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Pilates

Wall Pilates for beginners

The wall is a guide: press into it to feel where you are, or lean on it for balance. Wall Pilates is mat Pilates with a wall, so its honest benefits are those of mat Pilates.

20 minBeginner9 movesA wallAbs · Back · Quads · Chest · Triceps · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Standing

  1. Wall roll-down (wall Pilates)4 slow reps
    Beginner · Abs, Back, HamstringsHarder: Roll-up (Pilates)
  2. Wall sit2 holds of 20 to 30 s
    Beginner · Quads, Glutes · 3D demoOr 8 slow slides up and down the wallEasier: Straight-leg raiseHarder: Box drop landing
  3. Wall push-up10 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoElbows bend close to the ribsHarder: Push-up
  4. Wall angel8 reps
    Beginner · Back, Shoulders · 3D demoHarder: Prone Y-T-W raises
  5. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, AbsHarder: Shoulder bridge (Pilates)
  6. Slow calf raise12 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

  1. Wall bridge (feet-on-wall bridge)8 reps
    Beginner · Glutes, Hamstrings, AbsHarder: Shoulder bridge (Pilates)
  2. Hundred (Pilates)50 to 100 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoThe wall hundred: feet resting on the wall at tabletop heightEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)

Cool-down

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

Tips

  • Move your feet further from or closer to the wall to change how hard each move is.
  • There is no such thing as wall Pilates for belly fat: fat loss happens across the whole body.
  • Bare feet or grippy socks keep your feet from sliding on the wall.

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 wall pilates for beginners 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. 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. 3 of its 9 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.