Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Are you tired of the stubborn fat on your thighs? Do you feel like all those exercises have failed to burn the pounds, no matter how hard you try? If this is your dilemma, you might find a solution in Wall Pilates. This form of exercise combines the core-strengthening benefits of Pilates without any equipment, except a wall.
This article is meant to give you some insight into Wall Pilates exercises that specifically target the thighs. As a preparation for this workout, find some space near the wall, and place the short side of your mat against it. If you stay consistent in your Wall Pilates practice, you’ll likely begin seeing improvements in as little as a few weeks.
Keep scrolling to discover the science behind Wall Pilates and some effective exercises to get you started.
Pilates can provide an integral component of an overall improved body composition by stimulating muscular hypertrophy (muscle growth) and promoting caloric expenditure that may lead to the loss of body fat. Strength training, including the strengthening principles of Pilates, can help with improving muscle size and definition in the specific muscle groups targeted. Note, no form of exercise can “spot reduce” body fat. Body fat is decreased when a person burns more calories than they consume, and the decrease in body fat percentage occurs throughout the body, regardless of how you reach that goal. The combination of decreased body fat and increased muscle mass will lead to a more slim and defined aesthetic.
Research suggests that Pilates (including Wall Pilates), along with proper diet and caloric intake, can provide significant improvements in your overall health and fitness..
While Pilates utilizes numerous exercises that target muscle groups throughout the body, those that target the thighs the most are as follows:
Squat variations are among the most effective and functional of all exercises. Utilizing the wall for support can be a great stepping stone to progression to higher level options.:
This is an excellent exercise to add to your routine if you spend much time behind your desk. It focuses primarily on the glutes and hamstrings. You can perform this exercise by following these steps:
This effective compound exercise targets the lower and upper body simultaneously. The steps to perform this exercise are:
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This variation of Wall Pilates scissors primarily targets the core and glutes. To perform this exercise:
It’s impossible to choose which exercise wins the crown as the best Wall Pilates exercise for toned thighs, but by utilizing the exercises outlined here, while integrating other forms of aerobic and strength training to your fitness routine, you’ll likely see great results.
A toned aesthetic comes from good muscle definition, combined with a healthy body fat percentage. Wall Pilates can be an important piece of the puzzle when it comes to achieving this look. Here’s why:
Read More: Wall Pilates Workouts: Can They Help With Weight Loss?
Yes, Wall Pilates can benefit those who consistently practice it. These involve controlled movements and muscle engagement to improve stability, flexibility, and strength in the legs, hips, and glutes. Some benefits of Wall Pilates are as follows:
Unlike some forms of exercise, you don’t need any equipment to perform Wall Pilates. Although the exercises resemble the ones performed in conventional Pilates, the wall creates a stable surface to leverage a person’s body weight as resistance. This provides benefits similar to those provided by a reformer in traditional Pilates, but at no extra cost.
Since Wall Pilates can be done in the comfort of your home and with endless adaptations and regressions, it provides the perfect starting point for those beginning their Pilates journey. The wall can be used as much for support as it is for resistance, creating a low barrier of entry.
One of the primary focus points in Pilates is the development of core strength and stability. Wall Pilates follows the same basic principles developed by Joseph Pilates in the early 1900s, but in a more approachable and affordable manner. Just as you can develop a strong core with traditional Pilates, you can find the same benefits with Wall Pilates.
While changing the anatomical alignment of the spinal vertebrae is not possible with any form of exercise (no matter what social media tells you), Wall Pilates places a strong emphasis on control and alignment through a variety of movement patterns. This carries over to improved postural awareness in everyday life.
Some research suggests that improving the strength of muscle groups surrounding the lumbar and abdominal region (aka the “core”) may lead to improved function and quality of life for individuals with low back pain (3). Since Wall Pilates places a great focus on core strength, it may be a beneficial therapeutic modality for individuals with this condition.
One of the profound rewards of Wall Pilates is its positive impact on mental health. The movements and control included in these exercises can de-stress and calm your nerves (8). Regular practice helps you focus on the present moment, which has been shown to slow down the aging of your brain and help fight depression. The inward focus required for these exercises can clear your mind and improve your feelings (4).
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Poor blood circulation can cause several health issues like swelling, fatigue, and varicose veins. Like most forms of exercise that incorporate full body movements and increase oxygen transportation and heart rate, Wall Pilates can improve your blood circulation by boosting fluid movement across the body (6).
The rewards included in Wall Pilates clearly show that this form of exercise can significantly positively impact physical and mental health. You can also add more precise movements like Pilates ring workouts, which add more resistance to your exercise regimen.
Besides Wall Pilates, holistic wellness can be achieved with other therapies like meditation, yoga, sound therapy, and aromatherapy. These therapies have unique benefits, so adding them to your regimen can lead to overall wellness and happiness.
Yes, Pilates can effectively tone your inner thighs. Many exercises included in Wall Pilates specifically target the muscles of the inner thighs through controlled movements focusing on muscle engagement. The following are some Wall Pilates exercises for inner thighs:
Read More: Wall Pilates Scissors: Work The Core & Stretch The Legs In These Simple Moves
Adding these exercises to your Wall Pilates routine can tone and strengthen your inner thighs. This can improve your muscle definition and overall leg strength. You can perform thigh-focused exercises 2 – 4 times a week, along with cardio or upper-body strength training. If you are concerned about belly fat, you can also make a combo with 7 wall exercises for a flat stomach. This combination can help you to get a slimmer tummy while working on defined thighs.
Some exercises that can help improve muscle definition in your thighs include wall-assisted bridges, wall squats, and Wall Pilates scissors. Focusing on proper diet and other lifestyle choices will be even more important to achieve a healthy body fat percentage and slimmer thighs.
Your thighs hurt after Pilates because of muscle fatigue and microscopic muscle tears. This discomfort is known as delayed onset muscle soreness (DOMS). It happens most intensely when you start a new exercise regimen or intensify your workout program. Contrary to popular belief, DOMS is not caused by lactic acid buildup.
The 28-day Wall Pilates program is effective if it is followed consistently. It focuses on improving flexibility, strengthening the core, and enhancing overall fitness. The outcomes depend on individual efforts, consistency, and initial fitness level.
Perform Wall Pilates 3-4 times weekly to become stronger and more flexible. This gives your muscles time to rest and get stronger. If you are new to exercise or you’re feeling sore, decrease your frequency.
Wall Pilates is a variation of traditional Pilates that uses a wall for support and resistance. This is in contrast to traditional Pilates practice which typically uses reformers and other special equipment.
You must make sure you warm up properly and maintain proper form while doing Wall Pilates for thighs. Try to perform every exercise in a slow and controlled way to maximize muscle engagement. Like most things, doing wall Pilates regularly will get you the best results.
If you are new to this, try the free 28-day Wall Pilates challenge. It gives you daily exercises to help you become more robust and flexible. By the end of the challenge, you may be used to exercising every day and be ready to do longer workouts to keep improving. Consult your doctor before beginning any new exercise program.
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!