Wall Pilates vs Pilates - What’s the Difference?

Over the past three decades, Pilate's popularity has exploded. Its use of gentle, flowing, and focused repetitive exercise has drawn in 12 million participants globally.

Known for its focus on core strength, flexibility, and alignment, it develops long lean muscle mass uniquely its own. Its inception has since generated alternative variations, one being wall Pilates.

Meanwhile, wall Pilates has become an online hit and garnered a loyal following. Its use of the wall for support and to increase resistance has proven to be an effective means of increasing core, strength, and function.

But the question many are asking is — which is better, wall Pilates or traditional Pilates?

In this article, we discuss wall Pilates vs Pilates. We explain what they are, their key difference, benefits, and how to choose the right one for you.

What Is Wall Pilates?

Wall Pilates is a variation of traditional Pilates which uses the wall for support and resistance. During sessions, participant places their hands and feet on the wall. This requires the core to engage and the body to work as one.

Wall Pilates takes many traditional Pilates and calisthenics exercises and modifies them by using the wall to decrease or increase difficulty. For example, push-ups, planks, and shoulder taps can be performed with hands on the wall, allowing a gradual increase in resistance.

What Is Traditional Pilates?

Traditional Pilates is a gentle form of exercise that uses a series of repetitive exercises to improve core strength, flexibility, mobility, and function. Core engagement is central to each movement, creating stability as the upper and lower limbs move. This develops full-body cohesion strength which improves function.

Created by Joseph Pilates during World War One to treat his frail body. He would later serve as an orderly in a hospital tending to immobile soldiers on the Isle of Man. During his time he attached springs to patient's hospital beds to start the rehabilitation process and reintroduce movement.

Following his success in rehabilitation, he created Pilates in 1923, focusing on the five essentials — breathing cervical alignment, rib and scapula stabilization, pelvic mobility, and utilizing the transverse abdominis.

Wall Pilates vs Pilates: Key Differences

As you’d expect, these wall Pilates and Pilates have many similarities. However, smaller differences can make choosing between the two difficult. Below we highlight the key differences, we cover wall Pilates and divide traditional Pilates into mat and Reformer Pilates to give you the full picture.

Equipment and Setup

Equipment and setup are two noticeable differences between wall Pilates and Pilates. Below we explain what is used and how it alters each workout.

Use of Wall as Support (Wall Pilates)

Wall Pilate's use of the wall for support creates a form of exercise that makes it unique. As mentioned, participant places their hands and feet on the wall for support and resistance. This angle engages the core.

Beginner movements angle the body slightly, using the body for support. Advanced movements increase the angle and invert the body by placing the feet on the wall. This increases the demand on the core, glutes, and legs.

Additionally, sessions are performed with a mat and Pilates props. This adds comfort and resistance to performing holds and poses.

Mats, Reformers, or Props (Traditional Pilates)

Traditional Pilates is performed in two different styles: Reformer and mat. Each utilizes different equipment for guidance, resistance, and guidance.

Reformers resemble a large single bed with springs and can often be intimidating in appearance. However, the standing platform, foot bar, shoulder rests, straps, and ropes are all designed to support and apply resistance, while the carriage allows for gliding movements. Providing different angles of resistance, allowing you to simultaneously target different areas of the body.

Mat Pilates is performed on the floor, which requires considerable amounts of full body strength and control. It appears less intimidating, however, it requires greater control, which can make it more challenging. Fortunately, both of these types can be modified for different experience levels.

Additionally, Pilates uses several props that provide alternative resistance. These include rings, balls, bands, and blocks that can be used with the mat and the Reformer to engage and target muscles.

Movement Styles

Wall Pilates and Pilates are based on the 50 Pilates exercises, however, their use of the wall, mat, and Reformer makes subtle adjustments in movement style which change the experience.

The anatomy of a Reformed allows for greater freedom of movement as attachments can be adjusted to increase and decrease resistance and support. The carriage allows for gliding movements which aren’t possible with the wall or mat. These movements enable horizontal jumping, and bouncing, and can fire up the core when using the ropes.

Mat Pilates on the other hand is a stationary position by comparison, requiring you to create movement. Movements focus on core engagement, while the upper and lower limbs shift and hold positions. Exercises such as single-leg stretches, the saw, and the open-leg balance are just some examples of how the core must engage to support the body. This creates cohesive, full-body engagement, which is great for developing function.

