Wall for Alignment

A common mistake many people make when performing wall Pilates is not using the wall for alignment.

For example, exercises such as roll downs, arm presses, and wall squats require the back to be firmly placed against the wall for stability and alignment. However, many individuals fall into the trap of simply leaning on the wall for support, instead of making full contact, which can make exercises less effective.

To remedy this, we recommend ensuring the spine, shoulders, and hips remain in contact for the duration of the set. If you cannot perform the repetition without breaking contact, then that is a failed rep.

While this may sound extreme and challenging at first, it will reinforce correct technique, which will lead to better results in the future.

Breathing Incorrectly

Just like traditional Pilates, wall Pilates requires correct breathing to perform exercise, which can increase torso rigidity and function.

Studies reveal that breathing exercises improve function, and muscle strength and alleviate chronic lower low back pain symptoms.

Before each repetition, we recommend inhaling, and then exhaling and engaging your core muscles through the effort phases. This will ensure your core is engaged, enhancing technique, core stability, and endurance.

Overarching the Lower Back

During wall Pilates exercises many people overcorrect their posture by overarching their back. While this engages the paraspinal muscles, it can make it more difficult to engage the core, which can lead to instability.

This can be avoided by maintaining a neutral spine, using the following instructions:

1. Stand up and place your hands on your pelvis.
2. Tilt your pelvis forward (arch the lower back) as far as it will go.
3. Tilt it backward (tuck tailbone under) as far as it will go.
4. Then find the sweet post in between those two extremes.

Once you have identified this position, aim for the same position with all your wall Pilates movements.

Recap and Your Next Steps

Wall Pilates is a phenomenal form of exercise that is accessible to all experience levels. The wall provides support and resistance which can help increase strength, mobility, function, balance, and control.

If you are considering trying wall Pilates for the first time, why not try out our program or any one of the many programs on Reverse Health? Here you will find fantastic in-depth video workouts which will coach you through the entire process.

If you are still curious but require additional help, seek advice from a certified Pilates practitioner. They will be able to take you through the basics and guide you toward achieving your goals.

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