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

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