People are raving about wall Pilates for fast results. Does it really work? (2024)

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Pilates is a beginner-friendly, low-impact workout that is especially effective at strengthening and toning the core. And thanks to trendy boutique fitness studios and the reformer machine, it has only grown in popularity in recent years.

One of the best things about Pilates is its accessibility. The workout can be modified for any fitness level and it doesn’t require much space or equipment, which makes it a great home workout.

And the latest Pilates trend taking social media by storm allows enthusiasts to level up this efficient workout at home. It's called wall Pilates. This version of the workout includes the use of a wall to modify the intensity of each exercise to the level that works for you.

Fans of wall Pilates claim it offers many of the same toning benefits you'd get in a reformer Pilates class — without the hefty price tag of a class at a boutique studio.

What is wall Pilates?

During wall Pilates, you'll essentially perform the same traditional Pilates exercises — such as bridge pose or Pilates 100s — with the assistance of a wall, which mimics the foot bar used in reformer Pilates classes.

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. Milton, exercise physiologist supervisor at theNYU Langone Health’s Sports Performance Center, tells TODAY.com.

"This is a type of resistance training known as isometric training," Milton explains. "Essentially, you can choose to exert force at varying levels of your maximal effort."

Wall Pilates benefits

“Wall Pilates is great for improving stability, balance, strength and control,” explains Callie Jardine, a Pilates instructor and founder of Sweaty Studio. “Unlike traditional Pilates, your feet are typically elevated throughout most of the workout, so you may experience increased circulation, improved digestion and sleep and reduced muscle cramps.”

Additionally, wall Pilates may provide an easy way to improve your overall strength, balance and stability in the comfort of your home. “The wall adds resistance to workouts without the need for extra equipment,” says Jardine.

Milton says that research does show that isometric training is an effective way to build strength without putting a lot of stress on the joints. But, she adds, there isn't much research to support claims about wall Pilates specifically. And much of the purported benefits are anecdotal or are simply assumed based on the proven benefits of traditional mat Pilates.

However, Milton does see some benefit to incorporating this type of exercise into your routine.

"There is benefit in that you can strengthen your abdominal wall," she says. "It is a low-moderate intensity exercise, so it will not provide the same benefits as moderate or vigorous exercise in terms of body composition improvements and cardiovascular health, however if you are not doing any exercise and decide to start wall Pilates, you will achieve a benefit of improved musculoskeletal health."

Using a wall is also an effective way to ensure that you're performing Pilates moves with proper form, Milton continues. "Doing exercises that use the wall as feedback — for example, doing a side lying leg raise as you slide your heel up the wall — is a great way to ensure you are maintaining proper alignment," she adds.

In a traditional Pilates class, you might watch your alignment as you perform the exercises in a mirror or get feedback from an instructor. "When you are at home, using the wall is a good alternative method," Milton says.

Wall Pilates results

The popularity of the workout has inspired one-month wall Pilates challenges to circulate on social media. One popular challenge created by Rachel’s Fit Pilates has almost a million views on YouTube. And the before-and-after photos of people who commit to one month of wall workouts are compelling.

People are raving about wall Pilates for fast results. Does it really work? (1)

Fitness influencer Renée Mowatt is one of those success stories. She first discovered wall Pilates on TikTok — where the hashtag has 12.6 million views. She saw impressive results from the workout and now shares her popular wall Pilates workouts with others who want to give it a try.

“To start off, I did wall Pilates around 4-5 times per week to really help improve my form and fitness,” she says. Mowatt started to see results after about a month of doing 10-30-minute wall Pilates workouts; noticing an improvement in her strength, flexibility and coordination.

Are these results something everyone can expect? "When starting from nothing, yes, you can see improved strength or balance," says Milton. "However, if you are an already active person and decide to change your workout to this, I predict you will not see much improvement in one month."

It typically takes a few months to see physical changes from a strength workout, Milton adds, and it may take even longer to see changes with a lower-intensity workout like wall Pilates.

"Strength gains take 4-6 weeks for the nervous system to improve the efficiency of activating muscle, and more like 12 weeks to actually see changes in the muscle size itself," she says. "This is when you are stressing the muscles at least 60% of their max ability. With Pilates, many people may be at a lower percentage of their max effort when doing, for example, leg circles, thus not eliciting sufficient stress for the muscle to adapt to become stronger or more defined, unless doing very many repetitions."

Wall Pilates: A beginner-friendly workout

Still, wall Pilates is a workout with a low barrier to entry: Workouts are available online, free of charge and require no equipment and little space, making it an easy place for beginners to start.

“It is a great alternative to in-class Pilates if you want a more cost-effective workout that you are able to do at home while also having fun,” says Mowatt.

Understanding basic Pilates movements is helpful for those who want to try wall Pilates, but the workout has grown in popularity because it’s so beginner-friendly.

Mowatt herself is new to Pilates, starting her practice just 10 months before finding wall Pilates. “I started off with shorter 5-10 minute workouts until my form improved,” she says.

Jardine designs her Wall Pilates workouts to be purposely beginner-friendly, with slow-paced movements and verbal cues to help those new to Pilates focus on their form and prevent injury.

3 at-home wall Pilates exercises

Interested in trying wall Pilates for yourself? Jardine and Mowatt share a few easy moves to get you started.

