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I did it! This is what a month of Wall Pilates did for me
by Anna Sandner
Hyped for good reason: why wall Pilates is getting so much attention
12.5.2025
Translation: Jessica Johnson-Ferguson
Pilates is far more than a mere fitness hype. It’s been proven to come with a whole host of benefits for your body and mind – from strong core to reduced stress levels. Find out how and why wall Pilates is an easy and effective way of getting fit and healthy, how to avoid the most common mistakes and which three simple exercises are great to get started.
Hand on heart, when was the last time you used your living room wall as a fitness buddy? Probably never, right? But did you know your wall is an excellent home gym? No need for any fancy equipment or expensive membership either. Wall Pilates is the perfect combo between Pilates exercises and the stable support provided by the wall.
What is wall Pilates and why should you try it?
Wall Pilates is basically Pilates with a built-in cheat code. The wall gives you feedback, helps you perform movements precisely and provides stability. This is particularly beneficial if you’re new to exercising or looking for a gentle but effective workout. You use the wall as support to either intensify or tone down classic Pilates exercises, which is both practical and also great from a scientific point of view: Pilates training has been proven to strengthen the deep core muscles, improve posture and even relieve back pain.
Why your back will love it
Several studies have shown that (wall) Pilates strengthens the muscles around the spine in particular. The result? Improved posture and reduced back pain. In other words, a real game changer, especially if your daily life involves a lot of sitting. In a randomised study, participants reported reduced back pain and more mobility after doing Pilates exercises. What’s more, improved flexibility of the rear thighs and spine was established in adults who’d conducted twelve weeks of Pilates training.
Wall Pilates for the mind: stress reduction and improved well-being
But it’s not just the back, but the mind that benefits, too. Focussing on your breathing and the correct execution of the exercises promote well-being and help reduce stress. Researchers found that Pilates training may improve quality of life and mental health. An improved sense of balance can also be a welcome side effect. This soon becomes noticeable in everyday life – for example when you’re climbing stairs or changing direction quickly.
Who is wall Pilates for?
Great news, wall Pilates is suitable for almost everyone. Whether you’re new to exercising, want to get back into the saddle after an injury or are looking for a form of exercise that’s easy on the joints – a wall will give you support and help you perform exercises correctly. Wall Pilates offers a gentle introduction to working out, especially if you’re elderly or struggle with balance issues. For people with chronic pain, Pilates exercises have also been associated with reduced pain as well as improved flexibility and reduced anxiety.
At a glance: the advantages of wall Pilates
Strong core: the core muscles, i.e. your abs, back and pelvic floor, are targeted and strengthened. This improves overall stability.
Improved posture: working with a wall helps you keep your spine in a neutral position, thereby preventing bad posture.
Flexibility: stretches are deepened through the resistance of the wall, resulting in more flexible muscles.
Gentle on the joints: compared to many other sports, wall Pilates is particularly gentle on the joints.
Stress relief: conscious breathing and slow, controlled movements have a relaxing effect on your mind and help release physical tension.
Suitable for everyday exercise: all you need is a wall and a non-slip mat. You can do wall Pilates practically anywhere – at home, at work or when you’re travelling.
Three exercises to get you started – and how to do them correctly
If you’re already familiar with Pilates, I can recommend the German book by Pilates expert Natalia Cichos-Terrero.
It features the basics of Pilates plus a practical part to get straight into the exercises that are easily incorporated into your everyday life. The guide is simple but beautifully designed, well explained and refreshingly down-to-earth. I particularly enjoyed the respectful writing style. It makes everyone feel welcome, no matter how fit, agile or ripped you might be.
Want to start right away? Here are three simple exercises you can try out without having any previous Pilates knowledge:
1. Wall sit
Lean your back against the wall with your feet hip-width apart and about half a metre away from the wall. Slide down until your knees are at a 90-degree angle – imagine you’re sitting on an invisible chair. Hold the position for 20 to 30 seconds. Can you feel your thighs working? Perfect!
2. Wall push-ups
Take a step back from the wall with your hands against it at shoulder height. Slowly bend your arms and bring your upper body towards the wall, then push yourself back again. Start with 10 to 20 reps and gradually increase according to your strength. Make sure your body forms a straight line and avoid making a hollow back or sticking your bum out.
3. Wall stretch
Assume a small step stance with your palms against the wall. Gently lean forward until you feel a stretch in your calves and back. Hold the position for 20 to 30 seconds.
Five common mistakes and how to avoid them
The best exercises are no good or even harmful if you’re not doing them properly. Common mistakes to avoid:
Starting off too fast: slow and correct is better than fast and sloppy. It’s the quality of your movements that counts, not the speed.
Unfocussed breathing: mindful and calm breathing is great for the muscles and mind.
Leaning on the wall: actively use the wall as fitness equipment and don’t just lean against it.
Too much of the same thing: combine different exercises to challenge all muscle groups.
Not listening to your body: if you feel pain, stop immediately and get medical help if necessary.
So, what are you waiting for? Your wall is ready to unleash its true potential. Are you?
Header image: Khosro/Shutterstock
Anna Sandner
Senior Editor
Anna.Sandner@galaxus.deScience editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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