Is TikTok’s wall Pilates good for you? (Credits: Getty Images)
Another day, another viral TikTok workout routine. This time, it’s wall Pilates challenges that are spreading all over your FYP. And, over on Google, searches for free 28-day wall Pilates challenges are at breakout levels. While Pilates has been trending for a few years now, becoming the most popular workout of 2023 with reservations up 92% in a year, according to ClassPass, wall Pilates is the latest style to go viral. Online, there are videos of people suggesting the workout can achieve everything from building muscle and losing weight to reducing pain.
What is the wall Pilates challenge? ‘Wall Pilates is an evolution of mat Pilates that you can do at home with the addition of a wall for extra resistance or support,’ explains Paola Di Lanzo, founder of Paola’s Body Barre. ‘It involves pressing your body against the wall for while you complete a range of Pilates exercises. ‘In the same way that you would add a ball or a Pilates ring, the wall provides variation and some added benefits to your workout from the comfort of your own home.’
@karolinaxje WALL PILATES ✨CORE WORKOUT✨ #wallpilates #homeworkout #core #pilates #fyp ♬ Endless Summer – Alan Walker & Zak Abel
Most of the online challenges relating to wall Pilates involve following a wall Pilates class every day for 28 days, though some creators have their own rules and guidelines to challenges.
What are the benefits of a 28-day wall Pilates challenge? Online, there are many superlative claims to the 28-day wall Pilates challenges. So, we spoke to experts to find out the legitimate benefits to practising.
Muscle strength and health For some people, using a wall can add extra depth or resistance. For instance, performing a glute bridge with your feet against the wall means your hips can move through more range of motion compared to performing the exercise on the floor, which can improve muscle engagement, strength and mobility. ‘Wall Pilates can offer additional stimulus for bodyweight movements, with the opportunity to change the angle of the exercise to give you the chance to adapt exercises using the principle of progressive overload,’ explains personal trainer Nancy Best, founder of Ladies Who Crunch. Progressive overload means consistently increasing the challenge on your muscles – such as adding extra weight or reps – to continue to build strength. ‘If you’ve been doing bodyweight movements in your pilates sequence for months, using the wall can help to intensify and progress the movement whilst performing the same exercise,’ adds Nancy. Wall Pilates can help build muscle and reduce pain. (Credits: Getty Images/Mint Images RF)
Good for all levels As well as being used to scale up a workout, wall Pilates can be used to scale down Pilates for those who find it too challenging. For instance, you can use it to assist you in standing exercises if you struggle to balance, or elevate movements for those who struggle with the full depth from the floor. ‘The wall offers support, as well as challenge. A wall plank, for example, reduces the tension in your wrists versus the mat version. Similarly, I often use the wall to regress press ups for beginners or members of Ladies Who Crunch who are recovering from a shoulder injury,’ says Nancy.
Reducing pain and improving posture If you struggle with your posture during Pilates (or in daily life) and find some movements painful, wall Pilates can help. Nancy says: ‘Wall Pilates offers support to improve postural alignment in compound movements like wall sits, or single leg RDLs. This helps to ensure your technique is correct and you can complete multiple repetitions with confidence that your hips, knees and spine are stacked correctly.’
Consistency 28-days is a good amount of time to stay consistent to feel and see results, says Paola. ‘Any 28-day fitness challenge is long enough to get results, provided you are consistent and compliment the workouts with other lifestyle factors such as good nutrition, adequate rest and stress management. ‘It’s worth noting that often the greatest results aren’t always visible, especially with Pilates which is designed to be a full mind and body rehabilitation exercise. I think challenges like this are amazing at building a sense of consistency and commitment to your workout routine which will undoubtedly provide you with a huge sense of accomplishment and motivation to continue to keep moving your body in the months to follow.’ While it’s important to take rest days, a gentle wall Pilates workout may be seen as low-intensity enough that it’s fine to complete every day without overloading the body. However, it’s always best to do what feels good
