9 At-Home Wall Pilates Exercises for Trimming Down Back Fat

Our appearance matters to us: it boosts our confidence, helps us make better connections, and most importantly, makes us happier overall. It’s no surprise that people are concerned about their weight as extra pounds may negatively affect some people and their perceptions of themselves and sometimes impair the performance of daily activities.

One of these concerns is related to back fat. Many factors contribute to fat in this area and we’ll cover them in this review. We’re also going to learn about the efficacy of 9 at-home wall Pilates exercises that target back fat. Being able to get a workout in the comfort of your home can work to boost your confidence and remind you what your body is capable of. These exercises won’t require any equipment, so there’s no need to wake up and commute to the gym to get them done! 

Will Pilates on its own help you get rid of back fat? Or should you pay attention to your lifestyle? Prepare yourself to get all the answers. 

We want to be clear here: reducing weight is entirely your decision and having extra pounds isn’t a problem unless your doctor has explicitly stated that your weight needs to be trimmed down because it’s impacting your quality of life. However, if you want to incorporate some natural body transformation techniques, you’ve come to the right place – we won’t be showering you with illusional stories about magic pills that can speed up your results. Here, we’ll discover scientifically-based strategies to lose fat throughout the body with the help of wall Pilates and other essential wellness tips.  

What Is Wall Pilates for Back Fat?

Wall Pilates for back fat involves a set of exercises that are performed against the wall and focused on engaging your upper back and lower back areas. These movements are designed for those with some experience with traditional exercise techniques, but can also be adapted for beginners. 

They are: 

1. Wall side plank
2. Wall bicycle crunches
3. Wall reverse crunches
4. Wall pike
5. Wall plank twist
6. Wall windshield wipers
7. Wall hip-dips
8. Wall double-leg stretch
9. Wall roll-ups

• Wall Side Plank

How to perform: 

1. Start in a side plank position with one elbow on the ground.
2. Keep your feet stacked against the wall for stability.
3. Lift your hips to form a straight line from your head to your toes.
4. Hold for 30 seconds on each side, repeating for two sets.

Disclaimer: If you’re unable to hold your feet on the wall, try to do a traditional side plank. This will still target similar muscles and may be a little bit easier if you don’t have the balance to keep your body in place on the wall. 

• Wall Bicycle Crunches

How to perform: 

1. Lie on your back with your hips close to the wall.
2. Put your hands behind your head, bringing your knees toward your chest.
3. Perform a bicycle crunch by touching your elbow to the opposite knee.
4. Aim for two sets alternating between your right and left elbow/knee for 20 reps.

• Wall Reverse Crunches

How to perform: 

1. Lie on your back and press your hands against the wall.
2. Lift your hips off the ground and bring your knees toward your chest.
3. Lower your legs back down but don’t touch the floor.
4. Complete two sets of 15 reps.

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• Wall Pike

How to perform: 

1. Get in a plank position facing the wall.
2. Walk your feet up the wall and lift your hips toward the ceiling.
3. Hold for 15 seconds, and return to the plank.
4. Repeat for two sets.

• Wall Plank Twist

How to perform: 

1. Start by facing the wall and then get into a high plank position against the wall.
2. While twisting your torso, draw your right knee toward your left elbow.
3. Return to the plank position, and repeat on the other leg.
4. Perform two sets of 12 reps on each side.

• Wall Windshield Wipers

How to perform:

1. Lie on the mat, face up with your glutes touching the wall.
2. Extend your legs vertically and start rotating them from side to side.
3. Aim for two sets of 12 rotations.

• Wall Hip-Dips

How to perform: 

1. Start in a side plank position with your left hand directly underneath your left shoulder and your right foot stacked on top of the left.
2. Press your feet against the wall.
3. Dip your hips down toward the ground and promptly lift them back up.
4. Repeat 8-10 times and switch to the right side.

Disclaimer: Similar to the wall side plank, if this movement is too challenging, try to do it without your feet on the wall. You’ll start in the side plank position and then dip your hip toward the ground. This may be a little easier. 

