13 Free Wall Pilates Exercise for Beginners and Seniors: Workouts, Muscles Work - Fitt & Strong

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There are some special fitness trends in 2023, of which the Wall Pilates Challenge is also one. This Free Wall Pilates Exercises blog post lists all the amazing 27 viral Wall Pilates exercises that aren’t available anywhere else.

Suppose you include these highly effective exercises in your 30-Day Wall Pilates Challenge. In that case, I am sure that it will transform your body and make you physically and mentally stronger.

In this post, the 13 best How To Do Wall Pilates Exercises have been explained step by step and if you follow it honestly along with a good diet, then these exercises will not only tone your body but will also Work For Weight Loss.

If you want this Wall Pilates exercise free workout plan/chart or printable PDF, it is available for you in the 21-Day Wall Pilates Workout or the 28 Day Wall Pilates Challenge.

Some special Wall Pilates exercises are mentioned at the end of this list which are easy for beginners and Seniors. So without any delay, quickly check all the exercises carefully and start doing them from today itself.

Table of Contents

Wall Pilates Basics

The Perfect Warm-up

Warm-up plays a very important role in Wall Pilates, exercising without it can prove to be a risky decision. Warming up before performing any Wall Pilates exercise can make your workout more effective and also prevent injury. Many researches have shown that proper warm-up before exercise can give a person the best performance.

List of 27 Wall Pilates Exercises

1. Supported Roll Down

Supported Roll Down Wall Pilates is the best hip exercise that targets your glutes muscle groups and hamstrings. This exercise promotes spinal flexibility and core strength and also improves posture while reducing stress in your back and neck.

To do Supported Roll Down Wall Pilates, stand straight towards the wall.
Then put your upper body back against the wall, from head to hips, and place both your feet together at a distance of 8-10 inches from the wall.
Place both your hands at your sides, take a deep breath, and start the movement.
As you roll down, keep your upper body loose and let your chest drop and your arms swing downwards.
While exhaling slowly, go down as far as your body’s flexibility allows.
After this slowly return to the starting position and repeat 15-20 counts.

2. Wall Angels

Wall Angle is an upper body wall pilates exercise that targets your shoulders and back to improve mobility, strength, and posture. This exercise is very easy to do and anyone can do it with the support of a wall and some modifications can also be made in it. For example, you can do it standing, sitting, and holding a stick with both hands.

This exercise is a boon for those who spend long hours sitting or lead a sedentary lifestyle. Wall angle exercises improve your alignment by triggering the forward bending effect and reducing the risk of back pain and injury.

To do wall angles rest your upper body ( head to hips) on the wall.
Keep both your feet together and away at a distance of 8-10 inches from the wall.
Now place your arms on the wall and make sure that your entire arms movement remains connected to the wall as this is the key to the best form.
Bring your elbows in line with your shoulders and keep them at an angle of 90 degrees. For example, make a “W” shape on the wall.
Take a deep breath and from this point slowly just move both your palms straight up together and prevent unwanted shoulder up.
While returning down, slowly exhale and bring both your hands down while keeping them connected to the wall.
With full focus and control, do 2 sets of 15 reps.

3. Wall Lunges

Wall Lunges is one of the most powerful unilateral exercises in the list of Wall Pilates exercises which develops both your legs equally. It works on your lower body and core muscles, which improves the stability, balance, and strength of the legs.

Additionally with this exercise, the individual’s daily activities become easy and much better such as walking or climbing stairs.

There are also several modifications available to wall lunges that may be suitable for you depending on your fitness level. But if you are a beginner then the wall lunges mentioned below will be good for you to learn the correct form and technique.

To do wall lunges in wall pilates, keep your back towards the wall and stand straight.
Now simply place one leg in the split position and touch the back foot to the wall for support.
Now take a deep breath and bend your torso forward slightly.
Now slowly go down by bending both your knees and letting as much body weight as possible come on your front leg.
After bending your knees 90 degrees, push off with your front foot to return to the starting position and lock both knees.
Remember, you don’t need to change the position of your legs for every rep, like left and right, but you should do 10-15 repetitions on one leg and then the other.

