Callanetics and wall Pilates are forms of low-impact exercise that have grown loyal fan bases for their ability to engage, tone, and reshape the body. Sharing many similarities due to their focus on target holds, poses and fine movement makes it difficult to choose between the two.
In this article, we discuss Callanetics and Wall Pilates. We explore their origins, key differences, pros, and cons to help you select the best one for your needs.
What Is Callanetics?
Callanetics is a low-impact form of exercise that uses delicate movements to tone and shape the body. Callanetics fine and repetitive movements and holds engage deep muscle, which develops greater control which improves strength, endurance, and body awareness.
Created by Callan Pinckney in the 1980s. Formerly trained in classical ballet, dance, and exercise, she would develop Callanetics to treat her congenital back defect after it led to a physical collapse following a global backpacking trip.
The combination of ballet, dance, and exercise helped recover from her crippling pain and dysfunction, which she has since shared to help thousands globally.
What Is Wall Pilates?
Wall Pilates is a variation of traditional Pilates which utilizes a wall for support, balance, and resistance. Participants place their hands and feet on the wall. This angles the body, requiring the core to engage.
Like traditional Pilates, sources indicate that wall Pilates is based on the five essentials — breathing, cervical alignment, rib and scapular stabilization, pelvic mobility, and utilizing the transverse abdominis.
Movements performed in the standing position with hands placed on the wall and the torso angle are easier. Here, exercises such as push-ups, planks, and shoulder taps can be performed. As the angle of the body is increased toward a horizontal position the more difficult exercises become.
Placing feet on the wall increases resistance. The higher the feet go up the wall the greater the resistance. Here, exercises such as glute bridges, single-leg stretches, and marching bridges can be performed.
Similarities Between Callanetics and Wall Pilates
Callanetics and wall Pilates share many similarities which can make it difficult to choose between the two. For example, both of them use a range of holds and fine movements to engage small muscle groups.
Here is a list of similarities:
- Can be performed with little or no equipment.
- Performed using fine delicate movements, holds, and poses.
- Low-impact
- Improve core strength
- Enhances strength and flexibility
Key Differences Between Callanetics and Wall Pilates
Callanetics and wall Pilates share many similarities, however, some differences should be considered before choosing between the two.
Movement Styles and Techniques
Callanetics and wall Pilates movements and techniques are similar at first glance, however, further inspection reveals their differences.
Canalletics’ Small, Precise Movements
Callanetics movements and techniques are based on holds and pulses. For example, the hamstring pulse requires the participant to kneel on all fours with one leg extended so that it is parallel to the floor. Here it pulses for a set duration.
Wall Pilates’ Use of Wall Support
Similarly, wall Pilates movements and techniques are centered around core engagement. However, has its own move sets which consist of holds, pulses, and flowing, sweeping movements. This combined with the wall makes it a very different experience.
Pros and Cons of Callanetics
Callanetics is a great, low-impact form of exercise, however, there are pros and cons which should be considered before choosing this style of exercise. Below we highlight to pros and cons to help you decide if this is the best form of exercise for you.
Callanetic Pros
Engage Deep Muscles
Callanetics uses fine delicate movements making it great for engaging deep muscles. For example, lifting it in front of the body or out to the side engages the deltoids, a large, superficial muscle.
However, smaller movement such as spinning the arms in small circles engages the rotator cuff. These are the small muscles with sit on the back of the shoulder blade and attach to the upper arm bone.
Callanetics uses small, pulsing movements that can help target deeper muscles. This helps to improve control and develop stronger joints.
Low Impact
Callanetics exercises and movements are performed in a stationary position, which eliminates impact. Evidence indicates that low-impact exercise can lower the risk of injury, improving compliance and long-term sustainability.
This is excellent for individuals returning from injury or joint pain, providing a gentle way to not only return to exercise but strengthen muscles and joints.
Improve Joint Health
Callanetics use of fine movement is great for improving muscle endurance. When performing holds, the muscle undergoes an isometric contraction, which is when the muscle contracts but does not change in length. Research suggests that these types of contractions can improve muscle hypertrophy and tendon health, making them great for our joints
Can Be Performed with No Equipment
Callanetics’ biggest pro is that does not require any equipment. Many other forms of exercise require equipment to increase resistance and promote growth. This requires considerable investment in a gym membership or home gym equipment.
Callanetics on the other hand can be performed with nothing, meaning that you can fit in a great workout anywhere, at any time.
Callanetics Con
Can Be Repetitive
Callanetics is comprised of holds and pulsing repetitive movements. This may feel tedious for individuals who prefer more dynamic movements such as resistance training or recreational physical activity.
Limited Cardiovascular Benefits
Callanetics stationary position and delicate movements offer limited cardiovascular benefits. Callanetics is a form of resistance training that utilizes body weight and gravity to overload the body.
Sources indicate that resistance training has favorable effects on cardiovascular disease and risk factors. However, it does not challenge aerobic capacity which is required to improve cardiovascular fitness.