• Wall Double-Leg Stretch

How to perform: 

1. Lie face up with your feet against the wall and bring both knees in toward your chest.
2. Curl your head up and place your hands on your knees.
3. Extend both legs out again and touch the wall while reaching both of your arms overhead.
4. Get your legs as straight as you can, keeping your lower back on the floor.
5. Repeat 2 sets for 8-10 reps.

• Wall Roll-Ups

How to perform: 

1. Lie on the mat with your arms extended above your head and your feet pressed against the wall.
2. Float your arms up and slowly curl your spine off the floor, starting with your shoulders and ending with your lower back.
3. Curl up to a seated position, and then fold your torso over your legs, with your core engaged the entire time.
4. Roll back down to the floor, lowering from your lower back to your shoulders.
5. Repeat 2 sets for 5-8 reps.

Is Back Fat Difficult to Lose?

Back fat may be a challenging part to lose as it’s impossible to spot-reduce back fat or any specific area of fat on the body. As with belly fat or other parts of your body, you need to focus on decreasing the weight in your entire body through workouts and proper food intake. 

However, there are specific moves, whether mentioned in this article or other workouts to lose weight at home, that help you strengthen and tone specific regions of the body so that when you do start to lose fat, these areas will be able to show off their strength more than before.  

Read more: Home Pilates Workout Guide: Strengthen Your Core

Is Wall Pilates Effective for Fat Loss?

Even the best wall Pilates for back fat exercises alone typically can’t reduce a significant amount of weight without being combined with an individual calorie-appropriate diet. However, their efficacy for fat loss has been studied and research has shown promising results. According to one 2021 meta-analysis, Pilates can dramatically reduce body weight, BMI, and body fat percentage in overweight people (1).

Being accessible and weight-free, Pilates could complement anyone’s fitness routine, from beginners to experienced practitioners. Therefore, Pilates may be an effective strategy for losing weight, but it’s not enough if your main goal is weight loss. 

In addition to adding in these recommended wall Pilates exercises, you should consider making some lifestyle changes: 

• Create a calorie deficit – hands down, this is a primary tool for losing weight: aim to consume 500 calories less daily (2).
• Choose nutrient-dense foods – great examples are vegetables, fruits, lean protein, beans and legumes, nuts and seeds, whole grains, and healthy fats.
• Reduce the intake of added sugars and saturated fats – avoid the consumption of sweet drinks, alcohol, baked goods, sweet foods, and processed products.
• Incorporate other exercises for weight loss – great activities for you in addition to wall Pilates could be resistance training (3) and aerobic exercises (4).

Can Pilates Get Rid of Back Fat?

Pilates is effective for weight loss in the entire body, which ultimately leads to back fat loss. However, real results come when you combine Pilates with resistance training or cardio, proper meals, calorie deficit, and enough hydration. 

As long as you combine all of these strategies, you’ll increase the possibility of weight loss results, including that stubborn fat in your back. 

If you think about how to get rid of back rolls, you need to analyze your lifestyle and how active you are and pay attention to your daily meals. 

Mental health and weight loss are also connected. According to a 2022 study, stress can promote weight gain in individuals by: 

• Increasing levels of hunger hormones
• Causing people to overindulge in foods
• Disrupting sleep
• Depleting energy levels, which makes it more difficult to engage in physical activities (5)

Therefore, adding more positivity into your life could also help you with your weight loss goals. This will depend on the situation and some people may need the assistance of professional mental health specialists. 

What Causes Upper Back Fat in Females?

The causes of upper back fat in females are manifold. They include:

• Genetics
• Hormonal shifts – Somatopause (when a woman’s growth hormone levels decline with age and it becomes more difficult to maintain muscle)
• Natural aging process
• Sedentary lifestyle
• Eating too much sugar, salt, and/or proceed foods
• Eating more calories than you burn
• Poor posture

There could also be additional reasons connected to a female’s health conditions and the level of stress in her life. 

What Exercise Burns the Most Back Fat?

Wall pilates exercises that are designed to target back fat are an effective tool to trim back fat, as long as they’re combined with a calorie-appropriate diet. People can also take advantage of chair yoga for strengthening the upper back – this activity is particularly suitable for beginners. 

