Aims to strengthen deep muscles: Viral fitness trend “Wall Pilates” is under control

The trend is not new. Wall Pilates has been around for decades. “Wall Pilates is part of a system developed by German fitness instructor Joseph Pilates in the 1920s,” says Zoé Rothwell, head of the Azwell studio at Lutry VD. This includes four exercise styles, including wall ones. “Today, practices have been diluted, fragmented, and are no longer explicitly included in teacher education,” says Rothwell.

An effective and accessible application

TikTok and sports applications have adopted a concept that dates back to the beginning of Pilates: Wall Pilates includes nearly 20 exercises in its original concept. Some of these are suitable for the end of a Pilates class. The wall helps align the body correctly and end the session calmly.

The concept has some advantages. Rothwell: “Thanks to the wall, we can develop a better sense of our bodies in space.” The wall helps us better evaluate our posture and know how we are standing, whether we are leaning to the right or left, and whether we are stretching correctly.

The goal of Pilates is to train our breathing and concentration, starting from the middle of the deep abdominal muscles (also known as the “core”). Rothwell says Wall Pilates strengthens our skeletal muscles in the back, shoulder blades and pelvis. It helps us perceive and understand our posture. The expert emphasizes that this makes the exercises easier: “For example, push-ups. “They are less tiring on the wall than on the ground.”

Correct application is very important

This hype has given rise to several apps. For example, “Better Me”, which has more than three million users. Alex Attias, founder of Alex Pilates Studio in Lausanne VD, is not so convinced: “Fundamental aspects of Pilates are missing from the exercises.” However, when it comes to getting your life in shape in 28 days, which is the main promise of “Wall Pilates”, he says: “This is not a lie. You can feel a change after just ten Pilates exercises. Maybe the healthy woman in the videos was telling the truth?

Attias emphasizes that correct practice and regularity are important: “Traditional exercises may not be impressive, but they are effective in the long term and penetrate deep muscles.”

To feel the difference of the exercises in practice, I try real wall pilates directly with Alex Attias, who has been teaching it for 15 years. Her workouts are neither bloated nor fitness-focused. I lie on the floor, put my feet up against the wall, and stretch my legs, keeping my pelvis in a neutral position. Ten seconds later I’m shaking. Attias needs to remind me to breathe. It can’t be compared to the beautiful stretches on the app. My abs are burning.

It’s of little use without instructions

Viral apps and social networks offer low-impact exercises, not real Pilates. Attias summarizes: “Wall Pilates can be effective. If you want to start using an app, it is important to choose the right exercises.” You should also follow real Pilates. It is recommended that you try wall pilates with a professional first to learn the basics.

Zoé Rothwell says: “Any exercise helps combat lack of exercise. We don’t need much to stay agile; Even if we don’t do it perfectly.” He disputes that doing difficult exercises in a practice is risky for beginners: “Success depends largely on posture, age and physical performance.”

According to Rothwell, Pilates practices can be used well based on a lesson with a teacher. Both seem necessary: ​​training at home with an app and attending a guided course. The important thing is that the pelvis is in a neutral position.