Wall Pilates is the modern-day answer to a sedentary, chair and desk-bound lifestyle.
It offers a unique opportunity for people of all ages and fitness levels to improve:
Wall Pilates combines classical Pilates exercises with the support of a sturdy wall or doorframe.
You can exercise while standing, sitting, or lying against the wall.
The sturdy wall provides extra stability and support for those struggling with traditional mat-based Pilates movements.
Wall Pilates is ideal for beginners and those with injuries or mobility issues.
While at it, you may wonder whether this form of Pilates can also help with weight loss.
The answer is not as straightforward as one might think.
Here’s what you need to know:
Pilates is not primarily a cardio exercise, unlike running or cycling.
The exercise is lighter, meaning it does not burn calories at the same rate as these high-intensity exercises (1).
However, Pilates can still be an effective form of exercise for weight loss when combined with other factors, such as:
The key to weight loss is creating a calorie deficit – burning more calories than you consume (3).
While Pilates may not burn as many calories during a session, it can help build lean muscle mass (4), which in turn increases your metabolism and helps you burn more calories throughout the day (5).
Pilates can also improve your posture and alignment, making you look and feel taller and leaner (6).
You might think, “How fast can you lose weight with wall pilates?”
Truthfully, there are faster, more efficient ways to burn calories and lose weight than Pilates.
But that doesn’t mean it’s not a valuable part of a weight loss journey.
Many people who practice Pilates regularly report feeling more toned, stronger, and healthier overall.
There isn’t much concrete data on how many calories a person burns during a Pilates session, but estimates range from 150 to 250 calories per hour (7).
That’s similar to other popular, low-impact exercises like yoga or walking.
However, the number of calories burned or how fast you lose weight will depend on your:
You might question if Wall Pilates is worth trying. Many ask, “Can you lose weight doing Pilates every day?”
While weight loss may not be Wall Pilates’s primary goal, it has numerous other benefits that make it worth incorporating into your routine.
Wall Pilates benefits include:
Wall Pilates targets these muscles, helping to improve their strength and stability.
Increasing core strength can reduce back pain and improve overall body alignment (6).
Its lower impact makes it suitable for individuals with injuries or joint issues who struggle with other forms of exercise.
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One common misconception about Pilates is that it can give you a 6-pack or flat stomach.
Does wall pilates work for belly fat at all?
While Pilates does target the abdominal muscles, it alone will not give you a flat stomach. The appearance of toned abs depends more on lowering your body fat percentage through a balanced diet and regular exercise.
However, the best Wall Pilates workout will have benefits that may improve the appearance of your stomach, such as:
Exercises often involve controlled movements that target the deep core muscles, including the transverse abdominis, which acts like a natural corset for the waist.
Good posture also effectively engages the core muscles throughout the day.
This connectivity can lead to better choices in other areas of health, such as nutrition and stress management (10).
Read more: Wall Pilates for a Toned Stomach and Waist
Results from Wall Pilates can vary depending on several factors, including your:
Within the first few weeks, you might notice improvements in:
These changes are often subtle but can be motivating.
Visible changes can happen in 8 weeks.
As you continue with regular sessions, typically 2-3 times a week, you may see more visible changes in muscle tone, particularly in the core and abdominal area.
Your endurance and strength will also likely improve.
You may notice significant changes in 12 weeks.
By maintaining a consistent routine, you can expect more significant changes in body composition and muscle definition.
At 12 weeks, improvements in overall fitness and possibly weight loss become more noticeable, especially if combined with a balanced diet and other forms of exercise.
Consistency and a holistic approach to fitness and health are key to achieving and maintaining results.
Daily Wall Pilates can bring meaningful, even life-changing results if done mindfully.
When you practice Wall Pilates daily, one of the most noticeable changes is how much stronger and more stable your core becomes (13).
Unlike traditional abdominal exercises like crunches, Wall Pilates targets the deep core muscles, such as the transverse abdominis and pelvic floor.
These muscles act as a natural corset, helping pull your stomach inward for a more sculpted look.
Over time, this can contribute to better overall stability, making everyday movements—like bending, reaching, or even standing—feel more fluid and controlled.
Because Wall Pilates relies on slow, controlled movements, your core has to work harder to keep you steady.
This muscle strength creates a strong foundation for exercise and daily activities like lifting groceries or sitting at a desk for hours, where you’d otherwise risk slouching.