However, if you are interested in improving your cardiovascular fitness we recommend adding it to your routine.
Limited Classes and Practitioners
Callanetics has limited availability with fewer practitioners and classes. Despite it being created in the 1980s and having a thriving fan base, it is offered at fewer locations. While it still can be performed at home via video instruction, not having in-person instruction may make it less engaging and more difficult to stick to a routine.
Progress Can Be Slow
Callanetics' use of small, delicate movements means that progress may be slower compared to forms of exercise that contain larger movements at a higher intensity. For example, resistance training utilizes compound movements that take muscles and joints through their full range of motion.
Research suggests that because more muscles are involved, there is greater energy expenditure. Additional evidence illustrates that a greater range of motion can contribute to great muscle growth.
Admittedly, resistance training is not everyone's preference. In this case, results can be gained from Callanetics and a balanced diet.
Pros and Cons of Wall Pilates
Wall Pilates like Callanetics is low-impact, providing a gentle method of loading the body, however, some pros and cons should be considered. Below, you discuss the positives and negatives to help you decide which is best for you.
Wall Pilates Pros
Core Focused
One of Wall Pilates' biggest positives is that every movement is centered around core strength. Like traditional Pilates, wall Pilates exercise not only tells us to focus on our core, but they demand it.
When we place our hands or feet on the wall, our core must engage to keep the torso rigid while we perform our exercises. This increases core strength and endurance.
Wall Provides Resistance and Support
Wall Pilates' use of the wall provides resistance and support making it great for beginner and advanced users. Beginners can perform movements in the standing position with hands placed on the wall providing support and a little resistance. From here they safely perform movements and gradually build up strength.
From here, exercise can be performed in a lying position with feet on the wall. This provides a safe position to perform poses and gradually increase strength. For experienced participants, legs can be placed higher or lifted to increase exercise resistance and instability.
Low-Impact
Wall Pilates, like traditional Pilates, is low impact. Movements holds, and poses tend to be performed with control, which eliminates impact and reduces pressure on joints. Like Callanetics, this makes it great for people with joint pain and injuries.
Improves Muscular Endurance
Wall Pilates' use of poses, holds, and methodical flowing movements can improve muscle endurance. Holds isometrically contracted muscles, which can improve muscle growth and joint health. Meanwhile, some studies show higher repetitions with a load below 60% of one repetition maximum (which is the maximum amount of weight you can perform for one repetition with correct form) can enhance muscular endurance.
Wall Pilates Cons
Training Alone
Wall Pilates is largely performed alone at home through apps and video which means interaction with instructors. While this may not deter experienced practitioners, it can be difficult for beginners who do not know the poses and techniques.
Instructors provide guidance and technical cues which accelerate the learning process. Sadly, without their assistance, many may struggle to learn the correct technique and stick to their routines. This can lead to poor adherence, ultimately impacting results.
Limited Calorie Burning Potential
Wall Pilates has limited calorie-burning potential compared to other forms of exercise. Like Callanetics, Wall Pilates focuses on finer, controlled movements performed at a moderate intensity. While this can be challenging it does not have the same impact as resistance training or high-intensity training.
Again, this is fine for those who enjoy a gentle approach to exercise. However, for those looking to build muscle and good the heart pumping, it will need to be supplemented with resistance training, cardio, or high-intensity interval training to bump up that calorie-burning potential.
Limited Cardiovascular Benefits
Wall Pilates focuses on fine movement while being effective in developing muscular endurance, control, and body awareness offering limited cardiovascular benefits. Fortunately, this can easily be remedied by programming cardio exercise into your routine.
How to Choose Between Callanetics and Wall Pilates
Callanetics and Wall Pilates have many similarities, making it difficult to choose between the two. Below we highlight different some ways to help you decide which is correct for you.
Assessing Your Fitness Goals
When it comes to selecting a form of exercise we must consider our fitness goals. Callanetics and wall Pilates are very similar, however, the small differences can sway your decision.
For individuals looking for core strength, control, and alignment then wall Pilates is for you. The focus on the ‘five essentials’ means each is centered around enhancing core function. Furthermore, wall Pilates also uses calisthenics movements which can help increase muscle mass.
Those looking to target deep muscles with fine and repetitive movements should consider Callanetics. While trunk engagement and core activation are a part of each session, the emphasis may be less than on Pilates and its variations.
Considering Your Physical Limitations or Injuries
Physical limitations and injuries are major considerations when selecting types of exercise. Callanetics both have roots in physical therapy with Callan Pinckney and Joseph Pilates creating each method to address the injury.
Both forms use small, gentle, and flowing movements making them both favorable for strengthening and treating the body after sustaining an injury. However, Pilates is more widely used to treat injuries by healthcare professionals.
A 2017 study showed that Pilates was effective rehabilitation for improving pain and disability levels. Additional evidence indicates that Pilates preserves and develops functional movement, stability, and mobility reducing injury risk.