In addition to Pilates and yoga, you could tackle your back fat with weighted exercises. Two of our favorite weighted exercises are: 

1. Bent-over dumbbell rows
2. Reverse fly

Bent-over dumbbell rows

How to perform: 

1. Stand with your feet planted on the ground hip-width apart with dumbbells in your hands.
2. This can be done with your palms facing the ceiling or the ground. Find which version you like the most and try that out.
3. Draw the dumbbells toward your waist, keeping your elbows tucked into your side.
4. Extend your arms back to the starting position. Perform two sets of 10 to 12 reps on each side.

Reverse fly

How to perform: 

1. Stand with your feet shoulder-width apart, holding dumbbells at your sides.
2. Draw your hips back and bring your chest forward until it’s parallel to the floor.
3. Your core should be strong, your back straight, and your chin tucked. Bend your knees slightly.
4. Exhale and raise your arms out to the sides without hunching them up toward your ears. Inhale and lower your arms back to the starting position.

Read more: Wall Pilates to Lose Weight — Is It Worth the Hype?

How Long Should I Do Wall Pilates to Lose Back Fat?

20 minutes of wall Pilates per day can perfectly align with your schedule and give essential perks, such as improved overall body strength, flexibility, and a stronger core. 

Do it at least three times a week and complement it with resistance training or cardio moves to maximize your calorie burn and ultimately speed up the results. It’s important to consume fewer calories than you burn and give preference to nutrient-dense foods. 

If you combine all the aforementioned points, you may see results in the first couple of months. On average, a person loses 1 pound a week with a daily calorie deficit of 500 (6). Aim to lose weight in your whole body rather than focusing purely on back fat. 

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What Are Other Benefits of Wall Pilates Exercises for the Back?

Pilates for back pain and fat loss is an activity that offers far more than just weight loss. Once a person starts a Pilates routine, whether it’s against the wall or more traditional moves, they can increase their likelihood of seeing:

• Less lower back pain
• Increased flexibility
• Enhanced strength and balance
• Better overall mobility
• Improved quality of life (7)

Finally, wall Pilates doesn’t require any fancy equipment or previous fitness experience. For the most part, any beginner can perform basic wall Pilates moves as long as they pay attention to proper form and progress at their own pace. 

Frequently Asked Questions

• Does wall Pilates actually work?

Yes, wall Pilates is an effective form of exercise. It can improve your overall health by reducing back pain and making you more flexible and powerful for other fitness or daily movements. Adding just 20 minutes of Pilates to your daily routine is a great way to tackle your sedentary lifestyle or add to your already active life. 

• Can you do Wall Pilates every day?

Despite being low-impact, wall Pilates should ideally be done three to four times a week. Doing it daily may not be good for you as your body needs time to rest to ensure proper muscle recovery. Make sure you integrate rest days into your Pilates schedule. 

• What is better for your back, Pilates or yoga?

According to a controlled trial, both Pilates and yoga positively affect your back. They help with back pain and core stability (8). Feel free to perform both of them or choose the one you like more. Yoga tends to be the more relaxing of the two, while Pilates may make you sweat a little bit more! 

• Is Pilates alone enough exercise?

Pilates alone is enough to improve your flexibility and balance, enhance your performance, reduce back pain, strengthen your core, and improve your posture. However, for serious weight loss goals, a calorie deficit using healthy foods is by far the best route to take. Wall pilates and a calorie-appropriate diet will lead to results, but adding resistance training and increased cardio will increase your daily calorie burn. When we burn more calories, this gives us more room to consume foods while still allowing us to stay within the goal of a daily calorie deficit of 500. Sufficient sleep, a good mental state, and an appropriate amount of hydration are also essential for shedding pounds and shouldn’t be neglected. 

The Bottom Line

This article has covered the efficacy of 9 different wall Pilates exercises that can target stubborn back fat and the importance of adding Pilates and a well-rounded diet to benefit your wellness goals. Overall, wall Pilates is a powerful activity for strengthening the core, reducing back pain, and improving flexibility. 

Regarding its efficacy in reducing back fat, more research is required, but we do know that fat loss likely won’t occur unless you’re in a calorie deficit. However, Pilates intervention could help you lose fat in your entire body by increasing your calorie burn, which can lead to fat loss in the back. The importance of eating an appropriate diet and increasing your daily movement will be the most clear-cut way to see weight loss results.