2023 became the year of Wall Pilates for beginners new to fitness and for good reason. This satisfying fitness routine is very effective and can be done from the comfort of your home. All you need is a wall and anywhere from 15-30 minutes to get a full-body workout or focus on a specific area.
I jumped on the bandwagon with the BetterMe App and can tell you that it delivers on its promise! My upper body strength and posture have improved!
Most of all, it’s easy to incorporate into my everyday life and so satisfying. If you are curious about Wall Pilates, here is a beginner’s guide to answer all your questions.
Affiliate Disclaimer: I make a commission if you purchase products linked in this article.
What Is The Wall Pilates Workout?
Wall Pilates is an adaptation of traditional Pilates exercises that leverages a wall as a support and resistance tool. In Wall Pilates, you use your body weight and the wall to enhance the practice, providing added support for certain movements and allowing for a broader range of motion.
This vertical approach engages different muscle groups, making it an excellent choice for beginners to explore Pilates from the comfort of their homes. Adding Pilates to your other wellness habits such as meditation or yoga can improve your physical and mental health.
Benefits of Wall Pilates For Beginners
Wall Pilates is an impactful way to get muscular endurance and flexibility training into your everyday life in the privacy of your home. Here are the benefits of getting on board with the wall pilates trend:
1. Enhanced Alignment and Posture
The wall serves as a balance point, which helps you maintain proper alignment throughout the exercises and improves posture.
2. Increased Core Strength
Wall Pilates places a strong emphasis on core engagement. The resistance provided by the wall challenges the core muscles, leading to improved core strength and stability.
3. Improved Flexibility
The wall can act as a guide for achieving deeper stretches, enhancing overall flexibility over time. Wall Pilates for beginners is a great way to improve overall strength.
4. Full-Body Workout
Wall Pilates engages various muscle groups simultaneously, offering a comprehensive full-body workout that targets both large and small muscles. This is a great way for beginners to get overall body toning.
5. Low Impact
Like traditional Pilates, Wall Pilates is gentle on the joints, making it suitable for individuals of all fitness levels, including beginners and those with certain physical limitations. It’s a great “off-day workout” as well.
6. Mind-Body Connection
Just like traditional Pilates, Wall Pilates emphasizes the mind-body connection through controlled movements and focused breathing, promoting mental relaxation and stress relief.
Getting Started with Wall Pilates For Beginners
There is no need to feel intimidated about starting Wall Pilates. To help you get started, here are some beginner-friendly Wall Pilates exercises you can try at home.
Check out a free YouTube video or a pilates exercise for beginner pdf. You can find a great pilates instructor online videos for free!
1. Wall Roll-Downs: Stand with your back against the wall, feet hip-width apart. Slowly roll down through your spine, articulating one vertebra at a time, until your back is flat against the wall. Engage your core and roll back up to standing.
2. Wall Sits: Wall sits are great for tone legs. Stand with your back on the wall, feet hip-width apart. Slide down the wall into a squatting position, keeping your knees aligned with your ankles. Hold the position for a few breaths before pushing back up.
3. Wall Leg Lifts: Start by sitting sideways to the wall, then lay down while gently swinging your legs up on the wall. Lie on your back with your legs extended against the wall. Keeping your legs straight.
4. Wall Bridge: Lie on your back with your feet flat on the wall and knees bent. Press your feet into the wall as you lift your hips off the floor, creating a bridge position. Lower your hips back down with control. This is a great exercise for your back muscles.
Top Wall Pilates Apps for Beginners
If you are on any social media platform, it’s hard to miss the rise of Wall Pilates. Fitness apps have become valuable tools for busy people, replacing expensive gym memberships.
Whether you want to take that 28-day challenge or do it at your own pace, it’s easy and accessible for everyone. There are several great app-based Wall Pilates for beginners:
- BetterMe: The BetterMe 28 Wall Pilates Challenge took Instagram by storm. It’s what got me to sign up for the free trial and within a few days, I was hooked. The BetterMe App not only has Wall Pilates but a host of other fitness tracking tools and fitness routines such as HIIT.
- Pilates Anytime: Pilates Anytime offers a wide range of classes, including Wall Pilates sessions suitable for all levels. The app provides detailed instructions and video demonstrations to ensure proper form.
- Daily Pilates Workouts: This app offers quick and effective Wall Pilates workouts that you can integrate into your daily routine. It’s perfect for busy beginners who are looking for efficient workouts.
- Glo Yoga & Meditation: While primarily known for yoga, Glo also offers Wall Pilates classes that focus on alignment, strength, and flexibility. The app provides classes led by experienced instructors.
- Daily Burn: Daily Burn is a popular fitness app which provides quality personalized workouts based on your answers to their initial questionnaire. It offers many other fitness supports all of which you can track your progress.
- Alo Moves: Alo Moves offers a variety of Pilates classes, including those that incorporate the wall. The app caters to different skill levels and provides classes ranging from short sessions to more extensive workouts.
Now Lets Get Fit!
Wall Pilates for beginners offers an exciting and effective exercise routine. By using the support and resistance of a wall, you can enhance your alignment, core strength, flexibility, and overall well-being. Best of all you’ll need minimal equipment!
If you are a beginner looking to start a workout routine, Wall Pilates workouts offers a unique way to engage both your body and mind and improve your wellness. Try it with an app or watch a free YouTube video and start getting fit at home today!
FAQ’s
Is Wall Pilates Actually Effective?
Yes, Wall Pilates is an effective workout that will provide a stronger core and improved balance and muscle tone.
Which Wall Pilates App’s Are Free?
There are several free apps such as FitOn and Pilates Exercise at Home.
When Will I See Results With Wall Pilates?
Results depend on how often you do Wall Pilates, like any workout routine, with consistency, you should see results within a few weeks.
Can I Do Wall Pilates Without Equipment?
Absolutely, all you need is a wall and motivation.
Does the 28-Day Wall Pilates Challenge Work?
Yes! it improves, strength, balance and tone.
How Much Does the Wall Pilates App Cost?
Different apps have different prices. Some include free trials.
