If you've ever attempted Pilates, you know it's a killer core workout. But the low-impact exercise system, which can be done on a mat or using specialized equipment, offers many other perks — and you only need a wall to reap the benefits.
Lauren George, fitness instructor, educator and founder of Lauren George Fitness, explains that your core is more than just your rectus abdominis (or abs).
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"We often think of the core as just the front of the body, but Pilates is also really great for improving strength on the backside of the body," George tells LIVESTRONG.com. Targeting these muscles can help with postural issues and, in some cases, minimize back pain, she says. And adding a wall to your Pilates workout can increase your range of motion and resistance.
"It can also be a total body workout," George says, noting that many Pilates exercises build muscular endurance in the glutes, legs, shoulders and arms with higher repetitions and lower resistance.
This can help balance out traditional weightlifting designed to increase maximal strength and muscle mass with higher resistance and fewer reps. Or, Pilates can serve as an alternative for people who don't enjoy traditional resistance training or can't lift weights for health reasons.
"Pilates is fantastic for increasing flexibility and range of motion around the joints," George says. And, because Pilates draws upon the mind-body connection, it can help develop balance, agility and coordination — important for sports and everyday movements.
But one of the biggest selling points for Pilates is that it can be done effectively with minimal equipment. It's possible to work every major muscle group using just your body weight and, for a little extra resistance, a few feet of open wall space.
How to Do This Wall Pilates Workout
Programmed by George, this full-body Pilates workout puts a twist on six foundational movements by taking them to the wall. Set aside 20 minutes to cycle through the circuit three times, resting for about a minute between rounds. Do each exercise with control, keeping your core engaged at all times. Perform the workout with your bare feet to avoid slipping.
This workout is intended to be challenging, but stop if you ever feel pain or extreme discomfort.
1. Roll-Up into Bridge
- Sit facing the wall with your knees bent. Roll down onto your back and place your feet flat on the wall about hip-width apart. Your knees should be bent about 90 degrees.
- With straight arms, lift your arms to chest level. Engage your core, tuck your chin to your chest and raise your arms as you roll up to a seated position, one vertebra at a time.
- Roll back to the ground one vertebra at a time and rest your arms on the ground by your sides.
- Draw your pubic bone toward your belly button as you press your feet into the wall and lift your hips into a full bridge position.
- Again, scoop your pubic bone toward the belly button as you lower your back and hips to the floor one vertebra at a time.
- Repeat the sequence 10 times.
2. Kneeling Side Leg Lift
- Begin in a high-kneeling position with your left side facing the wall. Lower your left side, placing your left palm on the mat directly beneath your shoulder. Extend your right leg and place your right foot flat on the floor. Externally rotate your left knee for comfort and stability.
- Reach your right arm up and over your head. Place your right palm or fingertips on the wall and push into the wall to activate the triceps and obliques.
- Point your right toes and lift your right leg to about hip height. Then, lower the right leg so the toes hover just above the ground. Repeat, keeping the leg aligned with your torso.
- Do 10 reps, then switch sides.
3. Single-Leg Bridge With Abduction
- Sit facing the wall with your knees bent. Roll down onto your back and place your feet flat on the wall about hip-width apart. Your knees should be bent about 90 degrees. Rest your arms on the ground by your sides.
- Press your left foot into the wall and extend your right knee, pointing your toes straight up toward the ceiling.
- Draw your pubic bone toward your belly button as you press your left foot into the wall and lift your hips into a full bridge position. Use your core muscles to keep your pelvis level.
- From the bridge position, move your right leg out to the side (abduct it) by drawing it away from your body’s midline. Go only as far as you can without your right hip beginning to drop.
- Move your right leg back toward your midline. Scoop your pubic bone toward your belly button as you lower your back and hips to the floor one vertebra at a time.
- Repeat for 10 reps, then switch sides.
4. Side Plank With Rotation
- Start with your back facing the wall, left palm underneath your left shoulder, feet staggered, hips lifted and your right hand reaching toward the ceiling.
- Draw your right arm down and reach under your torso to touch the wall. As you rotate your torso, allow the hips to lift slightly.
- Open back up to a side plank and extend the right arm, reaching the right fingertips toward the ceiling.
- Repeat for 10 reps, then switch sides.
5. Quadruped Leg Extension
- Face the wall and get on your hands and knees, with your wrists under your shoulders and your knees under your hips. Engage your core and maintain a flat back.
- Lift your right arm to shoulder height and press your right palm into the wall, drawing your right shoulder blade down and back. Make sure you’re far enough away from the wall so that you can straighten your elbow but also close enough so that you can press into the wall.
- Extend your left leg behind you and point your left toes. Lift your left leg to hip height or as high as possible while keeping your pelvis level. Lower your leg so your toes are just an inch or two above the ground. Repeat.
- For an added challenge, curl your right toes under to lift your right knee off the ground and perform the leg raises from a hovering position.
- Do 10 reps, then switch sides.
6. Triceps Push-Up With Side Leg Lift
- Stand with your left side facing the wall, feet together. Reach your right arm across your chest and place your palm on the wall. Make sure you’re far enough away from the wall so that you can straighten your elbow but also close enough to it so that you can press into the wall. Cross your left arm over your chest or wrap it around your midsection.
- Walk your feet away from the wall slightly so you’re leaning toward the wall. (The further your feet are from the wall, the more difficult the exercise.)
- Bend your right arm to bring your torso toward the wall, then use your triceps to push away from the wall and fully extend your elbow.
- Keeping your right knee extended and right foot flexed, lift your right leg to about knee height. Lower the leg, but do not rest the foot on the ground.
- Repeat the sequence 10 times, then switch sides.