Does Wall Pilates Work? The Truth According To Experts (2024)

Blog Fitness Pilates Wall Pilates Does Wall Pilates Work? The Truth According To Experts

By Zindzy Gracia

Updated on January 31, 2024

Does Wall Pilates Work? The Truth According To Experts (1)

Reviewed by Hollee Mohni, RD, CPT

With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.

At BetterMe, we believe Pilates is an excellent form of exercise for both your mental and physical well-being. It can help with flexibility, posture, balance, strength, and coordination, in addition to providing a great sense of relaxation and calm.


However, if you’re new to the world of Pilates, have no access to equipment, or are a senior with limited mobility, you’re probably curious about whether wall Pilates can still provide the same level of benefits to you.

This type of Pilates is a modified form of the traditional practice, with exercises performed against a wall instead of using equipment such as reformers or mats.

The technique has been shown to improve strength, balance, flexibility, and posture. By using the wall as a prop, wall Pilates enhances the recruitment and activation of muscles, which results in a more stable and intense workout.

Here are answers to the key questions about wall Pilates, according to experts.

Why Is Wall Pilates Better?

Wall Pilates is better than traditional Pilates as the wall provides stability, balance, and control during movements.

By using the wall for support, you can perform movements with more precision and avoid injury. The wall also allows you to perform more advanced movements without the fear of falling or losing balance.

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See also10 Wall Pilates Arms Exercises, and Everything Else You Need for Toned Arms

Other reasons why wall Pilates is better include:

It’s Just as Effective as Traditional Pilates

Just because the wall is used as a prop does not mean it detracts from the effectiveness of the workout. In fact, wall Pilates can provide similar benefits to traditional Pilates in terms of improving strength, flexibility, and posture (8).

For one, the wall helps individuals engage their core muscles more effectively, which leads to a stronger and more stable core (6). In addition, using the wall as a prop can increase the difficulty of certain exercises, which makes them more challenging and beneficial for muscle growth.

It’s Accessible for Everyone

One of the major benefits of wall Pilates is its accessibility. Unlike traditional Pilates, which often requires equipment or a specific studio space, wall Pilates can be performed anywhere there is a sturdy wall. This makes it a great option for those who are traveling, have limited space, or don’t have access to specialized equipment.

Pilates is also a great option for those with limited mobility and seniors (1) as it allows them to perform exercises safely that may otherwise be challenging on a mat or reformer.

It Can Complement Your Existing Workout Routine

If you’re already an avid gym-goer or have a regular fitness routine, incorporating wall Pilates into your fitness routine can have numerous benefits (10).

See alsoHow To Do Wall Pilates At Home: A Quick Guide

By adding some of the wall exercises to your existing workout, you can improve your overall balance, stability, and core strength. In addition, the added variety can help prevent boredom and plateaus in your progress.

Does Wall Pilates Work for Weight Loss?

Wall Pilates isn’t the most effective form of exercise for weight loss, as it primarily focuses on strength, balance, and flexibility (7). It’s not intense enough to provide significant calorie burn, and a consistent cardiovascular exercise routine would be more effective for weight loss goals.

However, incorporating wall Pilates into your fitness routine can definitely help with weight loss efforts (9).

Having a strong core is essential for maintaining proper posture and alignment (2) during exercises such as running or strength training. By improving your core strength through wall Pilates, you can prevent injuries and perform better during other forms of exercise (10).

In addition, wall Pilates can help build lean muscle mass, which in turn increases the body’s metabolic rate. This means that even when at rest, you’ll burn more calories than before (5).

As wall Pilates also improves flexibility and mobility, it can make other forms of exercise feel easier and more enjoyable, which will encourage you to stay active and consistent in your weight loss journey.

See alsoWall Pilates For Abs: Here's How To Get Ripped With It

Read more: Wall Pilates for Butt: A Quick Guide for Beginners

Does Wall Pilates Tone Your Body?

Toning is burning fat and building muscle to create a lean and defined appearance. Wall Pilates may not result in significant weight loss, but it can definitely help maintain existing muscle and even build some new muscle (4).

By targeting specific muscles and increasing resistance through the use of the wall, wall Pilates can help create a toned and sculpted appearance.

In addition, the controlled movements and emphasis on proper form can lead to better muscle engagement, which will result in more defined muscles overall.

However, anyone with a high fat percentage will not see noticeable results from wall Pilates alone. A combination of regular wall Pilates and cardiovascular exercise, together with a healthy diet, is the key to achieving a toned body.

How Many Times a Week Should I Do Pilates to See Results?