While both have limited availability, many wall Pilates exercises have the advantage of the support of the wall in the standing position, and the floor in the lying position. This provides additional support which can greatly reduce the risk of injury.
Experimenting with Both Workouts
If after deliberation and assessing your fitness goals and your physical limitations you still cannot decide, then you should try both. This will help you experience the exercises, movements, and flow of each style of training.
We recommend trying each style for a minimum of one week to give you the complete experience. From here, you can make an educated decision which is right for you.
Recap: Callanetics vs Wall Pilates
Callanetics and Wall Pilates have many similarities which make it difficult to choose between the two. While one uses a wall and the other focuses on delicate movements, they both offer excellent forms of exercise that are accessible to all fitness levels.
Key Takeaways
Wall Pilates foundation of traditional Pilates ‘five essentials’ has been used by practitioners and clinicians globally to enhance core strength, spinal alignment, function, and in the treatment of injury. The fact that Wall Pilates is an expansion of the traditional variation highlights how effective it can be.
While you will likely need to perform it at home as few classes exist, it offers the safety of the wall in the standing and lying position which makes it great for gradually increasing strength.
Meanwhile, Callanetics shares fine and delicate movements that have grown to a devoted user base which swears by its ability to develop strong, lean, functional muscle.
Similarly, classes may be limited compared to other forms of exercise, however, classes exist allowing beginners to learn directly from an instructor. This will help develop a solid foundation for continued growth.
Finding the Best Fit for You
Deciding between Callanetics and wall Pilates can be difficult and if you still haven’t decided which one you prefer, maybe it's time to try both.
Experiencing both classes for multiple sessions will provide you with a true representation of each method, making it easier to choose. If after your trials you still like both, then both are for you, which is even better!
References
- June Kloubec. Pilates: how does it work and who needs it? Muscles Ligaments Tendons. J. 2011 Dec 29;1(2):61–66. PMCID: PMC3666467 PMID: 23738249.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3666467
- Andy C Y Tse, Thomson W L Wong Paul H Lee, Effect of Low-intensity Exercise on Physical and Cognitive Health in Older Adults: a Systematic Review Sports Med Open. 2015;1(1):37. doi: 10.1186/s40798-015-0034-8. Epub 2015 Oct 20. https://pubmed.ncbi.nlm.nih.gov/26512340/
- Dustin J Oranchuk, Adam G Storey, André R Nelson, John B Cronin, Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scand J Med Sci Sports. 2019 Apr;29(4):484-503. doi: 10.1111/sms.13375. Epub 2019 Jan 13. PMID: 30580468, DOI: 10.1111/sms.13375.
- https://pubmed.ncbi.nlm.nih.gov/30580468/
- Antonio Paoli, Paulo Gentil, Tatiana Moro, Giuseppe Marcolin, Antonino Bianco. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017 Dec 22;8:1105. doi: 10.3389/fphys.2017.01105. PMCID: PMC5744434 PMID: 29312007
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5744434/
- Brad J Schoenfeld, Jozo Grgic. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559, PMCID: PMC6977096 PMID: 32030125
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6977096/
- Brad J Schoenfeld, Jozo Grgic, Derrick W Van Every, Daniel L Plotkin. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMCID: PMC7927075 PMID: 33671664
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/
- Keira Byrnes, Ping-Jung Wu, Stephney Whillier. Is Pilates an effective rehabilitation tool? A systematic review. J Bodyw Mov Ther. 2018 Jan;22(1):192-202. doi: 10.1016/j.jbmt.2017.04.008. Epub 2017 Apr 26. PMID: 29332746.
- https://pubmed.ncbi.nlm.nih.gov/29332746/
- Melinda Bryan, Suzanne Hawson. The Benefits of Pilates Exercise in Orthopaedic Rehabilitation. March 2003 Techniques in Orthopaedics 18(1):126-129 DOI:10.1097/00013611-200303000-00018
- https://www.researchgate.net/publication/232214600_The_Benefits_of_Pilates_Exercise_in_Orthopaedic_Rehabilitation
FAQs
How do Callanetics and Wall Pilates differ in their approach?
Callanetics emphasizes small, precise movements for improved muscle tone and flexibility, whereas Wall Pilates uses the wall to enhance alignment and core stability.
What unique benefits does Callanetics offer over Wall Pilates?
Callanetics provides a low-impact workout that targets deep muscle engagement, making it ideal for boosting flexibility and overall muscle tone.
What advantages does Wall Pilates have compared to Callanetics?
Wall Pilates leverages the support of a wall to help maintain proper posture and balance, focusing on core strength and offering added stability during exercises.
Which workout is better for beginners?
Both methods are beginner-friendly—Wall Pilates offers extra support with the wall, while Callanetics provides a gentle introduction to muscle toning.
Can I combine Callanetics and Wall Pilates?
Yes, integrating both workouts can create a well-rounded fitness routine that enhances flexibility, strength, and overall balance.