4. Wall Squats with Cactus Arms

Wall Squats with Cactus Arms is a unique exercise in which you have to hold both your arms at 90 degrees up and make a cactus-like pose. This exercise not only improves your upper body posture but also promotes overall stability and strength.

Wall Squats with Cactus Arms is an effective and low-impact exercise that is suitable for everyone. This exercise specifically involves the muscles of the upper body and lower body at the same time, such as the quadriceps, hamstrings, glutes, core, and shoulders.

In simple terms, Wall Squats with Cactus Arms is similar to Wall Angle but due to the addition of Wall Squat, it becomes a little more challenging and more beneficial than Wall Angle.

To perform wall squats with cactus arms, place your back on the wall and then walk your legs out until you are in a wall squat position.
At least you have to bend your ankles to a 90-degree angle or more and focus on keeping your core tight and back straight.
After taking the position of wall squat, you have to take the position of cactus arms.
For this simply raise both your arms and align the shoulder and elbow joints.
Make sure your elbows are at a 90-degree angle and your forearms are well connected to the wall.
Now you have to take a deep breath and slowly slide both your forearms upwards as much as possible.
While returning, you have to keep your forearms firmly against the wall, and while exhaling, slowly slide your forearms downwards at an angle of 90 degrees.
Similarly, while maintaining the wall squat position, you have to repeat 10-15 counts while moving your forearms up and down.

5. Wall Squats with Heel Raises

Wall Squats with Heel Raises is a very effective lower body exercise that combines traditional wall squats with plantar flexion (heel raises). This exercise is a combination of 2 exercises that work your core and multiple muscle groups of the lower body at the same time, such as quadriceps, hamstrings, glutes, and calves.

6. Wall Bridge

Wall bridge is a very effective wall exercise for the glutes and hence its other name is wall glute bridge. You can do this exercise only with the help of wall and body weight and it is easy and suitable for everyone.

The wall bridge exercise can help relieve your lower back pain and improve posture by working the glutes, hamstrings, and lower back muscles. But this alone does not make it so memorable, this exercise also has other benefits like hamstring activation, lower back stability, overall flexibility, and much more.

To do Wall Bridge, lie on the mat and place both your feet on the wall.
Remember, you have to lie down in such a way that your buttocks are towards the wall and your knees are at a 90-degree angle.
You have to keep both your arms at your sides and palms down towards the floor to give you better balance and support.
Now you have to take a deep breath and raise your hips above the mat by applying force with both your feet.
Remember not to move from your lower back, but to apply pressure from the hips and hold the bridge pose at the top for 20-30 seconds.
While holding, take your body weight onto your shoulders and upper back and your body should form a straight line from your shoulders to your knees.
Slowly exhale while bringing the hips down and gently bring your lower back and hips back down to the mat.
For the wall bridge exercise, you have to do 2 sets of 15-20 reps. And after moving forward in this, you can also increase your hold time.

7. Wall Scissors

The Wall Scissors exercise is a modified version of the Pilates Scissors. In which the muscles of your lower body like glutes, transverse abs, lower abs, hip adductors, and abductors work. Additionally, this exercise tones your thighs and glutes into a nice peach shape and improves your stability and balance.

Most people think that wall scissors and Pilates scissors are the same but it is not so because there is a difference in movement in these two exercises.

In wall scissors, you have to open the kick by taking support of the wall and slide your legs together on the wall, whereas the method of doing Pilates scissors is completely different.

To do the Wall Scissors exercise, simply lie down on the mat on your back.
Get your buttocks closer to the wall and straighten both your legs towards the ceiling.
For better balance and neutralization of the spine, widen both your arms to the sides.
Now inhale deeply and open your legs to the sides as per your range.
Then while returning to the starting position, exhale slowly and squeeze your legs by engaging your inner thighs.
Perform 2 sets of this exercise with 15-20 reps each.