People are raving about wall Pilates for fast results. Does it really work? (2)

As with starting any new workout, listening to your body is important. “Take breaks and modify exercises as needed, and don’t beat yourself up if it feels difficult at first,” says Jardine. “That’s usually the case for everyone!”Leg raises

Start lying flat on your back facing the wall with both legs extended vertically and arms stretched alongside the body. Rest both heels against the wall, then lift each leg one at a time toward your body at around a 45-degree angle. Alternate for 20 repetitions.

People are raving about wall Pilates for fast results. Does it really work? (3)

Elevated hip bridge

Start by lying flat on your back facing the wall, with your feet about one foot away. Bring your feet hip-width apart and set them on the wall, so that your calves are parallel to the floor and your thighs are at a slight diagonal. Let your arms rest by your side on the mat. Then, tuck your hips under and press through your heels to slowly peel your back off the mat into a bridge position. Slowly lower back to the starting position. Repeat for 10-15 reps.

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Wall sits with calf raises

Stand with your back flat against the wall. Slowly walk your feet away from the wall as you sit down into a squat, bending your knees to a 90-degree angle. Make sure your ankles are directly below your knees. Roll through the balls of your feet to lift the heels off the mat while staying in the wall sit. Lower the heels back down. Repeat for 15 reps.

This article was originally published on TODAY.com

People are raving about wall Pilates for fast results. Does it really work? (2024)

FAQs

People are raving about wall Pilates for fast results. Does it really work? ›

"It is a low-moderate intensity exercise, so it will not provide the same benefits as moderate or vigorous exercise in terms of body composition improvements and cardiovascular health, however if you are not doing any exercise and decide to start wall Pilates, you will achieve a benefit of improved musculoskeletal ...

Do Pilates wall workouts really work? ›

“This can improve core strength and flexibility and posture, but is also a great whole body exercise, working all of your muscles.” McLachlan notes that you could also use the wall to focus on popular static isometric exercises used within Pilates, like plank holds and a glute bridge.

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.

Does betterme wall Pilates actually work? ›

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).

How quickly will you see results with Pilates? ›

However, the timeline can be influenced by factors such as your starting fitness level, the type of Pilates you're practicing (mat or equipment-based), and the quality of instruction you receive. As a general guide, the first significant improvements in function start to occur at the 6-7 week mark.

How long does it take to see results from wall Pilates? ›

"Strength gains take 4-6 weeks for the nervous system to improve the efficiency of activating muscle, and more like 12 weeks to actually see changes in the muscle size itself," she says. "This is when you are stressing the muscles at least 60% of their max ability.

Is 20 minutes of Pilates a day enough? ›

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. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).

Does wall pilates help with belly fat? ›

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).

How much does 28 day wall pilates cost? ›

We chose the "Better Me Wall Pilates Challenge," which promises a customized plan for about $15. Brown just has to fill out a quick questionnaire with Hayes standing by, and then her 28-day Pilates roadmap is delivered. She downloads the app, and we're off!

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.
Apr 15, 2024

How long are the BetterMe wall pilates workouts? ›

They ran between 13 and 18 minutes each, with the core-focused ones being longest. After my day-five workout, aka the “Ultimate Wall Workout,” I was finally able to rate my workout as “just right.” The repetition of the program fatigued my lower-body muscles, and I finished with my legs wobbly.

Which Pilates is best for weight loss? ›

Reformer Pilates is a popular exercise for weight loss due to its ability to engage multiple muscle groups at once, increase calorie burning, and improve posture and body alignment. The controlled breathing techniques activate deep abdominal muscles to improve stability, balance, and metabolic rate.

What does BetterMe Pilates cost? ›

Typically, a year's worth of access to the BetterMe app costs $240, or $20 a month. With the StackSocial deal, you'll only pay $40 for lifetime access (usually $1,200).

Can Pilates change your body in 2 weeks? ›

While individual results may vary, most people can see noticeable body changes within just three weeks. However, those who do Pilates less often may take up to eight weeks to see noticeable results in their bodies. However, Pilates changes more than just the body.

Why am I not seeing results from Pilates? ›

One of the main reasons you may not be feeling or seeing the results of your Pilates workouts is your consistency, or lack thereof. While you may be getting some benefits from yo-yoing from 5 classes one week, to a two week break, you'll find far greater results from building a solid foundation from the get go.

What's better for you, yoga or Pilates? ›

The main difference is that Yoga focuses more on flexibility and broad muscle groups while Pilates focuses on muscle toning, body control, and core strength. Yoga will enable you to build endurance, spirituality, and strength while enhancing your balance.

Does Pilates help you lose weight? ›

Unlike many high intensity workouts, Pilates does not burn a significant amount of calories, but studies have found that it can reduce body weight. A 2021 study found Pilates to effectively reduce body weight and body fat percentage in participants with overweight or obesity.

Is Wall exercise effective? ›

Isometric exercises like wall sits engage a lot of muscles, help build strength and are helpful for improving balance and range of motion, Richardson said.

How many calories do you burn in Wall Pilates? ›

Pilates Calories Burned

On average, moderate-intensity Pilates sessions (done at 60%-75% maximum heart rate) can burn approximately 200-400 calories per hour. For higher-intensity workouts (when done at 75%-90% of your maximum heart rate), this number can reach up to around 600 calories per hour.

Are at home Pilates workouts effective? ›

You may think you have to attend expensive Pilates classes in high-end studios to enjoy the perks of this low-impact, strength-building, muscle-toning workout. But you can do an effective Pilates workout at home and experience all its benefits.

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