The Benefits of Using Wall Pilates for Weight Loss

Body Weight loss

According to the World Health Federation, over 2.7 billion adults are overweight. Taking action is crucial, and using Wall Pilates for weight loss is an excellent idea.

More and more people are getting curious about Wall Pilates and its effectiveness for weight loss. It’s a low-impact exercise that relies on Pilates moves while using the wall to support yourself. The wall’s role is to be a stabilizer tool, as it will help with resistance, alignment, and balance. However, at its core, Wall Pilates is a bodyweight workout. It can help you lose weight while also boosting flexibility, posture, muscle control, and core strength.

Does Wall Pilates Work for Weight Loss?

So, does Wall Pilates work for weight loss? The short answer is yes, and according to a study called “The Effects of Online Home-Based Pilates”, it can help you lower your body weight, along with BFP and BMI.

Let’s dive deeper into answering the “Is Wall Pilates effective for weight loss?” question and, see how it offers inherent benefits, as the ones shown below:

Wall Pilates is great for working on multiple muscle groups, including the glutes, core, back muscles, arms, and legs.
It’s a great way to maintain consistency, which is crucial if you want to exercise.
You can also use wall pilates to improve your mobility and flexibility. And that’s because it can help prevent any significant injuries.
It’s beneficial for improving muscle tone without adding bulk.
In addition, it can help boost core strength and posture while pushing it to the next level.

10 Key Wall Pilates Exercises

The exercises shown below are highly reliable and very effective, especially if you stay consistent with them. They will even help you against diabetes as well!

Abs on Fire

First, you need to rest your feet against the wall, with your knees bent slightly.
Next, you must lean back a little as you engage your core and link your hands right in front of the chest area.
As you do that, twist to a side and try to touch the ground. Go back to the core and then switch to the other side. You can alternate this multiple times for the best results.

Cat-Cow Stretch

For this exercise, you should have your hands on the wall in front of you and start rounding the back.
As you do so, you must tuck your chin towards your chest and then arch it a little. Try to lift the head just a bit and bend the knees as needed.
You should try to move between these positions while controlling your spine’s position and your breathing as well.

Torso Twists With Wall Touches

You should stand and keep your feet apart at hip width. The back should be facing your wall.
Start twisting the torso from side to side without touching the wall behind you. Repeat this multiple times, as many times as you want.

Hip Opener

You start by standing on all fours, using the wall as support. As you do that, you need to be certain that your hips and knees maintain a 90-degree angle.
Place your hands under your elbows, and then raise the left knee to around 90 degrees.
Then, revert to the original position and do as many reps as needed.

Sumo Squat

For a sumo squat, the best thing is to stand away from the wall just a bit, and then you can start placing your hands on the wall.
Ideally, you need to stand wide, and your toes should point towards the sides.
Now, you want to start squatting. Do as many squats as you can for the best results.

Narrow Wall Push-Up

These narrow wall push-ups are easy to do since you need to have your hands just a bit lower than your shoulders.
The elbows have to be pointed downward.
You have to push towards the wall, get back up, and repeat as many times as possible.

Heel-to-Toe Rocking

In order to perform this exercise, you must stand, and your feet should face the wall.
Try to keep your hands on the wall, as it can provide youwith additional help.
Then, you need to start rocking back and forth from your heel to toe. The primary role of this exercise is to help warm up your ankles and your feet as well.

Wall Gluteal Bridge With Hip Raises

Start by lying on your back. Make sure that your legs are on the wall at a 90-degree angle. Your hips should also be slightly away from the wall. Add your hands to the sides, as this can provide great support.
Now, ensure that you’re pressing the feet and you lift the hips to create an excellent bridge position. Control your breathing and inhale.
Hold the bridge, and then start dropping/raising the heels.
Make sure that you always exhale from the mouth as you get back down from the bridge position.
You can do multiple reps, and the primary focus should always be on controlling your breath and maintaining great stability.

Seated Lateral Bends

Start by sitting on the floor. Ensure that your legs are extended and the back is against your wall.
Now, you want to bend to the right and then reach the arm overhead, all while stretching to the toes.
Go back to the original position and then switch sides. Ideally, you want to continue stretching while maintaining a smooth movement pattern.

10. Crunch and March

For this exercise, you must stay on your back, with your feet against your wall. Make sure that your hands are behind your head as well.
Now, start flexing upwards as you march with your legs. Get back to the original position and repeat as many times as you can.

How the 28-Day Lasta Wall Pilates Challenge Can Help You Stay on Track

The 28-Day Lasta Wall Pilates Challenge is a great, best-selling program that focuses on weight loss. It covers 28 days, with each day covering 3 sets of exercises. What makes the program special is that every day is dedicated to different body parts, with some days covering multiple regions of your body.

Moreover, the 28-Day Lasta Wall Pilates Challenge only requires a mat, and you stay near a wall. Additionally, the difficulty levels of exercises vary, ranging from low to high. Naturally, you want to start with lower-impact exercises and move on to something more complex.

Setting weight loss goals and reaching them is much easier with the 28-Day Lasta Wall Pilates Challenge!

Safety Tips for Wall Pilates

Check the wall beforehand to ensure that it isn’t slippery. Using a non-slip mat also helps a lot.
Start slowly, and then you can move on to more complex workouts.
Warm up before any Wall Pilates exercise. It’s also crucial to stay hydrated as much as possible.
Listen to your body and avoid doing more reps than you should.
Stay consistent: any breaks will deter your progress.

FAQ

Can a Beginner Perform Wall Pilates?

Absolutely, Wall Pilates is great for weight loss. It’s also a beginner-friendly exercise. It’s great for older adults, younger people, and even those new to fitness in general.

Does Wall Pilates Really Work for Weight Loss?

Yes, it can help increase your core strength, improve your posture, build lean muscle, and lose weight. It’s not cardio-intensive, but combining it with a healthy lifestyle and diet can do wonders.

How Many Times a Week Should You Do Wall Pilates?

If you want to see good Wall Pilates results, then exercising 3-5 times a week will do the trick. You want to maintain a high level of consistency for the best outcome.

Conclusion

Using Wall Pilates for weight loss is an excellent method if you want to shed some extra pounds. Furthermore, it promotes a healthier lifestyle and helps maintain fitness. If you were wondering, “Does wall pilates work?”, rest assured, it does; it just requires consistency and sprucing up exercises, so your body doesn’t get used to the same ones over and over. Do that, and you’ll be amazed at how Wall Pilates can help you maintain a healthy life!

Alexander Stone - Doctor of Physical Therapy, Strength and Conditioning Specialist

Doctor of Physical Therapy, Strength and Conditioning Specialist

Alex is a health sciences writer with experience in sports performance and rehabilitation settings. His areas of expertise include health and fitness, sports nutrition, and injury prevention. He is passionate about health science education and health/wellness optimization for people of all ages.

Kimberly Tytyk - Proofreader and Content Consultant / INHC&CIHC

Proofreader and Content Consultant / INHC&CIHC

Kimberly Tytyk is a Certified Integrative Nutrition Health Coach (INHC) and a Certified International Health Coach (CIHC). Following decades of personal experience transforming her personal health and achieving remission of autoimmune thyroiditis and PCOS, Kimberly completed her formal coaching training in 2021 at the Institute of Integrative Nutrition. Her passions include deep nutrition, holistic and balanced living practices, regeneration, community-building, and finding bliss — usually in a cuddle with her husband and dog.