Pilates is an ideal at-home workout for plenty of reasons. It’s a beginner-friendly, low-impact workout designed to strengthen and tone the core that doesn’t require much space or equipment. And Pilates enthusiasts found a way to level up the workout at home.
Enter: Wall Pilates. The trendy workout uses a wall to increase the intensity of each exercise. Fans of the workout claim it offers toning benefits similar to a reformer Pilates class — without the price tag of a class at a pricey boutique studio.
What is wall Pilates?
Wall Pilates is essentially performing traditional Pilates exercises — like bridge pose or Pilates 100s — with the assistance of a wall to mimic the foot bar used in reformer Pilates classes. By pressing your feet against the wall while performing different exercises, you add resistance to each move, which can help build strength.
“In Pilates, the only resistance you have really is the force of gravity. Using a wall for static resistance, you can actually exert the force,” Heather A. Milton, exercise physiologist supervisor at the NYU Langone Health’s Sports Performance Center, tells TODAY.com. “This is a type of resistance training known as isometric training. Essentially, you can choose to exert force at varying levels of your maximal effort.”
The benefits of wall Pilates
“Wall Pilates is great for improving stability, balance, strength and control,” explains Callie Jardine, a Pilates instructor and founder of Sweaty Studio. “Unlike traditional Pilates, your feet are typically elevated throughout most of the workout, so you may experience increased circulation, improved digestion and sleep and reduced muscle cramps.”
For those who want to improve their overall strength, balance and stability, wall Pilates may provide an easy way to do it in the comfort of your home. “The wall adds resistance to workouts without the need for extra equipment,” says Jardine.
Milton says that research does show that isometric training is an…
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