8. Wall Plank

Wall plank is a versatile and powerful exercise for strengthening the core. These isometric exercises help in improving the overall posture and aesthetic performance of the individual by working on the core muscles such as the rectus abdominis, transverse abdominis, and internal/external obliques.

Wall Plank is accessible to people of all different fitness levels, whether they are beginners or seniors. In comparison to the common traditional plank, the angle of a degree of Wall Plank is less, due to which it can be easily performed.

To do the wall plank exercise, find an open wall and lean forward against the wall with your forearms.
It is important that your forearms are in good position and the elbows and shoulders are properly aligned.
To properly engage your core, keep your feet at a distance appropriate to your height.
For better core engagement, it is important that your spine is neither curved upward nor downward, but is in the proper natural position.
Now allow the entire weight of the body to come on the core and after breathing, hold it for 20 seconds.
2-3 sets of Wall Plank of 20 seconds is individually best and as you progress, you can increase the hold time as per your convenience.

9. Wall Leg Lifts or Leg Raises

Wall leg lifts, also known as wall leg raises, are highly effective for toning the muscles of your lower body. This exercise specifically improves the strength of your hip flexors and core muscles and also helps improve balance and stability.

Leg raises can be done in many forms but leg raises on the wall are done with the support of the wall which is best for beginners. Additionally, as you progress into this, you can try different variations such as wall leg lifts with ankle weights, and single-leg raises.

To perform wall leg lifts or leg raises, simply approach the wall and sit in a sideways position.
Now to lower your upper body, slowly come to one of your forearms and place your back on the floor.
Along with this movement, you have to swing both your legs up and place them on the wall.
Remember that your buttocks should be completely adjacent to the wall and both your hands should be at your sides.
Then lock both your knees, spread your toes upward, and remain in the same position for 5-10 minutes.

10. Wall Side Leg Lifts

Wall Side Leg Lifts exercise is similar to leg lateral raises. It specifically targets the hip muscles such as the glutes and hip abductors to improve a person’s stability and overall lower body strength. This exercise is usually added to the daily workout routine of Pilates and yoga classes because of its many benefits.

Side leg lifts can also be done while standing, or leaning against a wall or chair. The standing position works both of your legs, which greatly improves your pelvic girdle stability and benefits daily life.

Apart from this, you can also do this exercise at a progressive level with the help of ankle weights or resistance bands.

To do the Wall Side Leg Lifts exercise, sit with your back towards the wall.
Then lie down on one side and place one hand under your head and the other hand on the mat for support.
Remember that your hips should touch the wall properly so it becomes easy for you to slide one foot up the wall.
Now inhale slide one leg up and keep your knees locked.
Similarly, repeat 15-20 reps and then train the other leg and do 2 sets of this exercise.

11. Wall Teaser Exercise

The Wall Teaser is generally considered to be a modified version of Pilates first introduced by Joseph Pilates. This exercise is the hallmark of Pilates, improving your strength, flexibility, balance, and control, and also helps flatten your stomach.

Teaser exercises are world-famous for being challenging and are even recommended by fitness experts. There are many variations of this exercise like mat teaser, one leg teaser, and teaser with weights, etc. which can be done in the advanced stage or after developing good skills.

To do the wall teaser exercise perfectly, sit on the mat in a sitting position and then place both your feet on the wall.
Make sure your toes match your eye level when you’re doing the wall teaser.
Then lie the upper part of the body on the mat and keep both your hands free, keeping them in line with the shoulders.
Now inhale properly and while rolling your body, slowly move both your hands towards the feet.
Remember, while rolling up, your feet should remain connected to the wall and the entire emphasis should be on your core muscles.
You need to do 2 sets of wall teaser exercises with 15-20 reps.

12. Wall Marches

The Wall March is the latest modified version of the classic marching exercise that builds strength and conditioning by targeting your lower abdominal muscles, hip flexors, ankles, and glutes.

The wall supports vertical movement of the wall march can provide a great boost to your fitness level and can also help improve stability, strength, hip mobility, and ankle mobility.

