At home

Wall Pilates

Use a wall for support to strengthen and stretch.

  • Lightintensity
  • ~210kcal per hour
  • Freebudget
  • Lowimpact
Find my best matchHow to start
Wall Pilates illustration

Is wall pilates right for you?

Use a wall for support to strengthen and stretch. It is a light-intensity, low impact activity that you can do at home, on your own. Expect to burn around 210 calories an hour, based on a 70 kg person.

Anyone can start. You can do it without spending anything.

Why try wall pilates

  • Builds strength. It works your muscles hard enough to make you stronger over time.
  • Improves flexibility. It takes your joints through a full range of movement.
  • Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start wall pilates

  1. Follow a 15-minute wall Pilates routine.

  2. Get the basics: wall space, mat. Borrow or hire before you buy.

  3. Keep the first few sessions short and easy, and aim for two or three a week.

  4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

WeekSessionsMinutes eachFocus
1320Learn the basics and keep every session easy.
2325Repeat last week and add a little time.
3430Add a session or make one a bit harder.
4435Your longest week. Book or plan what comes next.

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.

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Not sure wall pilates is for you?

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