To see results from wall Pilates, you should practice at least two to three times a week. This frequency is enough to develop strength and flexibility, but individual needs may vary depending on fitness level, goals, and availability.

See alsoWall Sit Muscles Worked: A Comprehensive Guide To Lower Body Strength

The consistency that comes with practicing wall Pilates regularly is what will ultimately yield results.

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Does BetterMe Wall Pilates Work?

BetterMe is a dynamic, mobile application that offers wall Pilates exercises that target different parts of the body. This app provides a programmatic way to build a routine and track progress.

In addition, it offers unique features such as visual demonstrations of exercises, audio instructions, and an in-app calendar to keep you on track. The app can be a valuable resource for beginners who require guidance or for experienced individuals who wish to vary their routines

Tips for Getting the Most Out of Wall Pilates

Here are some tips to get the most out of your wall Pilates practice:

  • Remember to Engage Your Core: The wall may provide support, but remember to engage your core muscles throughout the movements.
  • Use Proper Alignment: As with traditional Pilates, proper alignment is essential for safety and effectiveness. Make sure you maintain a neutral spine and avoid straining or overextending your joints.
  • Be Conscious of Your Limits: As with any form of exercise, it’s essential to listen to your body and respect its limits. If something feels uncomfortable or painful, modify the movement or take a break.
  • Incorporate Props for Added Challenge: While the wall is an excellent prop in wall Pilates, don’t be afraid to incorporate other props such as resistance bands or small weights for an added challenge.
  • Don’t Forget to Breathe: Breathing is an essential aspect of Pilates and it’s important to maintain slow and controlled breaths throughout your wall Pilates practice.
  • Consider Working with a Professional: If you’re new to wall Pilates or you have any injuries, working with a certified instructor can help ensure proper form and prevent injury.
See also30-Day Wall Sit Challenge: AMAZING Benefits Revealed!

Read more: Does Wall Pilates Work? Discover Why Wall Pilates is the New FitTok Hype


  • Does wall Pilates work for belly fat?

Wall Pilates won’t specifically target belly fat, but it can help contribute to overall weight loss and tone the abdominal muscles. Combining wall Pilates with a healthy diet and regular cardiovascular exercise is the most effective way to reduce belly fat (3).

  • How can I get a flat stomach with Pilates?

You can get a flat stomach with Pilates by practicing it in combination with a calorie-restricted diet and regular exercise.

Target specific abdominal exercises such as the hundreds, planks, and leg lowers to strengthen and tone your abs. Remember to focus on proper form and engage your core muscles during each exercise.

  • Is 20 minutes of wall Pilates a day enough?

20 minutes of wall Pilates a day can be enough to see some results, particularly for beginners. However, as you progress and become more comfortable with the exercises, it’s recommended that you increase the duration and intensity of your workouts to continue seeing progress.

The Bottom Line

Wall Pilates is an effective exercise technique that provides a range of benefits including improved strength, balance, flexibility, posture, and body toning, which makes it an excellent exercise choice for many.

By using the wall as a prop, you can enjoy a workout that is intense yet low-impact, which leads to less joint stress and muscle soreness. In combination with a balanced diet and healthy lifestyle, wall Pilates can help you achieve your long-term weight loss and body-toning goals.


This article is intended for general informational purposes only and does not address individual circ*mstances. 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. Benefits of Pilates in the Elderly Population: A Systematic Review and Meta-Analysis (2022,
  2. Core Stability Exercise Principles : Current Sports Medicine Reports (2008,
  3. Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial (2019,
  4. Efficacy of Pilates in Functional Body Composition: A Systematic Review (2022,
  5. Increasing muscle mass to improve metabolism (2013,
  6. Pilates: how does it work and who needs it? (2011,
  7. Pilates (2011,
  8. Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture (2008,
  9. Pilates for Overweight or Obesity: A Meta-Analysis (2021,
  10. Pilates – health benefits (2022,
Does Wall Pilates Work? The Truth According To Experts (2024)


Does Wall Pilates Work? The Truth According To Experts? ›

It's Just as Effective as Traditional Pilates

Is wall pilates actually effective? ›

Health Benefits

Wall Pilates is an excellent way to stretch your spine and help with better spinal alignment. The workout also puts a lot of focus on the abs, the glutes, and the back muscles, improving your core muscles and helping to reduce unhealthy curvature of the spine.

Does betterme wall pilates actually work? ›

The wall is used in some way—for alignment, balance, stability, or strength—throughout each workout. Feeling my body change made me look forward to my daily workouts. It also made me want to take other steps in bettering my health.

