Spring Wall™ for Pilates | Merrithew®

• 1 year: Straps and spring clips
• 2 years: All other components

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Pilates is an ideal at-home workout for plenty of reasons. It’s a beginner-friendly, low-impact workout that doesn’t require much space. Pilates exercises tone the core and strengthen muscles in the entire body over time, making it an effective workout that can be high intensity, despite being low-impact. Beginners who are new to fitness often gravitate toward Pilates because of its accessibility and versatility. There are plenty of Pilates modifications for beginners, and lots of ways to increase the intensity of a Pilates workout as you become stronger and more experienced.

One way that Pilates studios have made the practice more challenging is by introducing reformer workouts. Pilates reformers feature a sliding carriage that offers added resistance during Pilates exercises to fully engage the core, legs, arms and back. Luckily, Pilates enthusiasts have found a way to recreate this added resistance from home.

Enter Wall Pilates: a popular workout that uses a wall to mimic the foot bar used in traditional reformer Pilates without the equipment. Wall Pilates started as a trend on social media as an accessible, effective workout option for those who would rather practice Pilates at home (without having to purchase an expensive reformer). Avid wall Pilates practitioners claim that using the wall as added resistance yields similar effects to what you’d get by attending reformer Pilates classes without the travel time or added price tag of attending class in person.

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What is wall Pilates?

Essentially, wall Pilates utilizes traditional Pilates movements and combines them with the added resistance of a wall. You’ll still see moves like Pilates 100s and bridge pose as part of a wall Pilates workout. The main difference is that foot placements may be up against the wall rather than grounded or extended.

How does a wall add more resistance to an at-home Pilates workout? By pressing against a wall while performing different Pilates positions, the wall provides the resistance that a traditional reformer foot bridge would. The result? Better strength building.

“In Pilates, the only resistance you have really is the force of gravity. Using a wall for static resistance, you can actually exert the force,” Heather A. Milton, exercise physiologist supervisor at the NYU Langone Health’s Sports Performance Center, tells TODAY.com.

“This is a type of resistance training known as isometric training,” Milton explains. “Essentially, you can choose to exert force at varying levels of your maximal effort.”

Wall Pilates benefits

“Wall Pilates is great for improving stability, balance, strength and control,” explains Callie Jardine, a Pilates instructor and founder of Sweaty Studio. “Unlike traditional Pilates, your feet are typically elevated throughout most of the workout, so you may experience increased circulation, improved digestion and sleep and reduced muscle cramps.” 

Traditional Pilates has existed since the early 20th century, but wall Pilates is still very much a new workout. Though there’s not much research on the efficacy of wall Pilates as a workout specifically, Milton says the benefits would be comparable to isometric training. According to Milton, this research indicates that a workout like wall Pilates would be ideal for strength building without adding unnecessary stress to joints.

 If you’re considering wall Pilates as part of your fitness routine, Milton says you can expect to experience certain benefits.

“There is a benefit in that you can strengthen your abdominal wall,” she says. “It is a low-moderate intensity exercise, so it will not provide the same benefits as moderate or vigorous exercise in terms of body composition improvements and cardiovascular health, however if you are not doing any exercise and decide to start wall Pilates, you will achieve a benefit of improved musculoskeletal health.” 

Another major pro of wall Pilates is that it’s budget friendly. “The wall adds resistance to workouts without the need for extra equipment,” says Jardine. So you can experience all of these benefits without having to buy anything.

Worried you’re not performing Pilates moves properly? Milton says using a wall can even help with proper Pilates form. “Doing exercises that use the wall as feedback — for example, doing a side lying leg raise as you slide your heel up the wall — is a great way to ensure you are maintaining proper alignment,” she adds.

Normally, an instructor would walk around and correct your form during an in-person Pilates workout. “When you are at home, using the wall is a good alternative method,” Milton says.

Wall Pilates before and after

When fitness creators saw how popular wall Pilates had become on social media, they decided to start month-long challenges to help inspire others to try the trending new workout. Participants began posting before-and-after photos to show the difference just one month of wall Pilates could make, which helped the trend spread even further.

Rachel’s Fit Pilates is the fitness creator responsible for one of the most well-known wall Pilates challenges, which has over four million views on YouTube.

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 Fitness influencer Renée Mowatt shared her inspiring story of how wall Pilates transformed her physique after committing to the workout for a month. She first found out about wall Pilates while scrolling through TikTok. After experiencing noticeable changes from the workout, she was inspired to create her own wall Pilates workouts so that others could also experience it.

“To start off, I did wall Pilates around 4-5 times per week to really help improve my form and fitness,” she says. After around a month of consistent 10-30 minute wall Pilates workouts, Mowatt’s flexibility, strength, and coordination improved.

