Wall Pilates For Weight Loss Guide

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.