Pilates never really goes out of style, but right now it's enjoying a huge surge in popularity. One of the reasons people love Pilates is because it's so accessible. Routines can be modified for every body's individual needs, limitations, and preferences — and it doesn't require a ton of equipment either. Case in point: this wall Pilates workout can be completed with just a yoga mat and a wall. It doesn't get lower-maintenance than that.
But don't write off a wall Pilates workout as easy just because it doesn't require a ton of fancy gear. "Wall Pilates is a great full-body, low-impact workout that is safe for all fitness levels and will help with stability, balance, strength, and control," says Callie Jardine, certified Pilates instructor and creator of Sweaty Studio. (It's also gained traction as one of TikTok's newest obsessions.)
In fact, wall Pilates is one of many ways to mimic reformer Pilates at home. "The wall is meant to mimic a foot bar of the reformer machine and will spice up your mat Pilates routine," Jardine explains. "Because your feet are typically elevated during this workout, you may experience increased circulation, improved digestion/sleep, and reduce muscle cramps, which is a vibe!" Not to mention, you'll get all the benefits of a Pilates practice, in general.
Now sure how, exactly, to do a wall Pilates workout? That's where Jardine comes in, with this 15-minute beginner-friendly and free wall Pilates workout. You can stream the entire follow-along routine from her YouTube channel below, or keep scrolling for a breakdown of every single move.
Equipment needed: a yoga or Pilates mat and wall
How it works: Warm up with some Cat-Cow and Thread-the-Needle stretch. Progress through the five wall Pilates exercises ahead, doing the designated number of reps for each move. Once you've completed all five exercises, repeat the circuit one or two more times. "Modify as needed and make sure to listen to your body!" Jardine encourages. "If you need to take a break, that's totally fine! Just hop right back in."
This wall Pilates workout ab move isn't just a crunch. By focusing on one leg at a time and pressing the other foot into the wall, you're building core stability that keeps your spine protected even when your limbs are moving.
This wall Pilates workout move literally elevates the classic glute bridge, amping up the engagement of your glute muscles and core.
You've probably done this wall Pilates workout move before without the wall. The wall can actually help make this move easier by giving you something to press against with your feet and can also give you some tactile feedback that makes it easier to engage your core.
This wall Pilates workout move will challenge your core stability, Jardine says, as well as fire up your glutes and hamstrings.
Spice up a basic wall sit with a calf raise (which will work your calves as well as your balance) and a shoulder raise to engage your arm muscles. "Make sure your ankles are directly below your knees," Jardine says of this wall Pilates workout move, and think about "rolling through the balls of your feet to lift your heels off the mat."