This Wall Pilates Workout Is Low-Impact and Perfect for Beginners

2) Leg circles

“This movement targets hip stability, abdominal control, and range of motion in the hip socket,” Basu explains.

1. Begin lying down with your feet flat on the wall, knees bent at a 90-degree angle, and arms down by your sides.
2. Inhale as you bend your right leg toward your chest, keeping your leg in line with your hip. Exhale, point your right foot, and extend it toward the ceiling.
3. Bring your right leg toward your nose, then cross your right leg slightly to the left, holding for three seconds.
4. Lower your leg toward the wall, holding for three seconds.
5. Open your leg slightly to the right, holding for three seconds.
6. Repeat steps two through five to make four more small clockwise circles. Reverse the motion and make five counterclockwise circles.
7. Bend your right leg to your chest and place your foot back on the wall, completing one repetition.
8. Continue for eight to 10 repetitions; repeat with your left leg.

3) Roll-ups

“This move advances our abdominal work and pelvic stability, and activates the muscles in the lower back and hamstrings, the muscles all up and down the spine, and our deep core,” Basu says.

1. Begin lying on the ground with your feet flat on the wall, your knees bent at a 90-degree angle, and your arms down by your side.
2. Reach your arms over the top of your head. Inhale and lift your arms to the ceiling, followed by your head.
3. Exhale and roll your shoulders up and off the mat while gazing toward your navel, keeping your chin tucked toward your chest.
4. Lower your arms and reach them forward as you roll up, keeping your waist and lower back on the mat.
5. Inhale through your nose and pulse your back by lifting your waist up and off the mat (like you’re doing a sit-up) then lowering back down.
6. Continue pulsing for eight to 10 repetitions.

4) Spine twist

Next, “the spine twist also activates the obliques to create that rotation while working on your scapular stabilizers to not let those arms and shoulder shrug up into the ears,” Basu explains.

1. Sit with the right side of your body next to the wall, knees bent toward your chest and legs together.
2. Reach your arms forward with palms touching, keeping them at shoulder height. Your right shoulder should be touching the wall.
3. Inhale and open your left arm to the side while turning your head to the left. Twist your torso to the left. Reach your hands away from each other to increase the stretch.
4. Return to the center with palms touching to complete one repetition.
5. Continue for eight to 10 repetitions; repeat on the other side.

5) Single-leg kickbacks

Lastly, work on your single-leg kickbacks, which target the back line of the body, according to Basu.

1. Begin lying down with your feet flat on the wall, knees bent at a 90-degree angle, and arms down by your sides.
2. After a deep inhale, exhale and tip your tailbone upward to lift your pelvis, waist, and ribs off the mat. Keep your shoulders flat on the mat and avoid putting weight onto your head and neck.
3. Bend your right knee into your chest. Tap your right foot down to the mat, keeping it in line with your knee and sit bone, then return it to your chest, then to the wall.
4. Roll your ribs, waist, and pelvis back down to the mat to complete one repetition.
5. Continue for eight to 10 repetitions; repeat on the other side.

7) Wall Pilates benefits

Wall Pilates is beneficial for anyone seeking a low-impact, effective workout. It’s especially great for those just starting out with Pilates workouts, too. “Using the wall allows beginners to gain extra support in case of low back or hip issues, thereby building strength in the body with low impact on the generally weaker body parts and muscles,” Johnson explains.

Like all types of Pilates, Basu explains that wall Pilates exercises help to activate the deep abdominal muscles and “stabilize and strengthen our core muscles.”