Regular exercise is one of the key elements to lead a healthy lifestyle and lose weight. For many aspects of physical health, mental health, and overall well-being, exercising actually plays a great part. Moreover, it also boosts your sleep quality, mood, self-esteem, and energy levels. However, finding the right fitness routine for yourself can be quite difficult because you will most likely do a workout if you actually enjoy the exercises you are doing. 

If high-intensity classes or running are not for you and you find strength training in the gym intimidating, then you must try wall Pilates for weight loss. It might come as a surprise, but this workout actually gives serious results. Let us discuss this matter in detail, shall we?

What Is Wall Pilates?

Prior to understanding the wall Pilates workout, let’s start by understanding traditional Pilates. It involves repetitive movements designed to improve flexibility, strength, posture, and balance. Wall Pilates is a variation where you lie or stand against a wall, which adds extra challenge to some exercises through gravity and resistance. 

Doing so also makes other exercises easier, which is beneficial for beginners and helps with stability and support. The wall Pilates workout has seen a surge in popularity in recent years, largely due to TikTok. Many trainers and content creators post their workouts and challenges on the app. People also openly talk about how this workout has helped them in their weight loss journey.

Does Wall Pilates Work For Weight Loss?

Wall Pilates is nothing short of a magic pill for losing weight, but it’s worth mentioning that it’s easier said than done. However, studies have shown promising results for Pilates in increasing lean body mass by reducing fat and improving core strength in women who have led a sedentary lifestyle. 

If you are new to exercising, you may notice results quite quickly, especially if you are also improving your diet. If you are wondering, “How to do wall pilates?” then the answer is simple: you can do it however you like. You can actually make your workouts easy or difficult, so it’s essential to ensure that you’re getting your heart rate up and working out for at least 20 minutes to see the results. 

This workout is a type of strength training, which should be done regularly alongside healthy eating habits and other forms of exercise (e.g., running or walking). It can support weight loss because as you improve your muscle mass, it also helps reduce your body fat percentage. Moreover, it also increases your metabolism, which leads to your body burning more calories even when at rest. 

5 Best Wall Pilates Workout Plans

Practice your wall Pilates exercises regularly and keep on increasing the difficulty and length of your workout gradually. If possible, we highly suggest you perform them in front of a mirror or seek help from our expert instructors to make sure you maintain proper form. At Pilates Nosara, you can attend both on-site and online sessions. Here are some of the best wall pilates workout plans: 

Wall Plank

There are various types of wall plank exercises. For instance, you can do them with your feet up on the wall, in a side plank position, which helps with stability as you work your obliques. You can also face the wall and exercise in a standing plank position. The further away your feet are from the wall, the more challenging it will be for you.  

Wall Squats

In a standing position with your feet shoulder-width apart and back flat against the wall, lower yourself into a sitting position. You can then either do 10-12 reps of a squat or hold the position for 30-60 seconds.  

Wall Bridge

Lay on the mat with your feet up against the wall and your knees bent at a 90-degree angle. Squeeze your glutes and raise your hips towards the ceiling to make the bridge position. You can either do 10 to 12 reps of the movement or hold this position. 

Wall Push-Ups

As you might tell, this is similar to a regular push-up. Rather than facing the mat, you will practice this workout facing the wall with your hands on the wall and feet shoulder-width apart. You must be at an angle with your feet further away from the wall than your hands, and you can adjust your incline to make your workout easier or difficult as per your liking.  

Wall Crunches

Crunches are quite common in a workout. But, with a wall Pilates workout, you can add more stability. Lying on your back with your feet up on the wall, place your hands under your head and slowly curl your body up till your shoulders are lifted off the ground. Return to the original position and repeat. 

If you want to challenge yourself further, you can also try to do wall bicycle crunches. We strictly urge you to speak to your instructor at Pilates Nosara before starting a new workout regimen if you have any underlying health concerns or injuries, as the best wall pilates workout is indeed the one that you can do safely. 

Is Wall Pilates Effective?