Doing Wall Pilates every day can transform your posture in ways you might not expect.
Often, stiffness in the shoulders, tight hip flexors, and a weak core pull you into a slouched or tilted position.
Wall-based exercises force your body into proper alignment, helping to undo years of poor posture habits.
You’ll start to notice yourself standing taller and sitting more upright without feeling like you’re straining to do so.
Even more interesting is how this change can affect how others perceive you.
Improved posture often exudes confidence, so you might get comments from friends or colleagues who notice you seeming more self-assured and even physically leaner because of how you carry yourself.
Wall Pilates is not just about physical fitness; it also has a surprising mental element.
Committing to it as a routine can help calm the mind and reduce stress, as it emphasizes controlled breathing and focus.
Over time, it feels meditative, especially when paired with stretches against the wall that open your chest and shoulders.
You might notice an unexpected boost in mental clarity. Whether tackling a chaotic inbox or staying patient during challenging conversations, this mental equilibrium could become one of your favorite “side effects” of consistent practice.
Many report that starting their day with Pilates sets a tone of mindfulness and intention that carries through everything else they do.
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Another unique benefit of daily Wall Pilates is how it strengthens muscles you might not even know you had.
The resistance by pressing into or against a wall activates smaller stabilizing muscles in your:
Over time, you’ll feel a more “pulled-together” strength, particularly in areas that don’t respond as well to traditional exercises.
For example, Wall Pilates can help lift and tone the glutes—especially for those with sedentary jobs—while building control through the hips and hamstrings.
The symmetrical nature of working with a wall also teaches your body to correct imbalances. If one side has always felt weaker or less coordinated, you’ll gain newfound balance and symmetry in your movements.
Daily practice can unlock tightness in particular areas that most generic exercises miss.
For instance, if you experience stiffness in your upper back (the thoracic region) from hunching over a desk or looking down at your phone, Wall Pilates exercises like spinal roll-ups against the wall help mobilize this area.
You’ll notice a reduction in discomfort and an improvement in your ability to:
Similarly, stretches and movements that target the hip flexors and external rotators can be life-changing if you have a history of prolonged sitting.
Many people describe feeling “looser” in their hips, which translates to:
Read more: Flat Stomach Pilates Moves: Will They Slim Your Waist?
Repeating the same daily movements can sometimes lead to overuse symptoms or low-grade fatigue in smaller muscle groups, significantly if you do not vary your exercises.
For example, focusing too heavily on wall planks could strain your wrists or shoulders if you do not give them adequate recovery time.
To avoid this, you can cycle through different Wall Pilates routines.
One day, focus on strength and toning, and the next, choose stretching or mobility sequences.
This variation helps you to:
The best exercise for weight loss is indeed one that you enjoy and can stick with consistently over time. While high-calorie-burning activities like running or cycling are practical, finding something you love, whether dancing, hiking or even Wall Pilates, can lead to more sustainable weight loss because you’re more likely to keep doing it regularly. Combine your favorite workout with a healthy calorie deficit diet and your weight will begin to drop! Twenty minutes of Wall Pilates daily is enough to improve core strength, flexibility, and posture. While it may not directly result in significant calorie burn for weight loss, consistent practice combined with a healthy diet and cardio can make a difference. Regular Pilates is typically done on a mat or using specialized equipment, while Wall Pilates incorporates the wall for added stability and support. Wall Pilates is more accessible to beginners and those with mobility issues while improving strength, alignment, and flexibility. Pilates can reshape your body by strengthening and toning muscles, especially the core, and improving posture, giving a more lean and aligned appearance. However, significant body reshaping also relies on reducing overall body fat through a combination of exercises and a calorie deficit (14). Frequently Asked Questions
What's the best exercise to lose weight?
Is 20 minutes of Pilates a day enough?
What is the difference between regular Pilates and wall Pilates?
Does Pilates really reshape your body?
Wall Pilates can be a valuable addition to a weight loss routine, offering benefits like improved muscle tone, posture, and flexibility.
Strengthening and lengthening muscles boosts metabolism and enhances overall body alignment, which can support weight loss efforts.
However, Wall Pilates alone does not burn significant calories, so combine the practice with the following:
Consistency and variety in your exercise routine are key to sustainable weight loss.
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