Wall Pilates Workout For Beginners

One major reason people love Pilates is because it’s so accessible. Routines can be modified for every body’s individual needs, limitations, and preferences — and the workout 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. “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.

But a word of warning: don’t write off this wall Pilates workout as easy just because it doesn’t require a ton of fancy gear. After all, low-impact doesn’t mean ineffective; low-impact workouts can leave you just as sweaty and sore as high-impact ones. And the same is definitely true of this wall Pilates workout.

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.

15-Minute Wall Pilates Workout

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.”