Try This 10 Minute Wall Pilates Workout Routine - Gym Geek (2024)

Wall Pilates is quickly gaining popularity as the latest workout trend becomes viral on TikTok, YouTube and other social media platforms. This unique twist on Pilates requires no additional equipment – except for your Pilates mat and any wall – making it a great choice for your at-home workouts!

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Wall Pilates can improve your flexibility, balance and core strength as part of a broader workout routine. Because it only uses low impact exercises, it’s a great workout for beginners.

Benefits of Wall Pilates

  • Stability, balance and strength – Wall Pilates can help improve your stability, balance and strength. Although the floor and wall provides support, the exercises in this workout use your own bodyweight and focus on control of your hips, glutes and standing poses.
  • Resistance – The wall acts both as an aid and as a form of resistance during Wall Pilates. Push your feet firmly against the wall both provides stability, but also adds resistance to moves like the Hip Bridge.
  • Accessible at Home – Because Wall Pilates doesn’t require any special equipment, it’s an accessible workout at home for most people. All you need is a Pilates mat and some free space next to a wall. This form of exercise offers many of the same benefits as traditional Pilates, but without the additional costs.

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10 Minute Wall Pilates Workout Routine

1. Wall Hip Bridge

Try This 10 Minute Wall Pilates Workout Routine - Gym Geek (1)

Why: The Wall Hip Bridge adds an extra challenge to the traditional bridge movement because the wall adds more resistance. It’s a great move for strengthening and toning your glutes, hamstrings and core muscles. It also engages your lower back and hip flexors, making it a good lower-body workout as well.

How to do: Lie on your back with your feet hip-width apart on the wall. Your knees should be bent at a 90-degree angle. With your arms resting by your sides, press your feet into the wall and lift your hip slightly off the ground. Squeeze your glutes, and hold for a few seconds, then lower back to the starting position.

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Read more: How to Do a Wall Bridge

2. The Bent Leg Wall Hundred

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Why: The Bent Leg Wall Hundred primarily work your abs. It’s easier to perform that The Hundred in regular Pilates, because you have the wall for support. The key difference in form is that your knees are bent in this exercise rather than pointing straight and up.

How to do: Lie on your back with your feet flat against the wall. Keep your knees bent at a 90-degree angle. Extend your arms straight out in front, by your sides but lifted off the floor. Engaging your core, lift your head and shoulders off the mat and pump your arms up and down at a fast rate. Inhale for a count of 5, and exhale for another 5.

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3. Wall Sits

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Why: Wall sits primarily work your quads, hamstrings and glutes, but they also engage your core, helping to improve your overall balance and stability. Because wall sits use the wall for support, they allow for a more controlled descent and ascent. This makes it easier for beginners to maintain proper form compared to free-bodyweight squats.

How to do: Stand with your back against a flat wall. Place your feet shoulder-width apart. Position your feet forwards until you are able to take a sitting position with your knees bent at a 90-degree angle. If you have the correct form, your knees will be directly above your ankles and will not extend beyond your toes. Hold for 20 seconds in this position, then push up by straightening your legs. Rest for 30 seconds, then repeat.

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Read more: How to Do Wall Sits

4. Wall Marching Bridges

Why: Wall Marching Bridges work your glutes, hamstrings and core muscles. Where standard Pilates marching sees you lying flat and lifting one leg at a time, Wall Marching Bridges has your feet positioned on a wall. This adds more resistance to the workout and engages your muscles in a different way.

How to do: Lie down on your back and place your feet on the wall with your knees bent at 90 degrees. Lift your hips off the ground to create the bridge pose, pressing your feet into the wall. Keeping your core engaged, lift one foot off the wall and bring your knee towards your chest, then immediately place back down to the wall.

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Watch: How to Do Marching Bridges

5. Wall Lunges

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Why: Lunges can help strengthen your quads, glutes and hamstrings. Regular lunges require high levels of balance and stability, which makes them a more difficult exercise for beginners to perform with proper form. Wall lunges use the wall to provide support, making it a great option to consider if you are new to exercise or if have a lower body injury that needs support.

How to do: Stand with one side of your body against the wall. Holding the wall for extra support, step back with your leg furthest away from the wall, then drop into the lunge position. At the bottom of the lunge, your outer leg should be fully extended, and your inner leg should be bent 90-degrees at the knee. Return to the starting position and repeat for 30 seconds on each side.

