This Wall Pilates Workout Is Only 5 Moves - but Your Whole Body Will Feel It

You don't have to commit to a fancy studio to try Pilates. In fact, you can reap many of the same benefits from the comfort of your own living room. People love that Pilates builds strength without placing too much additional stress on their joints, but oftentimes Pilates studios can be expensive or otherwise inaccessible .

The good news is, you don't need a ton of equipment to replicate an effective Pilates workout at home (even without a reformer ). In the case of this 15-minute wall Pilates workout, all you need is 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. Wall Pilates in particular is a great way to reap the benefits of reformer Pilates from 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." Before you dive in, a word of caution: don't expect this wall Pilates workout to be easy just because it doesn't require a ton of expensive gear. After all, low-impact doesn't mean ineffective; low-impact workouts can leave you feeling just as sweaty and sore as high-impact workouts.

The same goes for this wall Pilates workout. If you're feeling motivated, Jardine is here to help guide you through a quick and effective wall Pilates class. This 15-minute wall Pilates sesh is beginner-friendly and completely free.

You can stream the entire routine from Jardine's YouTube channel below, or read on 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 stretches like Cat-Cow and Thread-the-Needle. 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." — Additional reporting by Chandler Plante Is TikTok's 3-2-1 Workout Method Legit? 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. Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

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