Wall Pilates For Weight Loss: Does It Work? (2024)

Blog Fitness Pilates Wall Pilates Wall Pilates For Weight Loss: Does It Work?

By Sri R

Updated on January 18, 2024

Wall Pilates For Weight Loss: Does It Work? (1)

Reviewed by

Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.

A common dilemma many people face when trying to use wall Pilates exercises for weight loss is whether or not it actually works. Although no specific studies have been conducted on the effects of wall Pilates on weight loss, many people have reported positive results when they use wall Pilates for their weight loss goals.

In this article, we’ll answer all your questions about wall Pilates weight loss success, show you how to structure a wall Pilates workout for weight loss, and give tips to help use Pilates for weight loss at home for beginners.

What Type of Pilates Is Best for Weight Loss?

Any type of Pilates that involves engaging multiple muscle groups at the same time is great for weight loss. The science behind this is simple: you’re burning more calories during the workout and toning multiple muscle groups at the same time. You can choose to do mat, reformer, or wall Pilates exercises to lose weight (2).

See alsoWall Pilates FAQ: Answers From The Experts

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Is Wall Pilates Good for Weight Loss?

Unlike traditional Pilates, which utilizes specific props such as resistance bands and mats, wall Pilates involves performing exercises against a wall to provide support and resistance.

This unique method is designed to engage every muscle in your body, which makes it an ideal exercise form for weight loss. Some of the main benefits of wall Pilates include:

Toning Muscles and Enhancing Flexibility

The targeted movements of wall Pilates strengthen the core muscles. Increasing muscle mass can help with weight loss and fat reduction and speed up your metabolism.

See alsoThe Wall Pilates App You Need To Switch Up Your At-Home Workouts

Better Posture

In addition, wall Pilates helps improve your posture. This is one of the leading factors that can contribute to body appearance and function. Poor posture can lead to weak core muscles and a hunched-over appearance.

Wall Pilates helps you become more aware of your posture, strengthening the muscles in turn and helping you look lean (3).

Stress Release

In addition, wall Pilates provides an effective way to reduce stress and promote relaxation. It helps stabilize breathing, increase focus, and promote mind-body synchronization, which helps people feel more relaxed and happy (3).

By regularly practicing wall Pilates, people tend to feel more in control, confident, and relaxed, which may improve their eating habits and help with weight loss.

See alsoWhy Is Wall Pilates So Effective?

Helps with Weight Loss

Finally, wall Pilates is a fun exercise method that is both safe and effective for anyone who wants to lose weight. Many users have reported positive results and experienced an array of benefits.

There are many success stories of people who have lost weight and transformed their lives through wall Pilates, which makes it a popular and effective method for achieving weight loss.

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

Can You Lose Belly Fat with Pilates?

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).

See alsoA Simple Guide To Doing Wall Squats With Ball

Is 20 Minutes of Pilates a Day Enough to Lose Weight?

20 minutes of Pilates workout for weight loss and toning is a great start, but it may not be enough to help you lose weight. In order to reach your weight loss goal, you should aim for at least 45 minutes to an hour of Pilates several times per week and prioritize a healthy diet and sleep. You can also add other forms of exercise, such as walking or running, for maximum results.

Is 30 Minutes of Pilates a Day Enough to Lose Weight?

Yes, 30 minutes of Pilates per day is enough to help you achieve your weight loss goals if you combine it with a balanced diet. However, the intensity of your Pilates routine matters too. If you want to see more significant results, it may be beneficial to increase the intensity of your Pilates workouts.

See alsoWhen To Start Doing Wall Pilates: You're Never Too Old (Or Too Young) For This Gentle Workout

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  • Is wall Pilates better than traditional Pilates?

With wall Pilates and traditional Pilates, neither is inherently “better” than the other, as they approach fitness in different ways. By using a wall for additional support and resistance, wall Pilates works various muscle groups and intensifies specific exercises. This variation may provide special advantages such as improved core strength and a variety of exercise options.

At the same time, traditional Pilates emphasizes controlled movements and places special emphasis on flexibility, strength, and overall body conditioning. Which option is “better” is dependent on personal preferences, fitness objectives, and how each exercise type fits into a person’s body and way of life.

Here are the best wall Pilates exercises for weight loss:

  1. Wall plank with leg lift: Place your feet up against the wall while in a plank position. Lift your legs alternately to work your lower body, core, and glutes while staying stable.
  2. Wall bridge with marching: To effectively engage your glutes, hamstrings, and core muscles, lie on the floor, lift your hips into a bridge against the wall, and alternately lift your legs toward your chest.
  3. Wall push-ups: Assume an arm’s length position facing the wall, press yourself up against it to work your triceps, shoulders, and chest. For stability, contract your core.
  4. Wall press: Perform this by standing two feet from a wall, placing your hands flat on the wall at chest level with your fingers pointing up. Engage your core, maintain a neutral spine, and slowly bend your elbows, lowering your chest towards the wall. Pause, then push back using your chest, shoulders, and triceps.

Wall squats: This exercise targets the glutes, quadriceps, and hamstrings, and you perform it by standing with your back against the wall and feet shoulder-width apart. Lower your body into a wall squat, sliding down until your knees form a 90-degree angle, engaging your glutes. Rise back up to the standing position and repeat, emphasizing proper form throughout.

