Beginner Wall Pilates | 20 min at-home Workout

Move with this beginner Wall Pilates workout perfect when you're short on time but still want an effective at-home Pilates workout.
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- No Equipment Pilates Leg Workout -
CLASS STYLE: POWER Pilates Workout
CLASS LEVEL: Beginner Pilates Class
CLASS LENGTH: 2o Minute Mat Pilates Workout
EQUIPMENT NEEDED: Wall Workout
DISCLAIMER: Please consult with a medical provider before beginning any exercise program or class. Stop immediately if you experience pain, dizziness or other symptoms. No information in this video is to be taken as medical or health advice. By using this video, you agree to release Beth Sandlin and Trifecta Pilates from all liability pertaining to any injuries, loss, or issues you may suffer as a result of this workout video.

[@trifectapilates]

I hope you enjoy this session! (my favorite exercise was the split stager pelvic lift) If you like this session, give the video a thumbs up and leave a comment. This helps me know what classes are your favorites so I can create new classes in the future.

[@sjones564]

Is wall pilates ok for spondylolisthesis or can it aggravate spondylolisthesis?

[@user-sm6qu2yh4w]

I will watch this later. Thank you gracias. Is the grass greener on the other side

[@melodyjennings7782]

My first Pilates session ever. Thank you!

[@lorigee1]

I like how this exercise starts 40 seconds into the video. Others are just blah blah blah and they won’t begin!

[@trifectapilates]

So glad. (I'm trying to get better at the blah, blah, blah! 😉)

[@lorigee1]

@@trifectapilates oh and the workout is great too lol. I’m sorry….some of these videos’ intros (for other channels) are so long that you just get fed up and move onto the next before they are done. I like how you just get into it. Lol

[@rebeccawspanogle4275]

I agree!!!!!!!

[@meep2605]

Yeeeessssssss!!!!!!!!!!!! ADHD happyyyyyy!!!!!!!!

[@victorious4405]

Agree

[@tracyrothwell]

This is my first go at pilates and I found this so easy to follow! No unnecessary 10 min chat beforehand and great explanation throughout. Will use this everyday!

[@trifectapilates]

Glad it was helpful!

[@suzannerussomanno3637]

This is great. I'm working out after a 3 year break. I'm a cancer survivor and fatigue sucked. Need to get back in shape and energy. Thanks so much!

[@trifectapilates]

So glad you have the energy to workout again.

[@KimSheward]

I have been teaching pilates for 30 years and I have to say your practice is excellent. Love it, creative and difficult but simple and clear. Really well done

[@trifectapilates]

Thank you so much for sharing that you enjoy the classes!

[@lisaangb8193]

Thank you so much. I am new to Pilates & it was nice to listen to such a clear voice , no 'fluff' & no distracting music 😊❤

[@trifectapilates]

Welcome to Pilates! I am so glad that you enjoyed the session. Since you liked this one, you may also enjoy this wall Pilates class kzbin.info/www/bejne/qHKpo6Gll7CerLcsi=7gVZuAQk9cF4rqZU

[@JaneDavies-bn1xn]

Thank you so much for making this video available to us all. Really helpful for an absolute beginner of wall pilates 😊

[@Crackheadsdaughter]

I searched for the "perfect" instructor- you're HER!! Thanks!

[@trifectapilates]

Thank you! That is so sweet. I hope that you continue to enjoy the classes.

[@sandracollins177]

Hi Trifecta! I'm a new followers, I have tried a wall pilates challenge before and I really like it! Going through a menopause and trying to get myself fits. Being fatigue at all times didn't encourage me to do anything for a while! Seeing my body changing did effect me negatively but I decided to credit myself and be positive and get back to exercise a wall pilates once again home! I had back pains related to wrong exercise but the physio therapy told me which exercise to avoid! Thank you for your wall pilates videos they're suitable for me! ❤👍

[@Racheal-jd5ci]

Loved this workout!! I hope you can give us more wall based pilates videos. So good!!

[@trifectapilates]

More to come! Have you tried any of the chair workouts? Many times they have a similar feel because of the stability of the chair.

[@jessica-fo5gn]

Thank you so much, I'm glad this popped up in my feed tonight. My back has had a rough few weeks and it was letting me know. I haven't done pilates for awhile and this is a fresh take that doesn't require me to pull out any equipment

[@trifectapilates]

Glad it helped!

[@YogiBethC]

This was more intense in the lower body than I had expected!

[@trifectapilates]

The wall does add a lot of engagement to the exercises!

[@beverlyperry663]

I was just literally going through your videos to find beginner workouts as you posted this one. Thank you!

[@trifectapilates]

What perfect timing!

