It isn’t a secret that our bodies change as we get older. But I don’t think we really understand how, and even why, until we are in the throes of aging. I know this has been the case for me. I have always been active, but first when I got pregnant, then after an autoimmune flare-up, and most recently after a surgery, my activity levels and intensity have changed. Each time, I haven’t been able to quite get to the fitness level I was at beforehand.
My recent surgery was for a sinus issue that was affecting my breathing so much that intense exercise was difficult. So before and definitely afterward, I was pretty sedentary. One thing I already know about these sedentary periods of my life is that they can be difficult to break out of. I see a fitness habit like kinetic energy—motion fuels more motion, movement begets movement. So when I was asked to try the BetterMe Wall Pilates program, I figured this might be a way to get me started: For 28 days, every day there would be a workout for me to do. I found a wall in my small New York City apartment and prepared to take on the challenge.
I am no stranger to using apps to get my health and fitness goals going. I’ve tried many. For whatever reason, I’ve stopped using most of them in short order. Usually it’s because they haven’t given me a concrete plan to follow, and I’m one of those people who needs to be told what to do—I don’t want to have to think about it or make choices about what workout I am going to do. Seeing a calendar of 28 workouts gave me peace of mind and motivated me a bit. (I was determined to do each one so I could unlock the next until I finished the 28-day program.)
One thing that was new for me was Pilates. Created by Joseph Pilates, the training method is based on the tenets of breath, concentration, centering, control, precision, and flow. It was originally developed for those who were frail, but in the first part of the last century, it became the complementary exercise routine of ballet dancers. I grew up ballet dancing, so a workout that was similar to my first real fitness foyer appealed to me.
My first BetterMe Wall Pilates workout was 13 minutes long. I’m not going to lie: It wasn’t too hard, but it was just the amount of intensity that I needed, at just the difficulty I needed. I didn’t feel like I was exhausted at the end, and felt like I could do it the next day—just right. As the first week progressed, that just-right feeling started to get a little harder. This wasn’t necessarily because the workouts got harder, but because my body was like, Wait a minute. What are you doing to me? I didn’t experience any true soreness, but something like muscle fatigue and shakiness. Still, while my muscles were tired, at no time did I want to quit.
Each workout is summarized by time, muscles worked, and a list of exercises in order.
Those first seven days of the Wall Pilates program were the hardest. As the program continued, the amount of time for each workout ranged between 13 and 19 minutes. Each was focused either on certain body parts—back, core, glutes, legs, or even full body—or on mobility. Illustrations as part of the workout summary in the app helped me see which muscles I was working and that I was working my body in a balanced manner.
Over time, I felt myself enjoying the exercises that I had found difficult to do in the beginning (I’m looking at you, alternating pike leg lift). And I was pleasantly surprised when I was able to complete a 18-minute ab workout without wanting to stop in the middle. I am not sure if it was the versions to the bicycle crunches (i.e., supported by the wall or the ones done standing) that helped me perform over a minute of my most-hated core exercise and still left me with enough strength for the rest of the workout.
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. The BetterMe Health Coaching Program, also part of the app, educated me on how to choose better behaviors, provided suggestions on eating more healthfully with meal plans and recipes, and gave me ways to keep track of the amount of water I drank daily.
Perhaps the greatest testament to how I felt: After finishing the 28-day BetterMe Wall Pilates program, I started again. I now feel like I am back to being my more-active self—not necessarily my pre-pregnancy self, or even my pre-surgery self, but that person who works out and eats well regularly, and who is trying to be healthy again.
Take a 1-minute quiz to get a Wall Pilates Plan.
FAQs
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).
Can I see results from Pilates in a month? ›
While individual experiences will vary, many people begin to notice physical improvements within a few weeks of consistent Pilates practice (usually the initial results within about 3 weeks) This is because even in the first few weeks, your ability to activate the correct muscles and be aware of your posture begins to ...
What happens after 30 days of Pilates? ›
My posture improved and I felt that I was standing more upright, supported by my newly engaged core (or, powerhouse, as Pilates would say). This isn't a surprise, says Gaby, building deep strength within the body is a key part of classical pilates.
How much does BetterMe cost per month? ›
- The 1-month $9.99 subscription comes after choosing a 3-day free trial; - The 6-month $41.99 subscription comes after choosing a 7-day free trial (that is, $6.99/month deducted at once for the entire 6-month period). - The Lifetime option allows our users to purchase the app right away without the free trial.
Does the 28 day wall Pilates challenge 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.
Is the 28 day wall Pilates challenge 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.
Does Pilates help you lose belly fat? ›
Does Pilates help you lose belly fat? Pilates Prahran can definitely help you lose belly fat, but it's important to note that targeted weight loss is not possible, meaning that if you want to lose belly fat, you'll need to aim for overall weight loss.
What does 1 month of Pilates do? ›
Of course, one of the major benefits of Pilates is a stronger core, and I certainly experienced this perk firsthand in my month-long experiment. Not only did my abs feel stronger, but I also became more aware of engaging my core in everyday life, whether I was hiking or unloading groceries from my car.
How much weight can you lose in a month with Pilates? ›
To lose one pound of fat, you have to burn off 3,500 calories more than you consume. That means if you didn't alter your diet, and assuming you practice pilates every day, you can expect to lose one pound about every 16 days. Pilates are not as vigorous an exercise as other intense forms of cardio, such as cycling.
Should I do Pilates in the morning or at night? ›
There is no 'best' time to do Pilates. Showing up at all is the best thing you can do. You don't need to change your routine, you just need to find the best time for you. You may find that keeping a consistent schedule helps you show up and makes your body feel prepared.
Joseph Pilates (the founder of Pilates) coined the “10-20-30 rule.” In his words, “after 10 Pilates sessions, you start to feel a difference, after 20 sessions, you start to see a difference, and after 30 sessions, you have a whole new body.”
How often should I do Pilates as a beginner? ›
Beginners should do 1 to 3 Pilates workouts per week to see results. Research shows improvements in balance, strength, and pain reduction with one to three Pilates sessions per week. Two days per week is better than one, and three is better than two, but beyond that, there's not much benefit.
Is BetterMe really free? ›
That's where the BetterMe: Health Coaching App can help. Available to download for free from the App Store or Google Play, users can choose whether they want to purchase the premium features available in-app or stick with the free version.
How expensive is BetterMe? ›
In-App Purchases
| Title | Duration | Price |
|---|
| BetterMe (6 Month) | 6 Month | $41.99 |
| 1-Month Workouts Plan | Monthly | $14.99 |
| BetterMe Monthly Subscription | Monthly | $9.99 |
| Fat Loss Program. 3 days trial | Monthly | $9.99 |
6 more rowsAvailable for free from the App Store or Google Play (with premium features available for purchase), this app encourages healthy mental and physical lifestyle changes in accessible ways.
Does wall Pilates really work for weight loss? ›
For weight loss
"Any kind of Pilates - including using a wall - may not be as calorie-burning as high-intensity cardio exercises, it can still contribute to a calorie deficit," points out Long. "Additionally, it helps build lean muscle mass, which can increase metabolism and calorie expenditure even at rest."
What is the best free wall Pilates app? ›
Top 10 Wall Pilates Apps of 2024
- 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.
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. Whether you're looking to reach a goal weight, or just change up your daily exercise, BetterMe can help you to do it.