Wall Pilates movement style uses many mat Pilates movements and is similar in flow. Its use of the wall for support and resistance provides subtle changes to movement style as the body is angled in different positions. Exercises such as glute bridge, the 100, and leg circles can be performed lying with feet on the wall. This inverts the body, increasing resistance.

Accessibility

Accessibility and target audience of wall Pilates and traditional Pilates are largely the same with minor differences. These can be split up into categories including accessibility for beginners, affordability, and for individuals with physical limitations.

Beginners

Each form of Pilates can be scaled for beginners. Wall Pilates is great for introducing Pilate's modified position. The standing and lying position with the support of the wall makes it great for beginners.

Meanwhile, mat Pilates is practiced as intended, and often where many practitioners teach the basics before graduating to the reformer. While holding positions, poses, and performing repetitive exercises without assistance can be challenging, it helps to build a stable foundation.

Reformer Pilates can be used to support and guide movements. However, it should be noted that Reformers come with a learning curve as beginners familiarize themselves with the different attachments.

The great thing about Pilates is that each is great for beginners and there is no right or wrong answer. We recommend selecting the one that is available and going from there.

Affordability

Affordability is one of the biggest factors that people consider when starting Pilates. Pilates is an incredible form of exercise but can be expensive.

Wall Pilates provides an affordable option that can be performed at home with nothing more than a mat. While this does remove the benefit of working with instructors, it makes it more affordable for those with a tight budget.

Traditional Pilates such as mat Pilates falls under the same umbrella, providing an accessible and affordable option that can be performed at home. These sessions can also be performed in one-on-one or class settings. One-on-one sessions personalized approach are great for establishing technique and learning the intricacies of each movement, however, this premium service comes at a premium price.

Fortunately, group classes are available for mat and Reformer Pilates. This allows participants to get support and teaching at a reduced cost.

Physical Limitations

Physical limitations such as disability, chronic pain, or injuries can be major barriers to exercise. Fortunately, Pilates in all its forms can be adapted to accommodate and address injuries.

Mat Pilates is excellent for people suffering from low back pain and joint pain helping relieve pain and improve function. Pilates on core-centric movement helps to increase muscle mass and re-establish control. The stationary position allows individuals to re-establish muscle mass and control at their place, which is essential when recovering from injury.

Reformer Pilate's use of the carriage, foot bar, and attachments makes it great for recovering from muscle tears. The Reformer allows for gradual resistance increases, which enables a gentle progressive overload of muscle tissue for effective rehabilitation and future injury prevention.

Wall Pilates like mat Pilates can be used to manage lower back and joint-related injuries. For individuals who find it challenging to lower themselves to the floor, wall Pilates can provide standing exercise which can provide support. This allows them to rebuild strength and function from a safe position.

These examples are general guidelines that can help you make a decision. However, this can differ depending on your instructor's expertise.

Benefits of Both Wall Pilates and Traditional Pilates

Pilates is incredible for many different areas of our life. It can help increase muscle mass, strength, flexibility, and function. Below we look at the benefits and why you should consider adding it to your workout routine.

Enhances Core Strength

Traditional Pilates and wall Pilates are phenomenal for improving core strength and function. Developing core strength requires strengthening the trunk, hips, and upper leg muscles. This can be done by overloading these muscles with bodyweight exercises and resistance training.

Traditional Pilates and wall Pilates utilize body weight and external resistance to overload the trunk, hips, and upper leg muscles. As mentioned, movements focus on core engagement, stabilizing as our arms and legs move, and developing core strength.

Forges Core Stability

Pilates' focus on core-centric movements is incredible for developing core stability. Improving core stability requires a multifaceted approach to increase strength, endurance, and activation to meet functional demands associated with daily activities. This is done through targeted resistance training exercises that engage the core muscles.

Wall Pilate and Pilates core-focused exercises activate and improve core strength and endurance. During Pilates movements, the core stabilizes while the arms and legs move. As this happens the core dynamically stabilizes to keep the torso rigid and maintain a strong foundation. This helps to develop strength and endurance, forging core stability.

Improved Posture and Alignment

Poor posture can have a major negative impact on our health leading, to musculoskeletal disorders, which can stress the lower back, affecting spinal structures.