[@jusd6676]

Whew! Beginner here and felt every muscle engaging, thank you!

[@trifectapilates]

Awesome!

[@eloisehughes2340]

Love this. Have done 5 days in a row and can already feel a change.

[@trifectapilates]

So glad you enjoy the class.

[@felion548]

I am in love with wall Pilates This was a great starter class Thanks Beth

[@trifectapilates]

I've found both wall and chair workouts are wonderful! Have you tried some of the chair classes available too?

[@kstone6044]

I love this workout! It’s not too hard not easy. Just enough for a beginner. Can’t do knees at the end, but that’s ok!

[@bkelly5959]

I am new to this and I appreciate this video so much. It went so fast! I can see myself committing three days a week to start off my healthy and fit body journey.

[@trifectapilates]

Wonderful. I'm so glad that you enjoyed the session! Looking forward to reading what other classes you like.

[@andreaskalleberg4361]

Really enjoyed this session! I look forward to the next lesson.

[@trifectapilates]

Glad you enjoyed it!

[@NicholeMcFadden-xx7sr]

Thank you for your channel. I LOVE your workouts and I can do them anywhere. Thank you, thank you!!

[@trifectapilates]

You're so welcome!

[@silver_threads]

This was my very first wall pilates workout...a nice way to change things up, while working out at home. Thanks!

[@trifectapilates]

You're so welcome! It is a nice way to add variety to our home practice.

[@tinacisn7956]

Love this workout feeling the burn. Great video

[@trifectapilates]

Glad you liked it!!

[@davinamather2722]

fantastic first work out after time away thank you so much❤

[@trifectapilates]

Welcome back to the mat!

[@veedreen]

Oh I know it is. Valuable. Know men and women that have done both. Just notice lots of women involved. I'd think men would because it so helpful. My chiropractor says I should try pilates. I have neck and lower back issues along with I have separated both shoulders.

[@randysteiner6382]

I really enjoyed this workout. It was my first time with pilates and I will aim to do this workout every other day. THanks.

[@trifectapilates]

You're so welcome!

[@arlenehunt9187]

What a great session ! I'm relatively new to wall pliates and really enjoyed this session. Thank you

[@trifectapilates]

I'm so glad that you enjoyed the session! And welcome!

[@user-if3he8ys6z]

I enjoyed the combination of strengenthing exercises and stretches. I can easily fit this into my daily routine. Thanks!

[@trifectapilates]

I'm delighted to hear that you enjoyed this class. Thanks for leaving a comment!

[@LakeGirl334]

I just found this online, I’m excited to try tomorrow! Thank you!

[@trifectapilates]

I hope that you enjoyed the session. (And on a side note, my family and I just saw a brand called Lake Girl. They have super cute clothing)

[@alib5046]

I recently started Pilates at the advice of my physical med doc. I've tried intermediate videos (yours and others) but I keep coming back to this one. It's well-balanced and I feel like it's more challenging than some intermediate videos. I pause this video and increase the reps to increase the challenge. Thank you!

[@trifectapilates]

So glad that you've found ways to customize the experience!

[@salimaharris9815]

Thank you for making a video that is easy to follow and not intimidating to newbies like myself. I can stick to and build upon your videos as I continue my health journey.

[@trifectapilates]

You're welcome. I'm so glad that you enjoyed the class!

[@maritzasander8827]

My first time doing wall Pilates and I absolutely loved the workout! Thank you so much!!! 🥰

[@trifectapilates]

You're so welcome!

[@dotmunson9376]

First time doing palates. This felt great. Thank you!

[@trifectapilates]

You're welcome. I hope that you find other classes that you enjoy and feel good.

[@bay5854]

Today was the first time since doing this daily for 2 weeks I was able to do it twice in a row. Thank you so much for putting this up for all of us at home trying to stay healthy!

[@trifectapilates]

So glad you're noticing progress! If you enjoy wall classes, make sure to check out the other Wall Pilates Workouts available here or within the Membership & App.

[@bay5854]

@@trifectapilates I absolutely will, I didn't see there was an app! Thank you again this has been so absolutely helpful!

[@peggygarcia932]

Thank you so much for making this video available. I have not exercised for a long time and found this helpful as I'm starting. I hope you have more wall pilates available the future . You r great.

[@trifectapilates]

Glad it was helpful! There is a new 30 minute wall Pilates class that you may like too.

[@lori8leo]

I LOVED this! The wall really made it so challenging…Thank you!

[@trifectapilates]

You're so welcome!

[@harshadabharekar6632]

I loved this sooo muchhh💜💜

[@trifectapilates]

Wonderful!

