This 3-move wall Pilates workout can help build a stronger core and improve balance

Wall Pilates has been one of the most popular stretching and strength routines of the last few years for good reason. It's suitable for those new to low-impact exercise and can be done anywhere, at any time, with little to no equipment.

Wall Pilates is a simple way to start Pilates for beginners. You don't need a gym membership, unlike other popular forms of Pilates, as the name suggests - the practice uses a wall for support during each exercise. You don't even need one of the best yoga mats to get started - although it's advisable for comfort.

That's not to say it's an easy workout though. The focus remains on strengthening the core, improving balance, and maintaining coordination, which doesn't come without some hard work. Here, to walk us through what wall Pilates is all about, woman&home speaks to two certified instructors. 

What is wall Pilates? 

Wall Pilates is another variation of Pilates - the classic low-impact workout, says Caroline Lucas, a certified instructor, and yoga and meditation expert, who works with Karma Studios. "It focuses on the six original principles of the practice: centring, concentration, control, precision, breath, and flow," she explains.

"The wall adds an extra dimension to these principles, enhancing our ability to focus on the body’s alignment and movement. This is particularly beneficial in developing core strength and stability, which are at the heart of Pilates." 

Earlier in the year, the practice came up on social media platforms like TikTok, as teachers revealed the benefits of using the wall in their sessions to add variation to otherwise traditional and mat-based moves. 

We don't take notice of many social media workout trends (12-3-30 workout aside, of course), but this one is worth paying attention to. The wall in this type of Pilates can offer integral support for strengthening and stretching the muscles - something those new to the practice or looking to improve their posture may benefit from. 

Benefits of a wall Pilates workout

1. Wall Pilates may be more accessible for some people

Wall Pilates is certainly more accessible than other popular types like reformer Pilates. Since it's beginner-friendly and you don't need any equipment, anyone can do it - regardless of their fitness level or workout environment.

"Unlike traditional Pilates, which often requires specialised equipment, wall Pilates can be practised with just a wall and minimal extras," she says. "This makes it an attractive option for people looking to practice Pilates at home or in spaces with limited equipment. The wall serves as a versatile tool, offering resistance, support, and feedback, which aids in perfecting technique and deepening the effectiveness of each exercise." 

2. It's great for injury recovery

While wall Pilates has found a new audience in recent years, it's been around for decades as a useful tool in rehabilitation settings, says Lucas. "The controlled and supportive nature of wall-based exercises makes them ideal for individuals recovering from injuries or surgeries," she says. 

It's also a lower-impact form of the workout, so it may be suitable for those looking to do Pilates every day as well. The traditional form of Pilates, while very beneficial, is likely too intense for everyday practice for many people. 

3. Wall Pilates focuses on core strength and stability

We often underestimate the importance of core exercises at home or in the gym. It's not all about getting abs - having a strong and stable core means a lower risk of back pain and pelvic floor issues. It can also help improve balance and coordination, reducing the risk of falls later in life.

"The stability provided by the wall allows practitioners to focus on controlling their movements. In turn, this improves their overall balance and coordination. This is particularly beneficial for older adults, and those recovering from injuries," says Lucas.

Additionally, this form of Pilates can help develop the mind-muscle connection for maintaining proper form, further reducing the risk of injury when doing other, more intense activities, like swimming as a workout or hiking.

4. It offers something different

Even if you've been practising Pilates for many years, there's something to be gained from this particular type of Pilates workout, says Jenny Haynes, a mind and body trainer at Third Space Canary Wharf.

"It isn't a style that I’d say would necessarily stand up on its own as a regular class, but the wall can be a fun way to add variations of classic moves. It recruits muscles in different ways and adds a playful element to some of your movements," she says. 

A wall Pilates workout to try at home

Looking to try wall Pilates at home? Try three rounds of this routine, holding each exercise for at least 30 seconds to a minute. Many of the best Pilates apps also offer various routines to follow along with as well.

Wall roll down

A wall roll down is a core movement in wall Pilates, explains Lucas, and one that focuses on the spine and core muscles. "This technique enhances spinal flexibility and activates the abdominal muscles. The feedback from the wall gives this exercise a whole new feel." 

How to do it: 

• "Standing with the back against the wall, gradually roll down vertebra by vertebra, tucking the chin and bending forward, and then slowly roll back up," she suggests.

Single leg balance

A single-leg balance is, much like the name suggests, an exercise that enhances balance and stability. It engages the core and leg muscles, says Lucas. 

How to do it: 

• "Stand with your back to the wall and lift one leg off the ground," she says. "Hold the position."

Wall squat

Wall squats strengthen and stretch the muscles around the spine, hamstrings, and calves, helping to improve core strength and posture. 

How to do it:

• "Place your feet on the floor, hip distance, and sit down into a squat position, using the wall to support your spine and head," says Haynes. "Your back should be flat and knees bent to 90 degrees."
• "Hold and feel the burn in your legs," she says. "For added variations, you could play with lifting and lowering your heels to activate your calves, and lifting the arms in the air and lowering them to add a little shoulder mobility."

A note on wall Pilates

Wall Pilates is a beneficial way to get into the practice, with plenty more sessions available to follow on the various fitness apps out there. While it's beneficial as a very low-impact exercise, it's not one that gets the heart rate up.

According to the NHS, all adults should get at least 150 minutes of moderate-intensity exercise every week to reduce the risk of serious disease. With that in mind, it's best to aim for a varied workout routine and combine wall Pilates with a low-impact cardio workout like indoor cycling, for instance.