What is wall pilates? 5 exercises you can get started with and it's benefits

With 2025 in full swing and it already off to a rough start now is the perfect time to focus on your mind and body to try and stay stress-free and ready for whatever comes next. If one of your New Year's resolutions was to add more exercise to your daily routine, Wall Pilates is something you may want to consider.

What is wall pilates?

Wall pilates is a variation of traditional pilates using a wall to assist with exercises. The wall provides additional support and resistance, making it ideal for beginners, pilates professionals, or people recovering from injuries. By using the wall as a stabilizer, you can better align your body and focus on controlled movements.

Key benefits of all Pilates

Improved posture

Wall pilates focuses on alignment and core strength, which are crucial for better posture. By engaging the core muscles and using the wall you can correct imbalances and improve overall stance.

Enhanced flexibility

Stretching against the wall helps lengthen muscles and increase flexibility. 

Core strength and stability

The controlled movements in wall pilates are excellent for building core strength. A strong core not only improves balance and stability but also supports the lower back, reducing the risk of injury.

Low-impact and joint-friendly

Wall Pilates is gentle on the joints so it's perfect if you're recovering from injuries or have joint pain. The wall provides extra support, reducing strain on sensitive areas.

What you need

• A flat wall 
• Mat

There are plenty of YouTube videos online you can find to help guide you but here are 5 exercises you can try today. 

1. Wall roll-down

Target: Core and spine mobility

• Stand with your back against the wall, feet about 6 inches away from the base. 
• Start by tucking your chin to your chest, then slowly peel each vertebra off the wall. 
• Let your arms dangle toward your toes.
•  Roll back up slowly, one vertebra at a time.
• Repeat: 5-8 times.

2. Wall bridge

Target: Glutes, hamstrings, and lower back

• Lie on your back with feet pressed against the wall, knees bent at a 90-degree angle. 
• Press your feet into the wall, lifting your hips off the floor. 
• Hold for a few seconds, then lower slowly.
• Repeat: 10-15 times, 2-3 sets. 

3. Wall plank

Target: Core, shoulders, and arms

• Stand facing the wall, arms extended with palms flat against it at shoulder height. 
• Walk your feet back until your body forms a straight line. 
• Hold for 20-30 seconds, engaging your core, 2 to 3 sets
• Optional: Add a push-up by bending and straightening your arms.

4. Wall leg lift

Target: Inner thighs, glutes, and core

• Lie on your side with your back against the wall.
• Press your bottom leg against the wall for stability. 
• Lift your top leg straight up, then lower it slowly without letting it touch the bottom leg.
• Repeat: 10-15 reps per side, 2 to 3 sets

5. Wall Sit

Target: Thighs, glutes, and core

• Stand with your back against the wall, then slide down until your knees are at a 90-degree angle. 
• Keep your feet flat and hip-width apart. 
• Hold the position for 20-60 seconds.
• Repeat: 2-3 times.