10-minute Wall Pilates for beginners
This is the best place to start if you are new to Wall Pilates. In ten minutes you work your legs, glutes, arms and core through eight supported moves, with a warm-up and cool-down built in. Press play, follow the voice, and use the easier version of any move whenever you need it.
- Length
- 10 minutes
- Level
- Beginner
- Focus
- Full body
- You need
- A wall
Turn your sound on: a voice coaches every move. Prop your phone where you can see it.
What you’ll do
11 moves, with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.
Warm-up
- Wall MarchingLift the knee without your back leaving the wall.40 s
- Wall AngelOnly as far up as your hands stay touching.40 s
Main set
- Wall SquatKnees over your toes — don’t let them fall inward.40 s
- Wall Push-UpLower your chest to the wall, not your forehead.40 s
- Wall Glute PressPress from the glute. Squeeze at the top.40 s
- Wall SitWeight in your heels. Lift your toes to check.30 s
- Standing Wall RotationTurn from your ribs. Hips stay facing forward.40 s
- Wall Knee DrivesDrive the knee to your chest, then straight back down.30 s
- Wall-Supported Reverse LungeStep straight back, not out to the side.40 s
- Wall AngelOnly as far up as your hands stay touching.40 s
Cool-down
- Wall Roll DownPeel down one bone at a time. Slower.40 s
- Wall Chest OpenerBreathe out into it. Never push into pain.50 s
Questions about this workout
How often should a beginner do this workout?
Two or three times a week is a good start, with a day off between sessions. That also counts toward the CDC’s recommendation of muscle-strengthening activity on at least two days a week.
What if a move feels too hard?
Tap “Easier” in the player and follow the easier version for that move. Every move has one, and taking it is the right call, not a failure.
Is it safe to do on my own?
For most healthy adults, yes: every move is low impact and the wall gives you support. Move within a range that feels comfortable, stop if anything hurts, and check with your doctor first if you are injured, pregnant, recovering from surgery or managing a health condition.
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