15 Minutes Wall Pilates Exercises | Full Body Wall Pilates Workout

Wall Pilates is a Pilates exercise performed using a wall or other stable surface for support. This Pilates wall exercise can be a helpful way to build strength, increase flexibility, and improve posture. Using wall as support while doing these Pilates workouts make it a good choice for even beginners who want to have a healthy lifestyle.

Pilates wall exercises typically target the core muscles, legs, and arms and can be adjusted for different skill levels and fitness goals. Even the beginners can benefit from these wall Pilates exercises for full body.

Pilates is a popular form of exercise for individuals looking to have benefits such as improve their physical fitness and wellness.

The Pilates wall workout we are going to do today takes about 15 minutes and include the following wall Pilates exercises:

1. Wall Sits Wall Pilate Exercise
2. Wall Sits with Arm Raised wall Pilates Exercise
3. Toe Touches Wall Pilates Exercise
4. Split Squats Wall Pilates Workout
5. Hip Thrusts Pilates workout
6. High Plank and Wall Touch wall Pilates exercise

1. Wall Sits Wall Pilate Exercise

Wall sits are a simple yet effective exercise that targets your quadriceps (front of your thighs), hamstrings (back of your thighs), and glutes (buttocks). By holding a seated position against a wall, you build strength and endurance in your lower body. This exercise also helps improve your overall stability, which is essential for everyday activities like walking, running, and lifting.

Reps and Sets: 3 sets of 30 seconds

Instructions:

1. Stand with your back flat against a wall. Position your feet about hip-width apart, ensuring they are about 2 feet away from the wall.
2. Slowly slide your back down the wall until your thighs are parallel to the ground, as if you are sitting in an invisible chair.
3. Make sure your knees are directly above your ankles, forming a 90-degree angle at your knees. Your back should remain pressed firmly against the wall, and your core should be engaged.
4. Hold this seated position for 30 seconds, focusing on maintaining proper form and breathing steadily.
5. After 30 seconds, slowly slide back up the wall to return to a standing position.
6. Rest for 30 seconds before starting the next set.

2. Wall Sits with Arm Raised Pilates wall Exercise

This variation of the wall sit not only strengthens your lower body but also engages your core and upper body by incorporating an arm raise. This additional movement challenges your balance and stability while also working on shoulder and arm strength.

Reps and Sets: 3 sets of 10 seconds per arm

Instructions:

1. Begin in the same position as the standard wall sit, with your back against the wall and your feet hip-width apart.
2. Slide down the wall until your thighs are parallel to the floor.
3. Extend both arms straight out in front of you so that they are parallel to the floor.
4. Keeping your arms straight, slowly raise them above your head until your hands are reaching towards the ceiling.
5. Hold this position for 10 seconds, focusing on keeping your core tight and your back flat against the wall.
6. Lower your arms back down to the starting position (parallel to the floor).
7. This completes 1 rep. Repeat the movement 10 times to complete 1 set.
8. Rest for 30 seconds before beginning the next set.

3. Toe Touches Wall Pilates Exercise

Toe touches are a great exercise for improving flexibility and coordination, particularly in your hamstrings and lower back. The wall provides support, making it easier to stretch and reach without losing your balance.

Reps and Sets: 3 sets of 12-15 reps

Instructions:

1. Lie flat on your back with your glutes (buttocks) positioned close to the wall. Your legs should be extended upwards, resting against the wall, and perpendicular to the floor.
2. Extend your arms straight up towards your feet, with your shoulders resting on the floor.
3. Slowly lift your shoulders off the floor, reaching towards your toes. Your goal is to touch your toes, but it’s okay if you can’t reach them initially—just aim to get as close as possible.
4. Lower your shoulders back to the floor to return to the starting position.
5. Repeat this movement 12-15 times to complete 1 set. Focus on engaging your core and breathing out as you reach towards your toes.
6. Rest for 30 seconds between sets.

4. Split Squats Wall Pilates Workout

Split squats target the quadriceps, hamstrings, and glutes, helping to build strength and improve balance. The wall provides additional stability, allowing you to focus on proper form and deepening the squat for maximum benefit.

Reps and Sets: 3 sets of 12 reps per leg

Instructions:

1. Stand with one foot in front of the other, about 2 feet apart, in a split stance. Your back foot should be positioned against the wall for support.
2. Slowly lower your hips towards the ground by bending both knees. Your front thigh should be parallel to the floor, and your back knee should hover just above the ground, with your foot still supported by the wall.
3. Keep your torso upright and your core engaged throughout the movement. Your front knee should remain directly above your ankle to avoid putting too much pressure on it.
4. Push through the heel of your front foot to return to the starting position.
5. Complete 12 reps on one leg, then switch to the other leg and repeat.
6. Rest for 30 seconds between sets.

5. Hip Thrusts Pilates workout

Hip thrusts are a highly effective exercise for targeting the glutes and hamstrings. The wall provides stability, allowing you to focus on maximizing glute activation and improving hip strength.

Reps and Sets: 3 sets of 15 reps

Instructions:

1. Sit on the floor with your upper back resting against the wall. Your knees should be bent, and your feet flat on the floor, positioned about hip-width apart.
2. Place your hands at your sides for additional support.
3. Push through your heels to lift your hips upwards, squeezing your glutes at the top of the movement. Your body should form a straight line from your shoulders to your knees.
4. Slowly lower your hips back down to the floor, maintaining control throughout the movement.
5. Perform 15 reps, focusing on squeezing your glutes at the top of each thrust.
6. Rest for 30 seconds between sets.

6. High Plank and Wall Touch wall Pilates exercise

This exercise combines the traditional plank with a wall touch to challenge your core, shoulders, and arms. It’s a full-body workout that also helps improve balance and stability.

Reps and Sets: 3 sets of 10 touches per side

Instructions:

1. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Your feet should be about hip-width apart.
2. Keep your core tight and your hips stable as you prepare to move one hand off the floor.
3. Slowly lift one hand off the floor and reach forward to touch the wall in front of you. Try to keep your body as still as possible to avoid shifting your weight.
4. Return your hand to the floor, resuming the plank position.
5. Repeat the movement with the other hand. Perform 10 touches per side to complete 1 set.
6. Rest for 30 seconds between sets.

7. Wall Push-Up

Wall push-ups are a beginner-friendly exercise that targets the upper body and core. Using the wall for support reduces the impact on your joints, making it an excellent option for those new to strength training or looking for a low-impact workout.

Reps and Sets: 3 sets of 10 reps

Instructions:

1. Stand facing a wall, about an arm’s length away. Your feet should be hip-width apart.
2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
3. Bend your elbows and slowly lower your chest towards the wall. Keep your elbows close to your body and maintain a straight line from your head to your heels.
4. Push through your palms to return to the starting position. Focus on engaging your chest, shoulders, and triceps as you push.
5. Complete 10 reps, maintaining proper form throughout.
6. Rest for 30 seconds between sets.

You can watch the video for this full body wall Pilates workout here.

As with any exercise, it is always best to consult with a doctor or certified Pilates instructor before starting a new workout routine.