There are a lot of different forms of Pilates experiment with. From mat-based sessions that require just a yoga mat to get started, to Reformer Pilates workouts that need specialist equipment so you can get stuck in.
But if you’re keen to reap the benefits Reformer Pilates can bring without having to book a class, that’s where wall Pilates steps up to the plate. As you might have already guessed, wall Pilates is the art of practicing traditional Pilates exercises, like leg lifts or a bridge, against a wall.
Doing so can help you boost your balance, increase your core strength and better your spinal alignment. Much like a Reformer machine, it can also increase the burn by spending time under tension to challenge your muscles in new ways.
If that sounds like your kinda thing, check out personal trainer Jenna Collins’ seven-minute, nine-move wall Pilates workout, which is high in benefits but low on equipment.
Watch Jenna Collins' 7-minute wall Pilates workout
This wall Pilates workout might be just 7 minutes long, but it’s a fiery session that will have your whole body working hard. Focusing on your abs and core, this workout is day 8 of Collins’ 28-day wall Pilates challenge. So if you enjoy it, you could always head back to day 1 to take on the full challenge.
To keep things easy and accessible, Collins has devised this workout into a high-intensity interval training (HIIT) style session with 30 seconds of work, followed by a 15-second rest. However, instead of seeing how many reps of each move you can do inside the 30 seconds, the idea is to focus on your form and control.
This quick, nine-move workout features many of the best Pilates exercises for your core, like crunches, side planks and knee marches. If you’re new to any of these moves, Collins performs each exercise before expecting you to do so, and gives advice on how to perfect your form and get the most from the session.
What are the benefits of wall Pilates?
According to a review published in the Bulletin of Faculty of Physical Therapy, low-impact Pilates workouts can improve quality of life while lowering pain and long-term health conditions. Researchers also noted that practicing Pilates can increase flexibility, strength, and mobility and give your balance a boost.
But studies on wall Pilates, in particular, are few and far between. That said, experts say this type of Pilates works by using the wall to dial up the resistance. So it makes your usual mat-based moves harder, like a glute bridge or hip thrust, as you’ll not hit your glutes, you’ll have to use your core muscles to maintain stability and control.
Another benefit this Pilates iteration can bring? It takes up minimal space. All you need is enough room to roll out a yoga mat and an empty wall to practice against. So it's ideal when you're tight on time, away from home or the gym, and still want to move your body and work your core.
More from Tom’s Guide
- Forget the gym — I tried this 20-minute equipment-free Pilates workout to strengthen my core and improve my posture
- Skip the gym — this wall Pilates workout will help you build strength and muscle in 10 minutes
- I did this 28-day wall Pilates plan — here are my results
