Wall Pilates Challenge: Using Wall As Your Workout Buddy!

Even though it is an old regimen, Pilates has recently gained popularity all over the world. Anyone can do the workouts, so it’s no surprise that #wallPilates boasts 12 million views on TikTok. Hectic and confusing weight lifting routines make it impossible for some people to hit the gyms, leading them to ditch intense regimes and opt for a laid-back yet highly effective exercise routine like Pilates and wall Pilates.

Since its creation a century ago – by the physical trainer Joseph Pilates, it has become a widely famous low-impact and full-body exercise method that focuses on improving strength and mobility (1). Wall Pilates, in particular, can be pretty helpful for beginners as the wall provides stability and allows them to become more confident with the movements.

Going back in history, we can discover from the research by Medicine Net that Pilates was used as a rehabilitation tool by soldiers and dancers to tone their bodies and heal pain (2). Research like this should convince us to give this regimen a chance!

If you are a newbie in the fitness sphere who wants to start the journey with Wall Pilates, you are in the right place. Below, we have outlined some apps, exercises, and workout frequencies that could lead you in the right direction and get the best outcomes.

Let’s get started!

Is the 28-Day Wall Pilates Right for Me? 

A 28-day workout challenge, as the name says, is a routine that blends mobility, conditioning, and strength training exercises to create a well-rounded workout that targets all the right muscle groups. Sometimes, it is a customized plan that caters to the needs of specific people. Sometimes, it could be a general plan that works for everyone.

If you are a total Pilates novice, it would be a good idea to attend classes with experienced instructors before trying the moves yourself. As is the case for every exercise, proper form is necessary to reap the most rewards and reduce your likelihood of injury. You can also use online applications where certified trainers create exercise plans which guide you at every step of the way.

A 28-day Wall Pilates challenge is a series of exercises ranging from 10 to 30 minutes in length. Each day of the challenge contains three types of exercises, targeting your upper and lower body, and the third set focuses on improving your balance and stability. The routine gradually increases in intensity as time passes, so you may witness some fantastic benefits coming your way.

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The version of the challenge depends on the medium you choose. The options include:

• Learn 28 Day Wall Pilates Challenge free from any website
• Take classes from the trainers and pay for them.
• Seek help from a platform like BetterMe, which charges a nominal fee but offers authentic guidance from certified fitness coaches to all its users.

The key thing to remember when placing yourself in any challenge is first checking its authenticity. The search engines can give you loads of options. Filter them with thorough research and then opt for the ones that seem to be pocket-friendly and fruitful.

Is Wall Pilates Actually Effective in Improving Overall Fitness?

The pandemic changed how we do things, and working out is no different. With most gyms closed in 2020, more people started exercising at home, making home workouts a popular trend. When wall Pilates branched as an easy exercise routine for all, it is no wonder that more people were attracted to try it out.

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If you stick with the sequences and follow your progress, you may find that daily wall Pilates steadily changes your physical and mental health. Some perks you may observe include:

Improved Core Strength and Reduced Belly Fat

Some exercises in a wall Pilates sequence can help you deal with stubborn belly fat and strengthen your core. They target the core while using the wall for resistance (3). The two exercises that could help improve core strength are:

Wall Planks

1. Stand facing a wall, with your feet about shoulder-width apart and your arms’ length away from the wall.
2. Place your hands flat on the wall at shoulder height, fingers pointing forward.
3. Slowly walk your feet back while leaning forward until your body forms a straight line from head to heels.
4. Keep your body straight and hold the position for 20 to 30 seconds. Focus on squeezing your core and keeping your back flat.
5. Push yourself back to the starting position and repeat the exercise for 2 more sets.

Wall Roll Downs

1. Stand tall with your back flat against a wall and your feet hip-width apart, slightly away from the wall.
2. Inhale and slowly roll through your spine, one vertebra at a time, as if you are peeling yourself away from the wall.
3. Continue rolling down, reaching your fingertips towards the floor. Only go as far as you comfortably can while keeping your back flat against the wall.
4. Once you’ve reached your limit, exhale and slowly roll back up, pressing each vertebra against the wall until you return to standing.
5. Repeat the exercise for 10 to 12 repetitions, then rest for a moment before performing a second set.

Improved core strength can help you to perform activities like running and weight training (4).

Better Alignment and Posture

Wall Pilates utilizes the wall in combination with the floor. It works as a smooth surface to increase your stability, align your spine, and perform the exercises. A study showed that people who did Wall Pilates for 8 weeks noticed an improvement in their posture (5). Some wall Pilates exercises that could help to improve your posture are:

Wall Angel

1. Stand tall with your back pressed flat against the wall. Your feet should be hip-width apart and a few inches from the wall.
2. Bend your elbows to a 90-degree angle and position your upper arms so they are parallel to the floor. Your elbows and the backs of your wrists should be touching the wall.
3. Tighten your abdominal muscles to engage your core. This helps to protect your lower back and maintain proper form.
4. Keeping your back, elbows, and wrists pressed against the wall, slowly slide your arms up the wall, extending them overhead. Your arms should form a “W” shape.
5. Pause briefly when your arms are fully extended. Then, slowly lower your arms back to the starting position, maintaining contact with the wall throughout.
6. Repeat the exercise for 8 to 10 repetitions, focusing on slow, controlled movements and keeping your body properly aligned against the wall.