There are many positive aspects of wall Pilates. For one thing, it needs much less equipment, so you can practice it anytime and anywhere. The exercises can also be modified to suit your fitness level and core strength, so talk to our instructors and get suitable workout plans. Whether you are a beginner or an advanced practitioner, Wall Pilates offers similar benefits to other forms of Pilates. 

This workout helps in building muscle, improving joint mobility and body awareness, along with assisting in any injury prevention. On top of it all, it also helps with muscle and joint problems. Similar to traditional Pilates, wall Pilates workout is also a form of resistance training and helps with building muscle tone and lean muscle mass. Moreover, these exercises support performance in other exercises and sports and can cut down your risk of injury. 

Concluding Thoughts

All in all, wall Pilates workout is a modern exercise technique that promises many benefits to people of all levels who wish to lose weight. Whether you are an athlete or a beginner, these workout plans can help you with your weight loss journey by reducing stress, improving your posture, enhancing flexibility, and strengthening your muscles.

Can you really do a Pilates workout at home? Is it effective? Can you lose weight doing online Pilates? If these thoughts are nagging at you, then this article is for you. 

In this article, we are answering these questions for you. Even though there are a lot of benefits that you can get by performing these exercises in group settings, you can also make them effective at home. The best part? You do not really need a reformer machine or much equipment. 

The aim of these exercises is to focus on breath, form, and core work, allowing you to incorporate some of those more challenging and powerful movements at home easily. All you need is a mat and Pilates Nosara’s online Pilates program, and you’re all set to go. Below are 10 effective at-home exercises inspired by classic Reformer moves. 

 

Exercises For Reformer Pilates At Home 

Rowing Back (Resistance Band)

This upper-body workout mimics the Reformer exercises. You have to follow the steps below for this Pilates workout at home.

1. With your legs extended forward, sit tall, holding a resistance band looped around your feet.
2. Pull the band handles toward you and keep your elbows near your torso
3. Release slowly and repeat for 10 to 12 reps

 

Footwork (Resistance Band Version)

This classic Reformer exercise engages your core and strengthens your legs. You can talk to our pilates teachers if you have any questions regarding this movement. 

1. Sit on the mat with your legs extended straight
2. Place a resistance band around your feet and hold the ends with your hands 
3. Press your feet forward against the resistance band as if you are pushing off a foot bar
4. Slowly return to the beginning position 
5. Repeat for 10 to 12 reps

 

Side-Lying Leg Lifts (Magic Circle Or Resistance Band)

This Pilates workout at home is ideal for strengthening your outer glutes and thighs while enhancing stability. 

1. With your legs stacked, lie on one side.
2. Loop a resistance band around your thighs or place the magic circle between them.
3. Lift your leg against the resistance band and slowly lower it
4. Perform 12 to 15 reps on each side. 

 

The Hundred (Mat-Based)

This core-strengthening exercise in both mat and online Pilates Reformer classes helps in making your body flexible and strong. For this, you have to,

1. Lie on your back with your legs raised to a table-top position
2. Extend your arms by your side and lift your shoulders, neck, and head off the mat. 
3. Pump your arms up and down while inhaling and exhaling for five counts each.
4. Continue for about 10 breaths (or 100 pumps)

 

Plank Pike (Sliders)

This mimics the Reformer pike exercise and strengthens your body. 

1. Begin in a plank position with sliders under your feet
2. Engage your body to slide your feet toward your hands
3. Lift your hips into a pike position
4. Slowly return to the plank position
5. Perform 8 to 10 reps.

 

Bridge Press (Resistance Band)

Targets hamstrings and glutes while imitating Reformer bridge work.

1. Lie on your back with your feet flat and knees bent on the floor
2. Place a resistance band around your thigh just above your knees
3. Lift your hips into a bridge position while pressing outward against the band
4. Slowly lower down and repeat this for 12 to 15 reps

 

Chest Expansion (Resistance Band)

An excellent exercise for reformer Pilates at home that you can practice to strengthen your upper body. For this, you have to:

1. Kneel on your exercise mat with a resistance band tied up behind you
2. Hold the band handles at your shoulder height in both hands 
3. Pull the band backward while expanding your chest, keeping your elbows straight
4. Slowly return to start, and continue for 8 to 10 reps. 

