Wall Pilates for weight loss: 15 easy exercises to get back in shape

Pilates has become one of the most popular forms of physical activity these days, and for good reason. It is a low-impact, beginner-friendly workout that strengthens and tones your body and most importantly helps to shed extra kilos. It is much more than simply performing hundreds of movements on a mat. There are many workouts in this exercise, the wall Pilates exercises being one of the most prominent one. This helps you to lose weight effectively. The essence of Wall Pilates lies in its ability to combine strength training with controlled, low-impact movements. This combination is crucial for building lean muscle mass, which in turn boosts metabolism and contributes to calorie burning. Here are the most beneficial wall Pilates exercises for reducing weight.

What is wall Pilates?

Wall Pilates is a modern adaptation of traditional Pilates that incorporates the use of a wall as a key tool. This variation enhances classic Pilates exercises by providing added support and resistance, allowing for deeper muscle engagement and improved alignment, as found in a study published in the Muscle Ligaments and Tendons Journal. Essentially, the wall acts as a prop, enabling individuals to perform movements with greater precision and control. This method can help increase flexibility, build core strength, and improve balance. Plus, this form of exercise helps to lose weight effectively.

Wall Pilates exercises: How does it help to lose weight?

Wall Pilates promotes weight loss through increased calorie expenditure, physical toning, and enhanced metabolic function. The actions, which frequently include resistance against the wall, activate many muscle groups at the same time, resulting in a greater calorie burn than traditional Pilates. Furthermore, the targeted, regulated motions assist to increase lean muscle mass, which is metabolically active and helps burn calories even while resting. This increased muscle mass aids in body recomposition, as found in a study published in Frontiers.

Plus, Wall Pilates strengthens and stabilises the core, improving posture and general functional mobility, which might indirectly aid in weight reduction by promoting more active daily habits.

Wall Pilates for weight loss: 15 exercises to try

If you want to try wall Pilates for weight loss, start with these easy and effective workouts, as suggested by Pilates expert Dr Vajjala Shravani.

1. Wall roll-down

• Stand with your back against the wall, feet hip-width apart.
• Inhale, and as you exhale, slowly roll your spine down the wall, one vertebra at a time.
• Reach your hands toward your toes.
• Inhale, and as you exhale, slowly roll back up, pressing your spine against the wall.

2. Wall squats

• Stand with your back against the wall, feet shoulder-width apart, a few steps away from the wall.
• Slide down the wall until your knees are bent at a 90-degree angle.
• Hold for a few seconds, then slide back up.

3. Wall pelvic tilts

• Lie on your back with your feet flat against the wall, knees bent.
• Press your lower back into the wall, tilting your pelvis.
• Release and repeat.

4. Wall leg press

• Lie on your back with your feet flat against the wall, knees bent.
• Press your feet into the wall, lifting your hips off the floor.
• Lower your hips and repeat.

5. Wall hamstring stretch

• Lie on your back with one leg extended straight up the wall.
• Gently pull your leg closer to your body, feeling a stretch in your hamstring.
• Hold, then switch legs.

6. Wall calf stretch

• Face the wall, placing your hands on it for support.
• Extend one leg straight back, keeping your heel on the ground.
• Lean forward, feeling a stretch in your calf.
• Hold, then switch legs.

7. Wall side leg lifts

• Stand with one side of your body against the wall.
• Lift your outer leg away from the wall, keeping it straight.
• Lower and repeat.
• Repeat on the other side.

8. Wall assisted push-ups

• Face the wall, and place your hands on the wall at shoulder width.
• Lean your body towards the wall, bending your elbows.
• Push back to the starting position.

9. Wall seated spine twist

• Sit with your back against the wall, and your legs straight out in front of you.
• Twist your torso to one side, using the wall for support.
• Return to center, and repeat on the other side.

10. Wall glute bridges

• Lay on your back with your feet placed flat against the wall.
• Push through your heels to lift your hips off the floor.
• Lower your hips back down, and repeat.

11. Wall single-leg press

• Lay on your back with one foot pressed flat against the wall, with the other leg raised.
• Press the foot against the wall, raising your hips.
• Lower, and repeat. Switch legs.

12. Wall oblique twist

• Lay on your back, with your feet on the wall, and knees bent.
• Let your knees fall to one side, keeping your shoulders on the floor.
• Return to center, and repeat on the other side.

13. Wall arm circles

• Stand with your back against the wall.
• Extend your arms out to your sides, and perform small controlled circles.
• Change direction of the circles.

14. Wall balance leg extension

• Stand with one leg slightly away from the wall, with the other leg raised.
• Use the wall for balance, while extending the raised leg out straight.
• Return to starting position.

15. Wall seated leg extensions

• Sit with your back against the wall, and your legs extended out.
• Extend one leg straight out, while keeping the other foot on the ground.
• Return to starting position, and repeat with the other leg.

Note: Remember to breathe deeply throughout each exercise and focus on engaging your core muscles. Progress gradually and listen to your body. If you experience any pain, stop the exercise and consult with a healthcare professional or certified Pilates instructor.