Wall Squats

1. Stand facing away from a wall, with your feet hip-width apart and about two feet from the wall. Lean back until your back is flat against the wall.
2. Slowly slide down the wall, bending your knees as if sitting in a chair. Stop when your thighs are parallel to the floor.
3. Your knees should be bent at a 90-degree angle, directly above your ankles. Your back should be flat against the wall.
4. Tighten your abdominal muscles to engage your core. Hold the position for 5 to 10 seconds, keeping your back flat and your knees aligned with your ankles. You should feel your thigh and glute muscles working.
5. Push through your heels to slowly straighten your legs and return to the starting position.
6. Repeat the exercise for 10 to 12 repetitions. As you get stronger, you can gradually increase the time you hold the squat position.

Read more: Master The Wall Squat Exercise In 6 Easy Steps

Reduced Back Pain

Nowadays, more adults and seniors report having frequent back pains, due to age and lifestyle choices. For instance, some people face the text neck syndrome, a neck strain caused by keeping your head too far forward for a long time (6). Wall Pilates exercises that could help to manage back pain t include:

Wall Sit

1. Stand with your back flat against a wall, feet shoulder-width apart. Step your feet forward about 2 feet away from the wall.
2. Keeping your back against the wall, slowly bend your knees and slide down until your thighs are parallel to the floor. Make sure your knees stay aligned over your ankles and are bent at a 90-degree angle.
3. Press your feet firmly into the floor, distributing your weight evenly. Keep your head and back against the wall, with your chin slightly tucked. Engage your core and slightly tighten your shoulder and hip muscles.
4. Maintain this squat position, keeping your body aligned and muscles engaged for the desired duration. Remember to breathe steadily throughout.

Pro Tip:

This is a standard wall sit. There are many variations of this exercise. You can create a wall sit challenge for yourself and deal with your back pain with a structured plan for this exercise.

Wall Bridge

1. Lie on your back with your knees bent and feet flat against a wall. Your heels should be roughly in line with your knees.
2. Press through your heels and engage your glutes to lift your hips. Your body should form a straight line from your knees to your shoulders.
3. Squeeze your glutes and hold this bridge position for 15 to 20 seconds.
4. Slowly lower your hips back to the starting position, keeping your core engaged.
5. Repeat for a total of 3 sets.

Consistency is the ground rule, whether you are doing a wall Pilates challenge at home or with a trainer. Benefits like strengthened muscles, improved posture, and flexibility can transform your life as you become more capable of performing everyday functional tasks. Not to mention that people start feeling quite energetic and happy when they perform exercises like wall Pilates. They feel more confident as they become self-reliant and active (7).

Dive deeper into the best wall Pilates workout with our dedicated article.

Are There Free Wall Pilates Apps?

Yes, you can find many wall Pilates apps in the digital marketplaces. However, it is strongly suggested that you choose the applications created by certified  experts. Different apps have different workout plans, such as a wall Pilates 21-day challenge or daily Pilates challenges, to keep you going.

Let’s take the example of BetterMe.

The app provides video instructions and detailed descriptions for each exercise. This makes it easier for beginners to learn proper form and different techniques. Users can also customize their plans based on their individual goals and preferences. The app charges a minimal subscription charge yet provides a range of proven workouts and health tips. It also can give you access to one-on-one coaching that can help to improve your overall fitness and reach those wellness goals! 

Read more: The Wall Pilates App You Need To Switch Up Your At-Home Workouts

Is 20 Minutes of Pilates a Day Enough?

Of course!

If you are doing the right exercises, just 20 minutes a day are enough to get you fit with Pilates. If there is a choice to do no exercise or a 20-minute Pilates session, it is typically better to squeeze in the latter. This duration is enough if your goal is to improve your flexibility, strength, and overall body awareness.

However, if your goal is to lose weight or gain muscle mass, you should stretch the exercise sessions and include other exercise regimes, too. Performing different exercises can also help you avoid plateaus. This will keep your muscles challenged and prevent boredom.

FAQs

• Does Wall Pilates reduce belly fat?

Adding wall Pilates with appropriate caloric intake can help fight belly fat and overall body fat. Exercises like wall planks and wall roll-downs can help strengthen the core. But with any form of exercise, you will need to be mindful of your food intake and make sure that you are burning more calories than you are consuming each day in order to see fat loss. t.

• Is there a 100% free workout app?

Yes, there are ample sources that contain 100% free workouts. However, you must analyze the creators, the ratings and the reviews of an application before following them. It will always be best to work with certified fitness professionals. 

• Does 28-day wall Pilates really work?

A 28-day wall Pilates program from a certified trainer or application can bring fantastic rewards your way. Just follow them consistently and focus on proper form.

• Can you do Wall Pilates every day?

It is typically safe to do wall Pilates every day as it tends to be a lower intensity form of exercise. Still, experts suggest you should take some rest days so your muscles can recover from the strain. Remember, the best workout will be one that works for you as well as the one that you can stick to in the long run. Change takes time and consistency is going to lead to results. 

The Bottom Line

Wall Pilates can bring a new edge to the old-school Pilates. They provide you with a workout that is accessible and challenging at the same time. A unique aspect of this workout compared to classic Pilates is the frequent elevation of your feet. This can lead to several potential benefits, such as improved blood flow, better digestion and sleep, and fewer muscle cramps (8). Wall Pilates is for a wide range of people. From beginners to experienced exercises it will always be beneficial to talk to a certified trainer or a healthcare professional before starting any regimen.