With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Can daily wall Pilates provide benefits, or is the endless stream of wall Pilates challenges just based on myth? Social media has an abundance of wall Pilates challenges that claim to help you lose weight, build strength, and condition your body in one month… It’s okay to be skeptical.
Fortunately, daily wall Pilates does provide some benefits for some individuals. Note that, at BetterMe, we only focus on facts. With that in mind, let’s help you understand what you can and cannot achieve with our wall Pilates challenge, before the next time you see one prompting you on social media.
Daily wall Pilates may be effective in the following ways:
However, there’s more in understanding why our wall Pilates challenge is good for you. Let’s discover the facts and then show you some incredible workouts and challenges.
Due to the lower intensity of wall pilates, they won’t be a challenge for active, trained, and elite athletes. However, they can be great for beginners, those with mobility or stability issues, and older adults to help build strength, improve balance and stability, and improve core endurance. Let’s show you how wall Pilates may be effective when you seek specific results.
Wall Pilates is a version of traditional Pilates that uses a wall as resistance and includes both multi-joint movements and isometric exercises, the latter of which relies on tension in a stationary position rather than movement.
Wall Pilates is the controlled contraction of muscles while managing your breath and slowly coordinating movements to maintain good form and control. The focus, control, form, and breathing are a big component to the Pilates practice.
Canadian researchers performed a small study on eight men to examine muscle time under tension in resistance training and how it stimulates protein synthesis (10). Leg extensions with 30% maximum effort and slow movements up and down had the best results.
Researchers in Brazil reviewed over 40 studies to determine acceptable load progression strategies in resistance training (3). One strategy researchers found was that by slowing exercises down you are challenged more, because it requires additional coordination, balance, and stability.
In addition, the wall provides a stable source of resistance, which allows for beginners, those with mobility issues, and seniors to practice safe and effective exercise.
In summary, wall Pilates offers added resistance and can improve balance, coordination, and core strength. Wall Pilates may also enhance the benefits of regular Pilates, due to the added resistance.
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Wall Pilates is ideal for beginners because it uses no equipment, costs nothing compared to Pilates classes, and may help you improve core strength and musculoskeletal health, especially if you were previously inactive or are unfit. Let’s explain why wall Pilates is great for beginners.
Any beginner exercise can be good for previously inactive people. A narrative review by the University of British Columbia found that physical activity that burns only 1000 kcal of energy weekly improved overall mortality by 20%, among previously inactive individuals (6).
Beginners may lower blood pressure and reduce the risks of heart disease and diabetes with even a small addition of physical activity. Meanwhile, a systematic review by the University of Salford found that Pilates improved musculoskeletal health and core muscle stability in individuals with chronic musculoskeletal conditions (1).
Wall Pilates is also a safe option for anyone recovering from injuries or those with sensitive joints. Therefore, low-impact Pilates may help beginners improve musculoskeletal health without adding pressure to their typically inactive joints.
Furthermore, a Chinese meta-analysis found that Pilates helped overweight and obese individuals see the most significant improvements in their body composition, waist circumference, and body mass index (BMI) (11). Inactive individuals looking to tone up and drop a few pounds as beginners may also see results.
Yes, athletic people can see benefits such as improved core strength, flexibility, and breath control. Athletic people may not benefit as much as beginners when it comes to weight loss depending on current fitness level. Wall Pilates is a low-intensity style of exercise and does not have the same calorie burn as other more intense types of activity such as heavy weight lifting, running, or HIIT.
Also, a study by the University of New York found that progressive muscle overload and increasing repetitions strengthen and grow muscles over eight weeks (13).
You must continue to increase the resistance load or repetitions to further enhance muscles.
Beginners will experience positive changes in the first few weeks, but athletic individuals will feel limited by the number of repetitions and added resistance they can achieve with wall Pilates.
Traditional Pilates has various benefits, which translate to wall Pilates, a version adding more resistance but requiring the same techniques. Both versions require control, breathwork, precision, fluidity, concentration, and centering.
A systematic review of Pilates history and benefits has shown strong evidence to support that low-impact Pilates exercises can strengthen core muscles while improving their endurance and enhancing posture, balance, flexibility, and chronic pain management (12).
Meanwhile, another systematic review of ten studies found that Pilates may lower fasting blood glucose and improve respiration in women (4). Improved blood glucose control, breathwork teaching you to breathe better, and better mental health are some possible advantages.
