A Human Web
Join

Pilates

Stepped wall Pilates class: standing moves, then feet on the wall

The class for our 30-day wall Pilates challenge. Week 1 uses the easiest version of every move; from week 3, move one exercise at a time to its harder step once it has felt easy for 2 sessions. The challenge's phases set each week's reps and holds; the items show the full range.

20 minBeginner15 movesA wall · A bench or boxAbs · Back · Shoulders · Quads · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Set up

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoThe move page's dose. Stand with your back to the wallHarder: Roll-up (Pilates)
  2. Wall angel6 to 8 reps
    Beginner · Back, Shoulders · 3D demoOnly as high as your arms stay on the wallEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Standing

Rest 20 to 30 s between moves

  1. Wall roll-down (wall Pilates)3 to 5 slow reps
    Beginner · Abs, Back, Hamstrings · 3D demoThe move page's dose. With osteoporosis: hands on your thighs and a small rangeHarder: Roll-up (Pilates)
  2. Wall sit2 to 3 holds of 20 to 45 s
    Beginner · Quads, Glutes · 3D demoStart high on the wall and go lower from week 3. Breathe throughoutEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
  3. Wall push-up2 sets of 8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoFeet close to the wall to start, further back to make it harderHarder: Push-up
  4. Incline push-up2 sets of 8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoFrom week 3: hands on a kitchen worktopEasier: Wall push-upHarder: Push-up
  5. Wall side leg lift (standing side kick at the wall)10 to 12 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoThe move page's dose. A hand on the wallHarder: Lateral band walk, band at the feet
  6. Standing wall-press hip abduction3 to 5 holds of 5 to 15 s each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoFrom week 3. The holds on its move page, which repeats them twice a dayEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  7. Single-leg stand2 holds of 20 to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the wall, then a lighter touch, then hands freeEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  8. Slow calf raise10 to 15 reps
    Beginner · Calves · 3D demoHands on the wallEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

On the floor, feet on the wall

Rest 20 to 30 s between moves

  1. Wall bridge (feet-on-wall bridge)8 to 10 reps; one-leg version, 5 each side
    Beginner · Glutes, Hamstrings, Abs · 3D demoThe move page's dose. One leg from week 3. With osteoporosis, lift only to hip heightEasier: Glute bridgeHarder: Shoulder bridge (Pilates)
  2. Wall hundred (wall Pilates)50 to 100 beats
    Beginner · Abs, Shoulders, Neck · 3D demoThe move page's dose. Head down in week 1, and always with osteoporosis or neck strainEasier: Chest lift (Pilates curl-up)Harder: Hundred (Pilates)
  3. Wall roll-up (wall teaser prep)3 to 5 reps
    Intermediate · Abs, Hip flexors · 3D demoThe move page's dose. Weeks 3 and 4 only; not with osteoporosis or a flare of disc painEasier: Wall roll-down (wall Pilates)Harder: Roll-up (Pilates)
  4. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoInstead of the roll-up, as in the beginner Pilates for over-50s classEasier: Bent-knee fall-outHarder: Forearm plank

Cool-down

  1. Legs up the wall (Viparita Karani)1 to 2 min
    Beginner · Hamstrings, Calves · 3D demoHarder: Plow pose (Halasana)

Tips

  • Move your feet closer to or further from the wall to change how hard each move is.
  • Bare feet or grippy socks stop your feet sliding on the wall.
  • Step up one move at a time, and only after it has felt easy for 2 sessions.
  • There's no such thing as wall Pilates for belly fat: fat comes off the whole body, not the part you work.
  • Later in pregnancy, do the floor section on your side or leave it out, and keep time flat on your back to a few minutes.
  • Stop at once if you feel pain or unwell, as the NHS advises for its Pilates classes.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the stepped wall pilates class: standing moves, then feet on the wall take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.