Does the 28 day wall pilates work? ›

The 28-day wall Pilates program did wonders for my back pain — more than meds, heating pads, or ice packs had ever been able to accomplish. Whether this was a result of all the targeted core work, the dedicated days to full body stretching, or a combination of both, my lower back felt better than it had in years.

How long do you have to do wall pilates to see results? ›

Remember that it takes your body time to adapt. As an example, research indicates that it takes around 6-10 weeks of persistent strength training for muscle growth to occur.

Is the Wall Pilates Challenge legit? ›

Pressing your feet against the wall while performing different exercises allows you to add resistance to each move, which can help you build strength. "In Pilates, the only resistance you have really is the force of gravity. Using a wall for static resistance, you can actually exert the force," Heather A.

Does wall pilates really help you lose weight? ›

Wall pilates is a type of strength training, so if done regularly alongside eating a healthy diet and other forms of exercise (such as walking, running, or training in the gym) it can support weight loss.

Is the BetterMe app worth it? ›

Super clever, and super satisfying. So, would I recommend the BetterMe: Health Coaching App to a friend? If you value exercise that fits in with your work-from-home routine and busy schedule whilst supporting your mental and physical health, then I'd advocate trying it.

What is the difference between Pilates and Wall Pilates? ›

Wall pilates is a twist on traditional pilates that includes a wall - where traditional pilates mainly involves exercising on mats or using machines like reformers; wall pilates adds a new dimension by incorporating the use of (you guessed it) a wall to press upon with your feet, arms, back, or side.

Is there a free wall pilates app? ›

Ready to embark on a rewarding fitness journey? Download our app today and immerse yourself in the 28-Day Wall Pilates Challenge for free. Unleash the power of wall-assisted exercises and experience a stronger, more balanced you! Download Now and Transform Your Workout Routine with Wall Pilates!

Is the 28 day wall pilates free? ›

Rachel's Fit Pilates offers you daily free Wall Pilates workouts in her 28 day Wall Pilates challenge. For 28 days, you will follow a printable Wall Pilates chart that pairs with daily free Wall Pilates workout videos. It's time to rewrite your fitness story, one wall plank at a time.

Which is the best wall pilates app? ›

Top 10 Wall Pilates Apps of 2024
  • Wall Pilates: Fit Weight Loss. #1 APP "Wall Pilates: Fit Weight Loss"
  • Sweat: Fitness App for Women.
  • Centr, by Chris Hemsworth.
  • Peloton – Fitness & Workouts.
  • Lumowell – Ego360.
  • Pilates & Barre by Fittbe.
  • Pilates Exercises at Home.
  • 30 Day Pilates Challenge.
Apr 15, 2024

Is 20 minutes of Pilates enough to lose weight? ›

If you want to set a sustainable Pilates goal for yourself, you might be wondering… Is 20 minutes of Pilates a day enough to get results? The short answer is… absolutely!

What's the hype with wall pilates? ›

Wall Pilates will absolutely help you improve your balance, flexibility, core strength and stability. The key is being consistent and bearing that in mind, I think one of these trendy 28 day challenges could be a really good way to get that little kickstart we all crave as we hit the February slump.

Is wall pilates harder than regular Pilates? ›

Increased Resistance

Resistance, in the context of Pilates, is resistance against gravity. In traditional mat Pilates, your body weight provides the resistance. However, with Wall Pilates, the wall acts as an external force that adds to the challenge and intensity of each movement.

Will wall pilates flatten the stomach? ›

That's why adding Wall Pilates to your abdominal routine is a great way to sculpt a ripped six-pack and flat stomach. The right wall Pilates program is designed to use the wall as a form of resistance, helping you build muscle while engaging more muscles than traditional abdominal exercises.

What is the 28 day wall pilates challenge? ›

The Wall Pilates 28-Day Challenge is a program that combines core-strengthening exercises with wall workouts for an effective, full-body fitness plan. Each day of the challenge contains three exercises – one for your upper body, one for your lower body, and one focused on balance and stability.

What is the science behind Wall Pilates? ›

The use of the wall can add an extra layer of resistance to the exercises, making them more challenging and demanding on your muscles. This increased resistance results in a higher intensity workout compared to traditional mat-based Pilates, leading to greater calorie burn during the session.

What is the most effective form of Pilates? ›

Reformer Pilates

Reformer Pilates, as suggested, uses the Pilates reformer machine. It is arguably more intense and dynamic than a mat Pilates class as the machine is designed to add resistance to each of the Pilates exercises.

Will 20 minutes of Pilates make a difference? ›

But we're getting side-tracked. Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape.


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