Furthermore, wall marches are the perfect choice for those who want to increase their overall fitness levels. Because this exercise gives many options to add intensity like speed, weight, and resistance.

To do the wall marches, stand straight facing the wall.
Place both your palms on the wall in front of your shoulders and keep your elbows locked.
Keep your feet shoulder-width apart for a good stance.
To keep your upper body tight, engage your core muscles and keep your spine in a natural position.
Take a deep breath and lift one knee up and bring it near your chest and keep the knee of the other leg properly locked.
Now bring the upper leg back down and lift the knee of the other leg.
Similarly, raise the knee of the alternate leg up and down in a rhythmic manner and do total 20-30 reps with 2 sets.

13. Wall Pilates 100s

Wall Pilates 100s is a variation of the very popular classic mat Pilates The Hundred which professional Pilates instructors put every beginner through. This exercise is usually performed on a mat and to give additional dimension to this exercise, walls are used for support and resistance.

This system of physical conditioning emphasizes an individual’s body awareness, core strength, and flexibility. The 100s exercise specifically isometrically targets core muscles such as the rectus abdominis, and transverse abdominis, and some upper body muscles like shoulders, neck, and upper back.

To perform Wall Pilates 100s, lie on your back and bend your knees towards your chest.
Place your feet on the wall Keep your knees straight above your hips and make a good 90-degree angle.
Curl up your head, shoulders, and upper back and hold to engage your core muscles.
Keep both your arms connected to your body at the sides and hover your hands up just about the height of your abdomen.
Now to start, pump both your hands together vigorously up and down.
Count to 10 while breathing in through the nose and count to 10 while breathing out through the mouth.
You have to keep pumping both hands continuously at a slow pace and complete 100 counts in one set.

Wall Pilates Exercises For Beginners

🔰 Level: Beginner
⏲️ Duration: 20 Minutes
⚙️ Sets: 2 sets for each exercise
🔊 Counts: 15-20 reps for each set

Here are some beginner-friendly Wall Pilates exercises to start with:

Wall Bridge
Wall Leg Raises
Wall Side Leg Lifts
Wall Plank
Wall Squats
Wall Roll Down
Wall Angels

Wall Pilates Exercises For Seniors

🔰 Level: Seniors
⏲️ Duration: 20 Minutes
⚙️ Sets: 2 sets for each exercise
🔊 Counts: 15-20 reps for each set

Here are some low-impact wall Pilates exercises for seniors:

Wall Supported Marches
Wall Chest Opener
Wall Squats with Chair Support
Wall Calf Raises
Wall Leg Slide
Wall Seated Knee Extension
Wall Shoulder Blade Squeezes

What to do in Wall Pilates Exercise Routine

Creating a Wall Pilates exercise routine is not only about arranging the exercises in order, but also about the individual’s purpose, fitness goals, and clear purpose. Additionally, it also matters a lot what you want to achieve from your Pilates exercises such as strength, increased flexibility, or overall fitness.

For those who are new to Wall Pilates or even seniors, this sample workout routine can prove to be a solid foundation for you.

In this, you will have to focus on basic fundamental exercises and follow them step by step. Additionally, you will also need to learn good form and technique by performing more reps so that you can stay injury-free.

You should not do any exercise enthusiastically in the beginning which is challenging for you and due to its effect on the next day you may have to leave gaps in your routine or get out of your workout routine.

Remember that consistency is the key to achieving your goals with Wall Pilates. It takes time for your body to adapt and recover from exercise, so you have to exercise within limits and follow it for a long time so that you can get good results.

Conclusion

Fitt & Strong Wall covers everything about Pilates and provides well-researched information for you. This post is a part of this knowledge journey on Wall Pilates. These Wall Pilates exercise posts created by fitness experts can help you achieve optimal results.

Important Note: The Wall Pilates exercises mentioned in this post are for informational purposes only. I would especially recommend you do any exercise under the guidance of a professional as everyone’s body type and fitness abilities are different

13 Free Wall Pilates Exercise for Beginners and Seniors: Workouts, Muscles Work - Fitt & Strong - Pilates (2024)