 Can anyone see results from a month-long wall Pilates challenge? “When starting from nothing, yes, you can see improved strength or balance,” says Milton. “However, if you are an already active person and decide to change your workout to this, I predict you will not see much improvement in one month.”

Though Mowatt noticed changes after just a month, Milton says it could take several months to see measurable results from a low-intensity workout like wall Pilates.

“Strength gains take 4-6 weeks for the nervous system to improve the efficiency of activating muscle, and more like 12 weeks to actually see changes in the muscle size itself,” she says. “This is when you are stressing the muscles at least 60% of their max ability. With Pilates, many people may be at a lower percentage of their max effort when doing, for example, leg circles, thus not eliciting sufficient stress for the muscle to adapt to become stronger or more defined, unless doing very many repetitions.”

Wall Pilates for beginners

Wall Pilates is one of the best beginner-friendly workouts on the market. Free wall Pilates workouts are readily available online and can easily be found with just a quick Google search. Wall Pilates can be done with just a wall and enough room for your body. As long as you’re comfortable on your own floor, you don’t even need a workout mat — or any equipment for that matter. 

“It is a great alternative to in-class Pilates if you want a more cost-effective workout that you are able to do at home while also having fun,” says Mowatt.

Knowing at least some foundational Pilates movements will help you feel more comfortable practicing wall Pilates. However, prior Pilates experience isn’t required to start a wall Pilates workout routine. Another key reason wall Pilates has become such a popular choice is that it’s a workout that beginners can easily learn. Mowatt is proof of that. She had been practicing Pilates for less than a year before trying wall Pilates. “I started off with shorter 5-10 minute workouts until my form improved,” she says.

Jardine’s Wall Pilates workouts are designed for beginners. They include many verbal cues and slower movements that help newcomers learn and practice proper form as they move through the routine.

3 at-home wall Pilates exercises

Interested in trying wall Pilates at home? Jardine and Mowatt offer a few foundational movements to get your wall Pilates practice started.  An important note to wall Pilates first-timers: Listen to your body. “Take breaks and modify exercises as needed, and don’t beat yourself up if it feels difficult at first,” says Jardine. “That’s usually the case for everyone!”

Leg raises

Start lying flat on your back facing the wall with both legs extended vertically and arms stretched alongside the body. Rest both heels against the wall, then lift each leg one at a time toward your body at around a 45-degree angle. Alternate for 20 repetitions.

Get the full workout here.

Elevated hip bridge

Start by lying flat on your back facing the wall, with your feet about one foot away. Bring your feet hip-width apart and set them on the wall, so that your calves are parallel to the floor and your thighs are at a slight diagonal. Let your arms rest by your side on the mat. Then, tuck your hips under and press through your heels to slowly peel your back off the mat into a bridge position. Slowly lower back to the starting position. Repeat for 10-15 reps.

Get the full workout here.

Wall sits with calf raises

Stand with your back flat against the wall. Slowly walk your feet away from the wall as you sit down into a squat, bending your knees to a 90-degree angle. Make sure your ankles are directly below your knees. Roll through the balls of your feet to lift the heels off the mat while staying in the wall sit. Lower the heels back down. Repeat for 15 reps.

Get the full workout here.

I tried it: Wall Pilates review

Although Pilates is admittedly not my go-to workout of choice, I would say that I’m pretty well-versed in the terminology, form and movements from classes I’ve taken over the years.

I tried all three of the above exercises over the course of a few weeks, tracking my progress on how I felt each week. Though I have yet to see noticeable physical changes (true to what Milton had said), I did notice several non-scale victories over the past few weeks:

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• Improved flexibility and less back pain: Day one was a humbling experience for me. I noticed that my hamstrings felt tight during leg raises and the elevated hip bridge. Wall sits were also challenging, as if I were engaging parts of my thighs that aren’t normally activated during my typical workouts. After about a week of performing these exercises, I found that they were easier to perform, and functional movements like squatting down to pick my cat up off the floor were more comfortable. My low back pain also greatly improved from consistently doing wall Pilates.
• Increased strength: During my first week of wall Pilates, I stuck to the recommended number of reps. By week two, I felt strong enough to add more reps to each exercise slowly. The exercises were still challenging, but I felt like my body was becoming more conditioned as time passed.
• Consistency: I’ve heard that the most effective workout is the one you’ll willingly stick to. Because these exercises required no equipment and could be done whenever I had a free moment, I found myself sticking to them, sometimes even performing them in the morning and at night if I had time and felt up to it. Wall Pilates is challenging, but not so hard that it made me dread doing it, which made it not only an effective workout option for me, but one that I could easily stick to.

I’d recommend this workout for: