I'm a Pilates teacher and this is the essential four-move wall workout I recommend for beginners

A woman performs a wall squat at home next to a stair case. Her back is against the wall, her knees are bent and her hands clasped in front of her. She is smiling at a laptop in front of her.

Pilates has been popular for a long time, but if you're on Instagram or TikTok you can't escape it at the moment.

One particular variety that seems ever-present on social media is wall Pilates.

This type of movement is inspired by the original wall sequence from Pilates creator Joseph Pilates, but features a wider variety of moves.

These modern exercises still follow the core principles of traditional Pilates—a focus on breath, spinal alignment, ribs and scapula stabilization, pelvic mobility and complete abdominal activation.

All you need to practice wall Pilates is a mat and a clear wall space, so it's much more accessible and affordable than in-person classes.

It might also be easier to do if you have limited mobility and struggle to get up and down from the floor.

Even a short session can challenge your core, improve your posture and strengthen your lower body.

Here I’ve created a quick four-move sequence you can try today—all you need is 20 minutes.

How to do my wall pilates sequence

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1. Bridge

Sets: 2 Reps: 8-10

• Lie on your back, feet facing the wall.
• Place both feet on the wall, knees bent at a 90° angle.
• Press your feet into the wall and lift your hips in one smooth motion.
• Roll back down slowly, one vertebra at a time.

2. Curl-up abdominal

Sets: 2-3 Reps: 15

• Lie on your back, feet facing the wall.
• Place both feet on the wall, knees bent at a 90° angle.
• Pressing your feet into the wall, extend your arms toward the wall or place them behind the neck.
• Slowly curl your upper body up to the shoulder blades, bringing your chin toward your chest and gaze toward your belly button.
• Return to the starting position with control and repeat.

3. Squat

Sets: 3 Hold: 5-30 secs

• Stand with your back against the wall, with your feet hip-width apart, and place roughly one foot away from the wall.
• Engage your core and slide down until your knees are at a 90° angle squat.
• Hold for a few seconds, then slide back up to the starting position.
• To make it harder, increase your hold time or slide down to a deeper squat. To make it easier, perform shallow squats or do shorter holds if you need to. Stop if you feel any knee pain.

4. Push-up

Sets: 3 Reps: 12-15

• Stand facing the wall a few feet away.
• Place the hands shoulder-width apart on the wall, arms extended.
• Bend the elbows to lower your chest toward the wall.
• Push back to the starting position and repeat.