Top 5 Pilates Exercises You Can Easily Do At Home Utilizing Any Wall

When working out at home, it often requires some creativity. If you don’t have a barre, you can use the back of a chair. No light dumbbells? Soup cans will suffice.

As Pilates becomes more popular, many of us who don’t have the traditional Pilates equipment like a reformer or Cadillac at home (which is most of us) may seek alternative ways to enhance our mat workouts. This is where the wall comes into play. Even the walls of any room can serve as a valuable tool in your Pilates routine.

New York-based Pilates instructor Jennifer Kreichman shares five effective exercises that you can easily do at home using just a wall. These exercises are rooted in classical Pilates principles, focusing on strengthening the core and improving overall body coordination.

1. The hundred

The hundred is a staple in Pilates workouts. For beginners, using the support of a wall can be a good starting point. Here are three variations of the exercise to try.

Feet on the ground modification

Step 1: Lie on your back with your knees bent and feet flat on the floor, toes touching the wall for alignment.

Step 2: Lift your neck and shoulders off the mat, arms at a 45-degree angle, and pump your arms as you breathe in and out for a total of 100 counts.

Level up: Legs at table top modification

Elevate your legs into a tabletop position against the wall, engaging your core further.

Level up: Legs extended at a 45-degree angle

Extend your legs at a 45-degree angle against the wall to intensify the exercise.

2. Shoulder bridge

Step 1: Lie on your back with knees bent, feet on the floor, and toes touching the wall.

Step 2: Lift your hips up for four counts, hold, then lower down, engaging your glutes and abdominals.

Level up: feet on the wall

Perform the shoulder bridge with feet flat against the wall, emphasizing core and glute engagement.

3. Arms overhead

A great exercise for upper body strength and mobility, especially beneficial for those with desk-bound jobs.

Step 1: Stand with feet a foot away from the wall, lean against it, and lift your arms overhead against the wall.

Step 2: Push your arms upward while maintaining contact with the wall, repeating the motion.

4. Wall squats

Step 1: Stand facing the wall with feet a foot away, slide down into a squat with arms extended parallel to the floor.

Step 2: Perform rhythmic squats while engaging various muscle groups.

5. Wall stretch

Step 1: Stand with feet extended away from the wall, gently fold forward against it.

Step 2: Make circular arm movements and repeat several times for a relaxing stretch.