Wall Pilates: 5 exercises to add to your next Pilates session

Wall Pilates has become a new fitness trend, and for good reason. Well, for starters, it is suitable for beginners as the movements are slow and controlled. Plus, it doesn’t require a reformer or any other Pilates equipment. All you need is a wall and you are good to go.

Wall Pilates uses the resistance of the wall and your body weight, of course, to strengthen your muscles and boost your flexibility. The exercises involved are low-impact and suitable for those who are looking for some beginner-friendly movements or are new to Pilates. Using a wall instead of any other equipment adds structure to your workout routine and also spices things up by adding an elevation.

So, are you ready to give wall Pilates a try? Start your training with the below-given exercises.

5 best wall Pilates exercises to try

1. Kneeling side leg lift

The kneeling side leg lift is an amazing wall Pilates exercise that targets the core and improves the range of motion in the hips. This exercise strengthens muscle endurance and improves body stabilization as well.

To do the kneeling side leg lift:

Take a high kneeling position with your right side facing the wall. Slowly lower your right side and place your right palm on the floor just under your shoulder.
Move your left leg straight and place your left foot flat on the floor. Now, rotate your right knee for balance and comfort.
From there, reach your left arm over your head and place your left palm on the wall. Gently push into the wall until you feel a stretch in your obliques and triceps.
Lift your left leg to hip height and point your left toe, and then lower your leg so that your toe hovers above the floor.
Repeat the exercise for a few reps before switching sides.

Leg lifts in Pilates target the core muscles. (Photo via Pexels/Anna Shvets)

2. Side plank with rotation

Another effective wall Pilates exercise for the core, the side plank with rotation not only strengthens the core muscles but also recruits your lats, glutes, and shoulders and works the obliques too.

To do the side plank with rotation:

Take a side plank position on your right with your back facing the wall, right palm under your left shoulder, hips lifted, feet together, and your left hand up towards the ceiling.
Now move your left arm down and reach under your upper body to touch the wall. As you twist your upper body, let your hips lift.
Return to the side plank and extend your left arm up while reaching your fingertips toward the ceiling.
Repeat the exercise for a few reps and then switch sides.

3. Bridge roll-up

The bridge roll-up is one of the most effective wall Pilates exercises for the core and lower body muscles. It strengthens the spine, targets the abdominal muscles and also works on the glutes.

To do the bridge roll-up:

Sit straight facing the wall and keep your knees bent. Now roll down onto your back and position your feet on the wall at a hip distance.
Straighten your elbows and lift your arms. Engage your abs as you roll up to a seated position. Roll back to the floor and position your arms at your sides.
From there, move your pubic bone towards your navel as you press your feet into the wall. Simultaneously, lift your hips and get into a full bridge position.
Return to the start and repeat the exercise.

Bridge roll-up in Pilates targets the lower body. (Photo via Instagram/noiphysiopilates)

4. Wall roll-down

A wall roll-down is the easiest exercise you can do in your wall Pilates workout session. It is a simple standing exercise that engages the abs and stretches the hamstrings and the back. You can perform a wall roll-down as a warm-up exercise to start your session.

To do the wall roll-down:

Stand straight with your back against the wall and walk your feet at least five inches away while keeping your back pressed against the wall.
Now engage your core and slowly roll your back down the wall and ensure that your arms are parallel to your sides.
Slowly roll back to the starting position and repeat the exercise.

5. Supported semi-lunge

This wall Pilates exercise targets some of the major lower body muscles, including the glutes, quadriceps and hamstrings. It improves hip stabilization and strengthens the knees as well.

To do the supported semi-lunge:

Stand next to a wall and place one hand on the wall for balance.
Now step your right leg back and press your right palm against the wall. With your heel down, slowly bend your left knee and lean your upper body forward until you feel a stretch in your right hamstring.
Hold the position and then return to the start. Repeat for a few reps before switching sides.

Wall Pilates supports the body. (Photo via Instagram/noiphysiopilates)

Is wall Pilates beneficial?

Yes, wall Pilates is quite effective, especially for beginners or those recovering from an injury. The wall provides enough stability and support and helps the body move into some of the more advanced exercises. It also offers a feeling of security while performing Pilates movements.

When done correctly, it is an incredibly beneficial workout that helps boost core strength, improves flexibility, and enhances muscle strength and endurance.