Wall Pilates is a low to moderate-intensity exercise. The Mayo Clinic suggests you can aim for 30 minutes of moderate-intensity physical activity daily (5). However, the minimum for strength training is two days weekly, but low-impact, low-intensity Pilates can be completed daily. Alternatively, the CDC states that 30 minutes daily five days a week is the sweet spot (7).
The coming 28-day wall Pilates challenge is free but doesn’t cater to your specific needs. You can download the Better Me app from the Google or Apple stores. Our app provides a paid version for your 28-day challenge that caters to your specific health-related goals.
Read more: Wall Pilates for Butt: A Quick Guide for Beginners
Wall Pilates is a potential gateway to better core strength and endurance. It also offers flexibility, balance, and coordination.
Wall Pilates exercises include a range of beginner-friendly and targeted exercises. The Wall Pilates chart below shows the Pilates exercises coming in the challenges (16, 2, 15).
| Wall Pilates Exercises for Arms | Arm circles Bicep curls against the wall Shoulder presses Tricep dips Wall extensions Wall plank Wall push-ups Wall push-up to plank |
| Wall Pilates Exercises for the Back | Back extensions Bird dogs Side planks Side plank with rotation Standing glute kickback Standing wall rolldown Superman hold Scorpions Wall angels Wall extensions Wall roll-up into bridge Wall sits |
| Wall Pilates Exercises for the Core | Bicycle legs Double leg lifts Elevated hip bridge hold Side planks Side plank with rotation Wall crunches Wall extensions Wall mountain climbers Wall roll-up into bridge Wall sits |
| Wall Pilates Exercises for the Hips and Glutes | Clamshells Fire hydrants Glute bridges Hip thrusts Lateral leg lifts Standing glute kickback Wall roll-up into bridge Wall sit with calf raise |
| Wall Pilates Exercises for Legs | Alternating heel taps Donkey kicks Kneeling side leg lift Lunge pulses Single-leg bridge with abduction Wall sit with calf raise Wall squats |
| Wall Pilates Beginner Workout |
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Let’s start with a beginner wall Pilates workout lasting ten minutes and using the beginner-friendly wall Pilates exercises from the chart above (16). Complete all exercises twice, focusing on each one for a minute at a time for a full-body workout:
The wall pilates chart below puts the exercises into an easy-to-follow routine for 21 days. The exercises come from our wall Pilates exercise chart, ensuring each day of exercise targets the entire body (16, 2, 15).
Complete two circuits of all the wall Pilates exercises in the first week and three circuits from week two to increase reps and load. Hold any static position for a minute, or use 12 reps of each wall Pilates movement, remembering to concentrate, breathe, and engage your core.
| Week 1 | Week 2 | Week 3 |
|---|---|---|
| Monday: Shoulder presses Side plank with rotation Double leg lifts Fire hydrants Donkey kicks Tuesday: Tricep dips Standing wall rolldown Elevated hip bridge hold Clamshells Kneeling side leg lift Wednesday: Rest Thursday: Wall push-up to plank Bird dogs Wall crunches Wall roll-up into bridge Lunge pulses Friday: Bicep curls against the wall Standing glute kickback Wall mountain climbers Hip thrusts Single-leg bridge with abduction Saturday: Wall plank Side plank Bicycle legs Lateral leg lifts Wall sit with calf raise Sunday: Rest | Monday: Wall extensions Back extensions Wall sits Standing glute kickback Wall squats Tuesday: Arm circles Side plank with rotation Wall roll-up into bridge Hip thrusts Wall sit with calf raise Wednesday: Rest Thursday: Tricep dips Scorpions Wall crunches Clamshells Wall squats Friday: Shoulder presses Standing glute kickback Elevated hip bridge hold Wall roll-up into bridge Alternating heel taps Saturday: Wall push-ups Back extensions Double leg lifts Glute bridges Single-leg bridge with abduction Sunday: Rest | Monday: Wall push-up to plank Standing wall rolldown Wall mountain climbers Wall sit with calf raise Lunge pulses Tuesday: Bicep curls against the wall Standing glute kickback Wall extensions Fire hydrants Wall squats Wednesday: Rest Thursday: Wall plank Side plank with rotation Bicycle legs Lateral leg lifts Single-leg bridge with abduction Friday: Wall push-up to plank Side plank Wall roll-up into bridge Wall sit with calf raise Donkey kicks Saturday: Arm circles Superman hold Elevated hip bridge hold Clamshells Lunge pulses Sunday: Rest |
Read more: Pilates Full Body Workout for Beginners (No Equipment Needed)
The wall pilates chart below gives you exercises to follow for 28 days. The exercises come from our wall Pilates exercise chart, ensuring each day of exercise targets the entire body (16, 2, 15). The challenge becomes harder with more reps and loads.
