Blog Fitness Pilates Wall Pilates Wall Pilates For Weight Loss: Does It Work?

Wall Pilates For Weight Loss: Does It Work?

A common dilemma that many people face when trying to use wall Pilates exercises for weight loss is whether or not it will actually work. Although there have been no specific studies done on the effects of wall Pilates on weight loss, many people have reported positive results when using wall Pilates for their weight loss goals. In this article, we’ll answer all your questions about wall Pilates weight loss success, how to structure a wall Pilates workout for weight loss and give tips to help use Pilates for weight loss at home for beginners.

Get Your Personalized Wall Pilates Plan!

What Type Of Pilates Is Best For Weight Loss?

Any type of Pilates that involves engaging multiple muscle groups at the same time is great for weight loss. The science behind it is simple; you are burning more calories during the workout and toning multiple muscle groups at the same time. You can choose to do mat, or reformer Pilates, or wall Pilates exercises to lose weight (2).

See also
Wall Pilates 21-Day Challenge

Are Wall Pilates Good For Weight Loss?

Unlike traditional Pilates, which usually utilizes specific props like resistance bands and mats, Wall Pilates involves performing exercises against the wall to provide support and resistance.

This unique method is designed to engage every muscle in your body, making it an ideal exercise form for weight loss.One of the most significant benefits of Wall Pilates is that it helps tone your muscles while enhancing your flexibility.

The targeted movements of Wall Pilates target the core muscles, which are essential in weight loss, and help with fat reduction, making your metabolism rate faster. According to research studies, repeated use of the same muscles in Wall Pilates helps burn a small amount of calories and makes your body more efficient at burning fat.

See also
The Beginner's Wall Plank Guide For Toned Abs

In addition, Wall Pilates helps improve your posture, and many times this is one of the leading factors that lead to weight gain. Poor posture leads to weak core muscles and a hunched-over appearance. Wall Pilates helps you become more aware of your posture, strengthening the muscles in turn and helping you look lean (3).

Additionally, Wall Pilates provides an effective way to reduce stress and promote relaxation. It helps stabilize breathing, increase focus, and promote mind-body synchronization, making people feel more relaxed and happy (3). By practicing Wall Pilates regularly, people tend to feel more in control, confident, and relaxed, which improves their eating habits and assists in weight loss.

See also
Wall Angel Exercise Guide: Techniques, Benefits & Muscles Worked

Lastly, Wall Pilates is a fun exercise method that is both safe and effective for anyone who wants to lose weight. Many users have reported positive results, with some shedding even up to 10 pounds in one week!

There are many success stories of people who have lost weight and transformed their lives through Wall Pilates, making it a popular and effective method for achieving weight loss.

Read More: Wall Pilates Exercises For Beginners, Seniors, And Anyone Looking For A Change

See also
A Simple Guide To Doing Wall Squats With Ball

wall pilates for weight loss

Can You Lose Belly Fat With Pilates?

Spot reduction, or losing fat in specific areas of the body, is not possible. The best way to lose belly fat is to focus on overall weight loss through a combination of exercise and diet.  Wall Pilates can help you tone your abdominal muscles, but it won’t specifically target belly fat (1). 

Is 20 Minutes Of Pilates A Day Enough To Lose Weight?

20 minutes of Pilates workout for weight loss and toning is a great start, but it won’t be enough to help you lose weight quickly. To reach your weight loss goal, you should aim for at least 45 minutes to an hour of Pilates every day. You can also add other forms of exercise, like walking or running for maximum results. 

See also
Make Your Own Wall Pilates Exercise Chart With Detailed Instructions For Each Type Of Exercise

Is 30 Minutes Of Pilates A Day Enough To Lose Weight?

Yes, 30 minutes of Pilates per day is enough to help you achieve weight loss goals if you combine it with a balanced diet. However, the intensity of your Pilates routine matters as well. If you want to see more significant results, it may be beneficial to increase the intensity of your Pilates workouts

The Bottom Line

In summary, Wall Pilates is an innovative exercise method that offers various benefits to people of all levels who want to lose weight. Whether you’re a seasoned athlete or a beginner, Wall Pilates can help you lose weight by toning your muscles, improving your posture, enhancing flexibility, and reducing stress.

Try BetterMe Wall Pilates Now!


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. Marked effects of Pilates on the abdominal muscles: a longitudinal magnetic resonance imaging study (2012,
  2. Pilates for Overweight or Obesity: A Meta-Analysis (2021,
  3. Pilates – health benefits (2023,
Get started