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Watch: How to Do a Wall Assisted Lunge

6. Wall Roll Down

Try This 10 Minute Wall Pilates Workout Routine - Gym Geek (5)

Why: The Wall Roll Down works your core and lower back muscles. It can also hit your glutes and hamstrings. Unlike regular roll downs, which require more balance, the Wall Roll Down benefits from your position against the wall for stability.

How to do: Stand with your back against the wall, with your feet hip-width apart. Inhale deeply. Then, exhaling slowly, start to roll down as if peeling your spine off the wall. Go down as far as you can, keeping your core engaged. Inhale at the bottom, then as you exhale, roll back up to the starting position.

Read more: How to Do a Wall Roll Down

Try This 10 Minute Wall Pilates Workout Routine - Gym Geek (2024)

FAQs

Is 10 minutes of Pilates a day enough? ›

As little as 10 minutes of Pilates a day, in conjunction with your regular practice, has been shown to be greatly beneficial to both your mind and body.

Do Wall Pilates really work? ›

Wall Pilates is great for improving stability, balance, strength and control,” explains Callie Jardine, a Pilates instructor and founder of Sweaty Studio.

Is there a free Wall Pilates app? ›

Download our app today and immerse yourself in the 28-Day Wall Pilates Challenge for free. Unleash the power of wall-assisted exercises and experience a stronger, more balanced you! Download Now and Transform Your Workout Routine with Wall Pilates!

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.

Can Pilates reduce 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. The good news is, this can all be achieved through regular Prahran Pilates classes.

Can Pilates flatten your stomach? ›

Most Pilates exercises work to tighten your core muscles — the abdominal muscles, back muscles, and the muscles around your pelvis. Not only do Pilates help to flatten your stomach, but stronger core muscles enable you to do more physical activities.

Is Wall Pilates better than Pilates? ›

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.

Is Wall Pilates legit for weight loss? ›

If you find strength training in the gym intimidating, and running or high-intensity classes aren't for you, you could consider wall pilates for weight loss. It might sound surprising, but this low-impact workout (which has been going viral on TikTok recently) can actually offer serious results.

What is the difference between Pilates and wall Pilates? ›

Unlike regular Pilates which relies on body weight and gravity, Wall Pilates amps up the resistance by incorporating the power of the wall. Joseph Pilates, the genius behind the original Pilates method, came up with this revolutionary idea.

Does Netflix have Pilates workouts? ›

Total-Body Pilates (beginner level)

Learn new moving patterns while working on your core and glutes with Lauren Schramm's 10-minute Pilates workout.

Which Wall Pilates app is best? ›

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.
5 days ago

What is the best wall Pilates app out there? ›

If you're getting tired of your regular at-home workouts, it's time for you to switch things up with the best Wall Pilates program. The BetterMe app is perfect for beginners and anyone who wants to improve their overall body strength, balance, and flexibility.

How much does the 28 day wall Pilates challenge cost? ›

We chose the "Better Me Wall Pilates Challenge," which promises a customized plan for about $15. Brown just has to fill out a quick questionnaire with Hayes standing by, and then her 28-day Pilates roadmap is delivered. She downloads the app, and we're off!

Is 20 minutes of Pilates a day enough? ›

For most individuals, sticking to 20 minutes for a Pilates session is enough. So, 20 minutes / 3 times a week is a good schedule to begin with. You may find that as you get more comfortable with the routines and you begin to get stronger and more flexibile that you will want to increase this to 30 minutes or more.

Is 10 minutes of Pilates 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.

How many minutes of Pilates should you do a day? ›

How long the session is depends on your starting point. “If it's your first time trying Pilates, I would encourage you to aim for at least 20 minutes and slowly increase as you become more familiar and comfortable with the structure of classes,” says Bianca Melas, a Pilates instructor with AloMoves based in Sydney.

What does 10 minutes of Pilates do? ›

10 minutes of Pilates daily can be super effective

In fact, our 10 minute Pilates workouts will do your body more good than a lot of gym classes can in a full hour. Our clients see physical changes as muscles lengthen, tone and strengthen; and feel they have more energy to face their day.

How many minutes a day should I do Pilates to see results? ›

Each session should last between 30 minutes, allowing enough time for a full body workout that targets all major muscle groups. As you progress through your Pilates program, you may find that you need to increase the frequency and intensity of your workouts to continue challenging your muscles and seeing results.

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