Blog Fitness Pilates Wall Pilates How Effective Is Wall Pilates? A Closer Look At This Viral Workout

How Effective Is Wall Pilates? A Closer Look At This Viral Workout

Wall Pilates programs have gone viral on social media in the last few months. One of the foremost reasons for this is that wall Pilates is a cheaper alternative to typically expensive regular Pilates classes. But you might well ask, how effective is wall pilates? Does it provide the same results as a standard class?

Before we dive into the benefits of wall Pilates, let’s take a look at what this program entails.

What is Wall Pilates? 

Wall Pilates involves executing traditional Pilates exercises, such as bridge pose or Pilates 100s, while utilizing a wall to simulate the foot bar that is found in reformer Pilates classes. 

By applying pressure to the wall with your feet during exercises, it adds resistance to enhance the effectiveness of each movement, which contributes to overall strength development. Instead of heavy, often weighted equipment, the primary resistance in wall Pilates is gravity, which can be leveraged with the static support of the wall. (12

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Wall Pilates Equipment: Everything You Need To Know

Benefits of Wall Pilates

    1. Versatility
      Wall Pilates is adaptable and can be practiced virtually anywhere, be it at home, on holiday, or at the gym, with or without specialized equipment. This allows you to be consistent as you can do a workout wherever and whenever you feel like, thereby removing any physical restrictions. 
    2. Space Efficiency
      This workout maximizes limited spaces and requires minimal equipment, which makes it accessible and convenient.
    3. Enhanced Core and Glute Emphasis
      The wall serves as a tool for intensifying core and glute engagement during exercises, which elevates the impact of mat workouts. The wall also provides sturdier resistance than any other equipment. 
    4. Posture Improvement
      Regular wall Pilates sessions will contribute to correcting imbalances and poor posture, alleviating spinal tension and strain for better spinal health.
    5. Inclusive workouts
      It is tailored to all fitness levels, enhances stability, balance, strength, and control, and can be executed without the need for additional equipment. (11)
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How To Do Wall Pilates At Home: A Quick Guide

How Effective Is Wall Pilates?

Quite simply, it is very effective. Wall pilates works in the same way as a traditional class. 

Not only is it cheaper, but it is also great for relieving back pain, burning calories, improving flexibility and mobility, relieving stress, improving cognitive function, fixing your posture and balance, boosting cardiovascular fitness and tone, strengthening muscle, and helping you get better sleep (4, 10, 6, 8, 2, 3, 1, 9).

Does Wall Pilates Tone Your Body?

Yes, it can. A review of nine studies that were published in 2022 showed that this workout can improve body composition in terms of increased skeletal muscle mass and decreased body fat mass. More muscle and less fat equal a well-toned body (7).

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28-Day Wall Pilates Challenge: Stretch Your Limits With It!

Which Is The Best Wall Pilates App For Beginners?

If you are a beginner who is looking to try this exercise for the first time, then the BetterMe app is your best bet. The BetterMe wall Pilates routine for beginners offers a simple yet effective full body workout that will tone your core and other muscles in no time.

Read More: Pilates Diet Guide: What To Eat Before And After A Pilates Workout

how effective is wall pilates

Is Wall Pilates Effective For Weight Loss?

That depends.

You must remember that this is a low-impact workout, so it won’t burn as many calories or be as effective for fat loss as high-impact exercises (5). Heavier people should use this as a workout on their active rest days.

Why Should You Try Wall Pilates? 

Wall Pilates has recently emerged as a distinctive and rewarding practice that seamlessly blends traditional Pilates exercises with the support of a wall. This innovative approach introduces a myriad of benefits that make wall Pilates a compelling choice for individuals who are looking for a comprehensive and adaptable workout routine.

  1. The routine can be done from anywhere: Wall Pilates serves as a cost-effective alternative to in-class Pilates, offering a workout that can be enjoyed in the comfort of your own home. This convenience, together with the enjoyable, easy nature of the exercise, makes it an appealing option for those who are seeking both affordability and flexibility in their fitness regimens.
  1. It’s doable for all levels of fitness: Understanding basic Pilates movements is beneficial for those who are venturing into wall Pilates. However, the workout’s increase in popularity is attributed to its inherent beginner-friendly nature. Novices find the transition seamless, which makes wall Pilates an inviting introduction to the world of Pilates.
  1. You can improve your fitness through consistency: Consistently practicing wall Pilates, executing it with correct form, yields significant improvements in fitness levels. The deliberate integration of the wall enhances the effectiveness of every movement, which makes it a dynamic option. 
See also
What Do Wall Sits Do? A Comprehensive Guide To These Isometric Exercises

In conclusion, the fusion of tradition and innovation in wall Pilates makes it a compelling choice for those who are looking to improve their fitness levels. The multitude of benefits, which range from enhanced strength to improved posture, positions wall Pilates as a transformative and worthwhile endeavor for anyone who is committed to their own well-being.

Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start transforming your life with BetterMe!

See also
Wall Pilates: Your Comprehensive Guide to Beginner-Friendly Exercises

wall pilates


  • What is the most effective form of Pilates?

For weight loss, muscle strength, and endurance, Pilates with resistance is the most effective option.

  • How long does it take to see results from wall Pilates?

Wall Pilates before and after results? Everyone is different, so it’s difficult to predict when you’ll be able to see wall Pilates results. However, it generally takes anything between 3 and 6 months of consistent exercise to see results.

  • Why is wall Pilates better?

It’s cheaper and the wall provides an extra layer of support and stability – something that’s beneficial for beginners, seniors, or people with injuries.

The Bottom Line: How Effective Is Wall Pilates?

Wall Pilates is incredibly effective – just as effective and beneficial as any reformer class you can pay to take part in at a studio.


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!


  1. Clinical effectiveness of a Pilates treatment for forward head posture (2009, 
  2. Effectiveness of A Pilates Training Program on Cognitive and Functional Abilities in Postmenopausal Women (2020, 
  3. Effect of Pilates on Sleep Quality (2020, 
  4. Effects of a Pilates exercise program on muscle strength, postural control and body composition (2015, 
  5. Effects of high-impact aerobics vs. low-impact aerobics (2015,
  6. Effects of Pilates Exercise Programs in People With Chronic Low Back Pain (2015, 
  7. Is the Pilates method efficient to cause changes in the body composition of healthy individuals? (2022, 
  8. Pilates: how does it work and who needs it? (2011, 
  9. Pilates Method Improves Cardiorespiratory Fitness (2019, 
  10. The effect of Pilates exercise on body composition in sedentary overweight and obese women ( 2017,  
  11. This Pilates Wall workout is summer’s top workout (2023,
  12.  Wall Pilates is the latest workout trend (2023,
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