  • Can you do wall Pilates every day?

You can effectively target specific areas such as the belly, arms, abs, and overall core strength by incorporating wall Pilates into your daily routine. Wall Pilates offers accessible exercises (5) that use a wall for additional support and resistance, which makes it ideal for beginners who want to tone specific areas of their bodies or lose belly fat.

Wall Pilates exercises are a convenient way to work out on a daily basis and cater to a variety of fitness levels. They include arm-focused routines, targeted ab workouts, and plank variations. Here are some everyday exercises:

Wall Pilates for belly fat beginners:

  1. Wall squats: Use the wall as support when you squat to work your core and lower body, which will help burn fat.
  2. Leg lifts against the wall: To work your lower abs and core, lie on your back with your legs against the wall and raise and lower them.
  3. Wall plank: To strengthen your core and lose belly fat, start with a wall plank and progressively increase the hold time.

Wall Pilates arm exercises:

  1. Wall push-ups: To tone and strengthen the muscles in your arms, shoulders, and chest, try push-ups against the wall.
  2. Triceps wall dips: With your hands against the wall and arms in line or slightly wider than shoulders, bend at the elbows to lower your body to the wall then push against the wall to effectively target your triceps.
  3. Arm circles against the wall: To activate your arm muscles, take a stance facing the wall, extend your arms to the sides, and move your arms in circles.

Wall Pilates abs workout:

  1. Wall sit twists: To activate the obliques and abdominal muscles, squat against the wall and twist your torso from side to side.
  2. Knee tucks against the wall: To work your lower abs, start in a plank position with your feet against the wall. Bring your knees up to your chest alternately.
  3. Leg raises against the wall: To work your lower abs and core, lie on your back with your legs against the wall and lift them upward.

Plank wall exercises:

  1. Wall plank holds: To develop core strength, start with a standard plank position with your forearms against the wall. Gradually increase the duration of the pose.
  2. Wall plank with leg lifts: Maintaining a wall plank position, raise one leg at a time to activate your glutes and core.

Side plank against the wall: Use your forearms against the wall to perform side planks, using your core and obliques to maintain stability.

  • Is wall Pilates safe?

Yes, when done properly and under supervision, wall Pilates is generally safe. Its emphasis on deliberate motions, activating the core, and using the wall as resistance and support can help build stronger muscles and increase flexibility. However, as with any workout regimen, it’s important to approach it with logic.

A safe and successful wall Pilates practice is dependent on learning the proper techniques from a certified instructor, customizing exercises to your level of fitness, paying attention to any discomfort you may experience, and using stable equipment.

Before starting Wall Pilates, people with underlying health concerns should consult a healthcare provider to make sure it is appropriate for their physical condition and capabilities, as with any new fitness program.

The Bottom Line

In summary, wall Pilates is an innovative exercise method that offers various benefits to people of all levels who want to lose weight. Whether you’re a seasoned athlete or a beginner, wall Pilates can help you lose weight by strengthening your muscles, improving your posture, enhancing flexibility, and reducing stress.


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!

Wall Pilates For Weight Loss: Does It Work? (2024)


Can you lose weight with wall pilates? ›

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 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 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.

Can you lose belly fat doing Pilates? ›

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.

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 to lose weight? ›

Is 20 minutes of Pilates a day enough to get results? The short answer is… absolutely! Keep reading to learn how to incorporate 20-minute Pilates challenges into your routine for a consistent and beneficial Pilates practice.

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.

How many times a week should you do Wall Pilates? ›

As a beginner, it's recommended to practice wall pilates at least twice a week, but many find three times a week to be more effective.

What is the difference between Pilates and wall Pilates? ›

While traditional Pilates primarily utilizes mats and specialized equipment like Reformers, wall Pilates incorporates the use of a wall for support and resistance. Wall Pilates often emphasizes alignment, stability, and core engagement, making it suitable for individuals of varying fitness levels.

Is there a totally free wall Pilates app? ›

WallFIT. WallFIT introduces a novel approach to fitness by incorporating the use of a wall to enhance traditional Pilates exercises. This free wall Pilates app is designed to cater to individuals looking to elevate their fitness routine from the comfort of their home.

Is 30 minutes of Pilates a day enough to lose weight? ›

If you want to lose weight, it's recommended to do around 150 mins of moderate exercise per week which equates to an average of five 30-minute pilates classes per week.

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 can I lose 10 pounds in 1 month? ›

We explain how specific changes might help you meet these goals.
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.
Jun 30, 2023

Why am I not losing weight with Pilates? ›

You may not lose weight with pilates if you're NOT in a calorie deficit over time. To lose weight, you must eat fewer calories than your body needs. This is a calorie deficit. To gain weight, you must eat more calories than your body needs.

What type of Pilates is best for weight loss? ›

For best results, it is recommended to practice reformer Pilates at least three times a week. Some individuals saw visible changes in their bodies after four to 6 weeks of consistent training with the machine. A beginner can burn up to 250 calories by working out on a reformer for at least 60 minutes.

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.


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