Wall Pilates is a great way to get moving by using only a Mat and a wall nearby. In this variation of traditional Pilates, you press up against a wall (with your feet, arms, back, or side) to practice squats, planks, etc. using the wall and your body weight to add resistance against gravity.

With slow, controlled movements, Wall Pilates can help you improve your flexibility and also increase balance and stability.

Does Wall Pilates Provide a Good Workout?

The Benefits of Wall Pilates

Easy Access

First and foremost, this workout is available to anyone who has a wall and a mat, with no need for any specialized pilates equipment. This also makes it easier for you to practice in the privacy of your home if you prefer not to go to a studio or while you are traveling and away from home.

Strength and Coordination

Many athletes love Pilates because of the impact it can have on coordination and strength. Whether you're a golfer or like to play tennis over the weekend, Wall Pilates will make you stronger, longer, and able to perform more accurate, balanced movements in your sport.

Health Benefits

One of the big reasons people start Pilates for the first time is because they need exercises that can help with a health issue such as Osteoporosis or arthritis. This exercise is known for increasing bone density. Wall Pilates is a gentle exercise that comes with a very low injury risk and a regular routine will help build bone mass.

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. This will ultimately help with better posture as you achieve spinal alignment and get stronger in your core, relieving back aches and stiffness.

Wall Pilates can also help with menstrual cramps as it lengthens and opens the lower back muscles and pelvis, which can help with pain relief. Improving circulation in the pelvic floor will also reduce inflammation.

Wall Pilates and Pilates in general can help you get a better night's sleep. A combination of the stress relief provided by this workout and deep breathing exercises will improve how much and how well you sleep.

One of the greatest benefits of Wall Pilates is that it gives you instant feedback in a different way than you get on a Mat. You may find some exercises that seem "simple" to be more challenging due to the nature of being upright. The wall is a great support for your back, hips, and shoulders.

Who is Wall Pilates Good for?

• If you are injured, pregnant, or a senior having trouble getting up and down from the floor, Wall Pilates offers a great exercise option as it eliminates moves that are harder to do in those instances.
• It is also a great choice if you cannot lay flat on your back for long periods of time, or at all.
• Wall Pilates is an excellent way to improve posture, balance, and alignment.
• This exercise is also great if you are looking to mix up your Pilates practice or routine.
• Since you can do this anywhere, you can excercise when you travel, or during your break at work.
• By using the wall as a Pilates prop together with your Mat, you can challenge your upper body strength, and mobility.

In Summary

Whether you are struggling with chronic back pain or just want to get more active and healthier, Wall Pilates is a great option to get in shape. With these low-impact, gentle moves, you will get a stronger core and be more balanced, flexible, and aligned.