Pilates and wall Pilates are powerful tools for improving posture and spinal alignment. Improving posture requires correcting standing and seated posture to align the spine, alongside strengthening of postural muscles. These include the erector spinae, multifidis, transverse abdominis, and internal and external obliques.

Pilates and Wall Pilates engage the trunk muscles, overloading them using body weight and external resistance. This can strengthen posture, leading to correct alignment.

Improve Flexibility

Pilates and wall Pilates are well known for their ability to improve flexibility. Increasing flexibility requires stretching and lengthening muscle tissue for frequent and extended durations.

Wall Pilates and traditional Pilates exercises utilize holds and stretches to improve strength and flexibility. Movements such as the Pilates saw and single-leg stretch combine full-body engagement with the lengthening of muscle tissue. The saw’s upright posture lengthens the hamstrings while the cross-body sawing motion dynamically lengthens the posterior chain. These are the muscles on the back of our body.

Meanwhile, the single-leg stretch is performed in a v-sit position, engaging the core while the legs are dynamically stretched in alternating patterns. These exercises are prime examples of Pilate's ability to enhance flexibility.

Low-Impact Fitness for All Levels

One of the biggest things that draws people to Pilates and wall Pilates is its low impact. While other forms of exercise focus on loading with significant resistance and impact through dynamic movements, Pilates utilizes body weight and positioning to load the body.

This is great for anyone who is experiencing joint-related pain and struggles with pain from direct loading, or impact**.**

Choosing Between Wall Pilates and Traditional Pilates

We have highlighted the key differences and benefits of wall Pilates and traditional Pilates it is time to decide which one you want to try. Below are additional factors to you help decide.

Evaluating Your Fitness Goals

A great way to help you decide is by choosing the style that matches your training goals. As mentioned, both forms of Pilates are similar, however, those subtle differences make them better for different things.

For example, if your goal is to return from back and joint injuries, then the gentle, private mat sessions may be your best bet. These sessions can be taken at your own pace, and allow you to remain in control.

However, if you are looking to get moving again but don’t want to make a major commitment, then perhaps home-based wall Pilates session will be your thing. These will allow you to build strength and focus on technique.

If you want to take your Pilates training to the next level, then the advanced, guided movements of Reformer Pilates are for you.

Considering Physical Limitations or Needs

Physical limitations and needs are major considerations when choosing between wall Pilates and traditional Pilates. Physical limitations such as reduced mobility, lack of lower body strength, or chronic pain must be considered when deciding.

For example, people with limited mobility getting down to the floor may be challenging. This makes Reformer Pilates a better form as it can be performed on an elevated surface. Meanwhile, people with shoulder injuries, wall Pilates and Reformer Pilates may be viable options as they can apply resistance to the body without using the arms.

If you want to begin Pilates but have a physical limitation, consult your physical therapist or a qualified Pilates instructor. They will recommend the best style of Pilates to meet your needs.

Trying Both to Find the Best Fit

If you have reviewed our key differences, goals, and physical limitations and still can’t decide, then there is only one thing to do — try them both!

A great thing about Pilates is how accommodating and complimentary it is to different forms of exercise. We recommend trying the style for two weeks to get a feel for the techniques, moves, and flow of each session. If you like both we recommend adding both to your routine and dividing them based on your preferences.

Both are incredible forms of exercise and performing them side-by-side will add variety to your training and help you achieve amazing results.

Recap: Wall Pilates vs Pilates

Wall Pilates and traditional Pilates have so many similarities, making it challenging to choose between them. Wall Pilates’ limited equipment, affordability, and accessibility make it great for beginning just wanting to do their toes in with any major commitment. Traditional Pilates on the other hand is far more comprehensive, offering both mat and Reformer Pilates which meet almost all of our needs.

If you still can’t decide, here is a quick recap. Wall Pilates offers:

• Exercise can be performed in the standing position, offering a gentle and gradual approach.
• Affordable and requires nothing more than a wall to begin
• Great for people wanting to try Pilates without the commitment.

Meanwhile, traditional Pilates offers:

• Great for teaching fundamentals
• Perform at home, in private sessions, or group classes
• More expensive
• Mat and Reformer Pilates allow a greater range of motion.
• Mat can help with joint pain
• Reformers can help with recovery from soft tissue injuries.

Deciding between wall Pilates and traditional Pilates ultimately comes down to personal preference and the one you find most enjoyable. This will help you adhere to your training program, improving your result.

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