This Free Wall Pilates Workout Is Only 5 Moves — but It Still Packs a Punch

Updated on Nov 19, 2024 at 2:55 PM

Courtesy of Callie Jardine

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.

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.

Experts Featured in This Article:

Callie Jardine is a certified Pilates instructor and creator of Sweaty Studio.

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."

Single-Leg Knee Crunch

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.

Sit about one foot away from a wall, and lie down on your back. Place your feet flat on the wall so your legs are in a tabletop position.
Extend your left leg at a diagonal so your toes are just hovering off the wall. Extend your arms overhead and press your lower back into the floor to engage your core. This is your starting position.
Draw your left knee in toward your chest while simultaneously curling your shoulders off the floor. Then, draw your arms toward the wall so they're next to your hips.
Slowly release the crunch, returning to the starting position. That's one rep.
Do 15 reps, then repeat on the right leg.

Wall Bridge and Calf Raise

This wall Pilates workout move literally elevates the classic glute bridge, amping up the engagement of your glute muscles and core.

Sit about one foot away from a wall, and lie down on your back. Place your feet flat on the wall so your legs are in tabletop. This is your starting position.
Press your feet into the wall to engage your hamstrings and glutes, and lift your hips off the floor. (Make sure not to arch your back.) When your body forms a straight line from shoulders to knees, lift your heels off the wall to balance on your toes, and do a calf raise.
Reverse the movement, lowering your heels to the wall and then your hips to the floor to return to the starting position. That's one rep.
Do 15 reps.

Reach Backs

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.

Start in a high plank position with the balls of your feet pressing into the wall, about mat-width apart. Your shoulders should be stacked directly over your wrists, and your body should form a straight line from shoulders to heels. This is your starting position.
Lift your hips up and back into a Downward Dog, reaching your right hand back to tap your left foot, ankle, or shin (whatever is within your reach).
Then shift your hips forward and down, returning your right hand to the floor to come back to plank and return to the starting position. That's one rep.
Repeat, this time reaching your left hand toward your right ankle.
Do 10 reps on each side.

Marching Bridge

This wall Pilates workout move will challenge your core stability, Jardine says, as well as fire up your glutes and hamstrings.

Sit about one foot away from a wall, and lie down on your back. Place your feet flat on the wall so your legs are in a tabletop. Press your feet into the wall to lift your hips off the floor so your body forms a straight line from shoulders to knees. (Make sure not to arch your back.) This is your starting position.
Keeping your hips still (without allowing them to tilt or drop), lift your left foot off the floor and draw your knee in toward your chest. Maintain the same bend in your knee, only bending at the hip, and stop when your thigh is perpendicular to your torso.
Reverse the movement to return your left foot to the wall. That's one rep. Repeat with the right leg.
Do 10 reps on each leg.

Wall Sit and Calf Raise

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."

Stand with your back to the wall. Walk your feet forward about a foot, lowering into a squat with your back pressed against the wall. Aim for your knees and hips to both be bent at about 90 degrees with your feet together. Extend your arms forward at shoulder height, palms facing toward each other. This is your starting position.
Holding the squat position, raise your arms forward and overhead so they tap the wall, biceps by ears.
Lower your arms to return to the starting position, then lift your heels off the floor to do a calf raise. Lower your heels to the floor. That's one rep.
Do 15 reps.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.