 

Elephant Stretch (Chair Or Table)

The Reformer routines inspire this stretch-focused exercise. For this, you need to: 

1. Stand with your hands firmly placed on a table edge or sturdy chair
2. Step back into a dog position with straight legs
3. Engage your body while shifting into a plank position
4. Return to the start and repeat for 8 to 10 reps

 

Leg Circles (Towel Or Sliders)

This exercise helps by engaging your body and improving your hip mobility. 

1. Lie on your back with your leg extended toward the ceiling
2. Use your body to draw small circles with your raised leg
3. After 10 reps, switch the directions
4. Repeat this on your other leg

 

Roll-Up (Mat-Based)

This classic mat exercise replicates spinal articulation from the Reformer. 

1. Lie flat on your back with your arms stretched overhead
2. Slowly roll up on your vertebra one at a time until you reach a seated position
3. Slowly reverse the motion to roll back down 
4. Perform 6 to 8 reps

 

Tips For Pilates Workout At Home

The Pilates teachers at Pilates Nosara offer on-site and online sessions for fitness enthusiasts. If you want to elevate your experience of working out at home, here are some tips:

• Follow An Online Pilates Program: Many platforms offer guided Pilates sessions personalized for home practice without fancy equipment. You can get this experience by reaching out to our expert instructors at Pilates Nosara. 
• Designate Your Space: Choose an area with a spacious room to stretch out fully. Use an exercise mat for stability and comfort during floor exercises. 
• Focus On Form: Proper alignment is the key in Pilates. Record yourself or use mirrors to make sure you maintain the correct posture while exercising. 
• Use Props: Sliders, resistance bands, towels, or even household items like books can substitute some of the equipment required for Pilates.

 

Concluding Thoughts!

You can perform Pilates workout at home using simple props like sliders, common household items, and resistance bands instead of expensive equipment like a Reformer machine. With the exercises we discussed above, you can improve your flexibility, build strength, and enhance your overall body awareness, all from the comfort of your home. Whether you are new to Pilates or looking for ways to deepen your practice without stepping out for in-studio sessions, then all you need to do is enroll yourself in online Pilates reformer classes at Pilates Nosara. Our professional instructors offer everything you need to step into your journey toward better fitness and health.

The outstanding benefits of Pilates reformer exercises have been the world’s new obsession for quite some time now. At the same time, you might be wondering how exactly you can start and the best choice for a beginner. Reformer Pilates uses a specialized machine to give resistance to your workout. While they might seem daunting at first, in reality, they are extremely fun to use once you get the hang of them.

At Pilates Nosara, we are firm believers that Pilates is a great option for those new to exercise or looking for a low-impact alternative to traditional exercises. It makes a great choice for those with restricted mobility or seniors. So, join us as we discuss the run-down of how you can start Pilates reformer exercises and tips on how you can make the most of your workout.  

 

10 Best Pilates Reformer Exercises For Beginners

Long Stretch Series

This helps blend strength, flexibility, and stability by engaging your core and pressing the reformer carriage out to a long plank posture. You will have to maintain a plank position with your feet on the carriage and your hands on the footbar. While bringing the carriage back to the starting position, focus on your balance. Such Pilates reformer exercises improve your coordination and control and also strengthen your upper body. 

Elephant

This is a great Pilates reformer exercises for beginners as it helps in improving the spinal joints, shoulder strength, and overall stability. With your hands on the foot bar and your feet on the carriage, start with being in a plank position. Hold the carriage out while engaging your body and lifting your hips upwards toward the ceiling. Carrying on with the plank position requires you to maintain length through the spine while pulling the carriage back in.  

Knee Stretches

This exercise helps in enhancing balance and stability by working the abdominal muscles and hip flexors. With your feet on the carriage and your hands on the foot bar, start by being in a plank position for this one, too. Maintain an engaged core while drawing both knees to your chest, then extend your legs back to the plank position. While doing these beginner Pilates reformer exercises it is important to keep your movements under control and steady.