Complete two circuits of all the wall Pilates exercises in the first week, three circuits from week two, and four circuits in week four. Hold a static position for a minute, or use 12 reps of each wall Pilates movement, remembering to concentrate, breathe, and engage your core.
| Week 1 | Week 2 |
|---|---|
| Monday: Wall push-up to plank Standing wall rolldown Wall mountain climbers Wall sit with calf raise Lunge pulses Tuesday: Bicep curls against the wall Standing glute kickback Wall extensions Fire hydrants Wall squats Wednesday: Wall plank Side plank with rotation Bicycle legs Lateral leg lifts Single-leg bridge with abduction Thursday: Rest Friday: Wall push-up to plank Side plank Wall roll-up into bridge Wall sit with calf raise Donkey kicks Saturday: Arm circles Superman hold Elevated hip bridge hold Clamshells Lunge pulses Sunday: Rest | Monday: Shoulder presses Side plank with rotation Double leg lifts Fire hydrants Donkey kicks Tuesday: Tricep dips Standing wall rolldown Elevated hip bridge hold Clamshells Kneeling side leg lift Wednesday: Wall push-up to plank Bird dogs Wall crunches Wall roll-up into bridge Lunge pulses Thursday: Rest Friday: Bicep curls against the wall Standing glute kickback Wall mountain climbers Hip thrusts Single-leg bridge with abduction Saturday: Wall plank Side plank Bicycle legs Lateral leg lifts Wall sit with calf raise Sunday: Rest |
| Week 3 | Week 4 |
| Monday: Wall extensions Back extensions Wall sits Standing glute kickback Wall squats Tuesday: Arm circles Side plank with rotation Wall roll-up into bridge Hip thrusts Wall sit with calf raise Wednesday: Tricep dips Scorpions Wall crunches Clamshells Wall squats Thursday: Rest Friday: Shoulder presses Standing glute kickback Elevated hip bridge hold Wall roll-up into bridge Alternating heel taps Saturday: Wall push-ups Back extensions Double leg lifts Glute bridges Single-leg bridge with abduction Sunday: Rest | Monday: Wall push-up to plank Standing wall rolldown Wall mountain climbers Wall sit with calf raise Lunge pulses Tuesday: Wall plank Side plank Bicycle legs Lateral leg lifts Wall sit with calf raise Wednesday: Wall push-up to plank Side plank Wall roll-up into bridge Wall sit with calf raise Donkey kicks Thursday: Rest Friday: Bicep curls against the wall Standing glute kickback Wall mountain climbers Hip thrusts Single-leg bridge with abduction Saturday: Tricep dips Standing wall rolldown Elevated hip bridge hold Clamshells Kneeling side leg lift Sunday: Rest |
The first week of our challenge will have workouts lasting 10-15 minutes, while the second and third weeks will last 15-20 minutes each. The fourth week will last 20-25 minutes per workout because the reps and circuits increase more.
A Chinese meta-analysis found that Pilates reduces waist circumference and improves body composition among overweight and obese individuals (11). There is no significant evidence that wall Pilates can help healthy individuals lose weight.
A systematic review at the University of Salford found that Pilates, a low-impact exercise, was safe enough for people with chronic musculoskeletal conditions (1). Middle-aged and older individuals could improve their musculoskeletal functions without causing injuries.
Wall Pilates adds extra resistance using a wall. Balancing yourself against a wall during an elevated hip bridge makes the exercise more intense. Utilizing the wall allows exercises to stay low impact while being able to increase the intensity for a more effective and safe workout.
Daily wall Pilates is possible with low-impact and low-intensity workouts. However, 2-5 days weekly is better, which is why our challenges use a maximum of five days with two days of rest. Meanwhile, we showed you the facts about wall Pilates benefits to help you have realistic expectations. Now, take your newfound knowledge, and start a challenge.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!