At Studio SWEAT onDemand, we’re obsessed with Pilates. Like, really obsessed with it. Like so much so, that we can’t get out of bed without throwing in a couple Single Leg Circles, Bird-Dogs, and Shoulder Bridges. And can you really blame us? The core-crunching power of Pilates exercises cannot be denied, so naturally we infuse those movements into everything we do.

So you can imagine our delight when the brand new Wall Pilates workout burst onto the scene! With about 7 billion views on TikTok, Wall Pilates has come into the spotlight in a big, big way. But if you are a fitness history buff and/or student of exercise science (like we definitely are), you probably have a memory chock-full of fitness fads that were not to be.

So we’re giving you the skinny on everything you need to know regarding Wall Pilates, its benefits, who it’s good for, and whether it lives up to all the hype. Let’s lean into it, shall we?

What Is Wall Pilates?

Wall Pilates is a new variation of classic Pilates, but augmented through the use of a wall. This seemingly unnoticeable difference actually has pretty strong effects on the workout itself. The wall can be used to simplify and support your movements, as well as make them more challenging, depending on how you perform them. 

Is Wall Pilates a Fad…or Fantastic?

The short answer is: fantastic! Wall Pilates doesn’t dumb down the method, ditch crucial details, or eliminate the foundational principles. It also doesn’t overcomplicate or unnecessarily intensify the workout either, like we sometimes see with other fitness fads. Wall Pilates also doesn’t promise more than it can deliver. You’re simply adding another element into your typical Pilates routine, which means you’re still achieving the same great benefits as your typical practice, with a few key additions. 

The Benefits of Wall Pilates 

It’s Great for Beginners

One major benefit of Wall Pilates is that you can use the wall to supplement your routine. If normal Pilates movements are too hard on your back, or you’ve just not got the hip strength you need yet, leaning on the wall will help support you until you can do them without the added assistance. 

There’s No Equipment Needed

Another major Pilates variation is called Pilates Reformer, which uses a sleek, stylish, and effective machine to deliver amazing Pilates benefits. This is a workout we love, as we offer virtual Pilates Reformer classes on our site. But if you don’t have the big bucks to shell out for this machine, or if you don’t have access to a fancy Pilates studio that has one, it can be a little out of reach. But with Wall Pilates, all you need is a wall! That means you can basically do it anywhere, apart from the beach or the Sahara desert. 

It’s Pretty Great for Experts, Too

Do you consider yourself a planking powerhouse? It turns out that Wall Pilates is also perfect for advanced experts of the form, too! This is because Wall Pilates workouts are scalable, meaning you can make them much more challenging. You do this by pushing off the wall to hit your muscles in a deeper place, especially in your back and hip area. 

It Delivers the Same Great Benefits of Regular Pilates

Wall Pilates delivers everything we know and love about normal Pilates, just with an easy-to-adjust benefit. That means it’s terrific for tightening your core, building strength, increasing muscular endurance, and elevating your flexibility. Not to mention, it’s totally low impact! 

Our Favorite Wall Pilates for Beginners

Walled Glute Bridges: 

A great booty burner — start with your feet hip-width apart on a wall, laying on a mat. Keeping your arms and neck relaxed, thrust your hips up, hold them for 30 seconds, then bring back down. Try five of these. You can also pause and squeeze at the very top of the movement for a bigger burn. 

Wall Sits: 

Wall Sits are an excellent static exercise that should have your core and upper legs feeling it in no time. Just go right up to a wall, and sit as you would if a chair was there, using the pressure from your legs against the wall for leverage. Try three sets of 30–60 seconds, depending on your ability. You can augment this pose by holding a couple of dumbbells in your hands. 

Walled 100s: 

We do love Pilates 100s — it’s a pretty classic move. But for many beginners, getting (and holding) your feet up can be very challenging. The wall in these modified movements makes it that much easier to handle. Simply lie down with your feet just touching the wall, a couple inches off the ground. Lift your shoulders up off the floor, and pump your arms while inhaling for 5 counts then exhaling for 5 counts until you reach 100.

Walled Lunges: 

These are actually nicer than normal lunges, as you’re leaning right up against the wall for support which reduces the balancing load that normally goes on in a lunge. That means you can do more of these exercises, and really target your lower body. Just get right up against a wall with your forward leg, and drop it down like you would a normal lunge. The wall also prevents your joints from becoming misaligned which basically allows no room for error. Try 15 per side for three sets. 

Walled Side Crunches: 

Ready to target those obliques? Start standing on one leg, leaning heavily on the wall with the hand on the same side. Lift your outside knee up and touch it with your elbow, performing a crunch on your side core muscles. Come back to the starting position and repeat for 20 on each side. That should make you feel something!

That’s it! You’ve got everything you need to dive straight into this new and effective workout! And when you’re ready for more Pilates goodness? Well, sign up for a 7-Day Free Trial with Studio SWEAT onDemand! We offer about a bajillion online Pilates workouts that you can do from any device, any time. And the best part, they’re all led by fantastic and fabulous trainers who’ll have you digging your deepest every single time. Plus, our worldwide community of members will give you the support and motivation you need to stick with your exercise regimen. So what are you waiting for? Sign up now, and let’s get crushing!