Chest Expansion

This helps by promoting alignment and good posture by focusing on the muscles of the chest, shoulders, and upper back. Squeeze in your shoulder blades, take a deep breath, and open your arms wide to the side, all while sitting tall on the carriage. Breathe out to resort back to the starting position while keeping your upper back and shoulders engaged.

Back Rowing Series

This is yet another common Pilates reformer exercises for beginners that encourages mobility and spinal extension while targeting the muscles of the arms, shoulders, and upper back. Sit upright on the carriage and take a deep breath to center yourself while extending your arms forward. As you draw your arms back, squeeze your shoulder blades together and breathe out to get back to the starting position. Keep your spine straight and long while doing these reformer Pilates exercises for beginners. 

Footwork

For footwork, you need to place your feet hip-width apart on the carriage, then use your body to drive the carriage away with control while exerting equal pressure through your feet. After that, go back to the beginning position smoothly and make sure you are in alignment and stable the entire time. Proper alignment is built through footwork, which also strengthens the legs. Moreover, these Pilates reformer core exercises for beginners also encourage core stability. 

Leg Circles

Leg circles work the lower body and core muscles while focusing on hip stability and mobility. With your legs stretched towards the ceiling while lying on the carriage, start deliberate circles with your legs while keeping your pelvis stable. Focus on your movement’s quality, and maintain an active core and a neutral spine. Change course to ensure an even development of your body.

The Hundred

One of the classic Pilates reformer exercises for beginners is the Hundred, as it improves breath control and stability while testing endurance and strength. Begin by lying on your back with your knees bent like a tabletop and your arms extended toward your feet. As you spread your legs at a 45-degree angle and raise your shoulders and head off the carriage, take a deep breath and release it. To reach 100 pumps, breathe in and out for five counts each while powerfully pumping your arms. 

Round Back

While sitting on the Reformer, with your back toward the box, round your spine and engage your abdominals into a C-curve as you exhale. Keep your back rounded while you articulate your spine in steps onto the train. After this, go back the other way to regain your beginning position. This helps in improving your mobility and spine articulation while strengthening the core. 

Flat Back

Similar to the round-back version, the flat back pays attention to keeping the spine neutral during the whole exercise. Using your body to keep your pelvic stable as you sit tall on the box, lean back while keeping your spine long. Get back to the upright position and focus on your spinal alignment and core stability. 

 

Additional Tips For Pilates Reformer Exercises For Beginners 

Consistency: Stay consistent with a regular schedule to see progress. Sticking to practice helps in improving overall fitness levels and building muscles. Aim for at least two to three sessions per week to maintain momentum.  

Listen To Your Body: Focus on how your body responds to various exercises. If you feel pain or discomfort, consult our professionals at Pilates Nosara and have them adjust the intensity of your workout plan. Avoid pushing through pain, as this can result in injury.  

Focus On Breathing: Proper breathing is vital in Pilates as it helps in enhancing the effectiveness of each exercise. It further helps in maintaining control, so practice controlled and deep breaths to stabilize your body and improve your overall performance. 

Set Realistic Goals: Begin with attainable goals and slowly increase the challenge as you gain confidence and strength. Setting small goals can help you stay motivated and track your progress effectively.

Mix It Up: Add some advanced Pilates reformer exercises to prevent monotony and ensure a balanced workout. Blend reformer Pilates with different types of exercise, such as strength training or cardio, for a well-rounded fitness regimen. By following these tips, you will enhance your Pilates reformer exercises for beginners and get better results. 

 

Concluding Thoughts

Reformer Pilates is a great way to build flexibility and strength and keep up with overall fitness levels. By starting with beginner Pilates reformer exercises and slowly progressing to more advanced routines, you can effectively enhance your health. Sticking to a proper technique and listening to your body are key to elevating the benefits of your exercise. So, what are you waiting for? Begin with your reformer Pilates journey today and start enjoying all the amazing perks it has to offer.