[@dinoranorterubio7153]

Wonderful workout!!😊

[@trifectapilates]

Glad you liked it!!

[@caseyt4140]

Thanks! This is great! Anyway to do the last exercises w/o kneeling? Just had knee replacement surgery 7mo ago😮😊

[@lynnjames6528]

Brilliant instructions, the right pace for me. I love it.

[@trifectapilates]

Wonderful!

[@migenarexhaj7388]

Love your workouts

[@trifectapilates]

I'm so glad!

[@margienegri1210]

For some reason I thought that was going to be so easy, but i was really wrong. Thank you for that quick intro to wall pilates.

[@trifectapilates]

You're welcome. A lot of times beginner classes can still be challenging!

[@leorabe18]

It's great!! Perfect. Thank you so much

[@trifectapilates]

Glad you like it!

[@AnxMa]

Hi, I'm a MoCap performer and I gotta say you have some really useful and well rounded exercises on your channel. Straightforward, not too complex and doable. Being in shape for an audition is a chore for me - I hate it - but those quick workouts at home are pretty cool. Especially since motion capture sessions are getting more and more demanding. PS. You almost saw me in the new Resident Evil 4 game as Leon :)

[@trifectapilates]

So glad you enjoy the sessions!

[@teriannbaker-truitt2506]

recovering from left hip replacement and this was an easy transition from PT.......very well put together for a beginner

[@trifectapilates]

So glad that you enjoyed the session!

[@pamelablankenberg3755]

Thank you I enjoy it, thank you for your time be blessed

[@trifectapilates]

You are so welcome

[@sonyalewis6163]

I really enjoyed that will doing this already 3days a week..... Thank you for helping with my Lifestyle Journey.❤❤❤❤

[@trifectapilates]

You are so welcome

[@luciacurtis2381]

Thanks for doings this its really helpful

[@trifectapilates]

Happy it's helpful.

[@christabeldy1267]

Thank you so much this helped with my cramps❤

[@trifectapilates]

Glad it helped!

[@anitakerekes7086]

Thank you very much!

[@trifectapilates]

You are welcome!

[@shrek4eva]

love your videos beth thanks!

[@trifectapilates]

You're welcome.

[@judecrowley7886]

Thank you , love this I'm still a bit uncoordinated at the moment😂 but after day 2 i feeel great❤

[@trifectapilates]

Wonderful!

[@Itsjustmenaenae]

I have had a tkr, so I had to modify the last part, in the knees, to a standing position, but this is exactly what I need! Thank you so much!! ❤

[@trifectapilates]

Glad it helped, and so glad that you made adjustments.

[@kattiaesixx]

Thank you ❤

[@trifectapilates]

You're welcome 😊

[@MC-qq8ck]

Would love to see something similar for post hip replacement. A lot of these break the 90 degree and midline protocols that need to be followed for a few months post surgery. But, am doing what I can on the wall and on a firm mattress. (The floor is out of reach at present!) Love how functional these are! Thank you!

[@trifectapilates]

You're welcome!

[@MsSandraFrancisco]

Thank You!

[@trifectapilates]

You're welcome!

[@martinpritchard3539]

Hello I’m new to palates and you exercises are easy to follow It’s night here so I will start tomorrow morning

[@trifectapilates]

I hope that you enjoyed the session!

[@user-yd7nk2bu7o]

Thank you . I just need somewhere to start 🙏🏿

[@trifectapilates]

You are so welcome

[@TheMinksInk]

Thanks!

[@trifectapilates]

You're welcome, and thank you!

[@mulanmulan6884]

❤ this thanks ❤

[@trifectapilates]

Wonderful!

[@amycampos8568]

Thank you.

[@trifectapilates]

You're welcome!

[@ghotiLeila]

Thank you so, so much. I love the simplicity of your exercises & the direct ‘let’s just get down to it’ approach. I just tried it for the first time and in spite of a chronic pain condition (for which I have been prescribed Pilates & yoga exercises) I feel great! I was doing well with my prescribed exercises until I was injured in a minor accident & then slipped off the training routine, which led to an increase in pain & decrease in energy & mood, but now I feel re-motivated! The only thing I would ask for is more specific information about what to do with my glutes & abs through each exercise. Am I always rolling up & down into a wall bridge, using my glues, pelvic floor & abs, or am I using my pelvic floor, legs & glutes to do the lifting?

[@trifectapilates]

So glad you enjoyed the class! For teaching to muscles, its the exercise and body position that will make the muscles work, not necessarily gripping in those areas. I'll make sure to address this more fully in the upcoming live on Tuesday because it's such a common question.

[@ginacardarella]

Thank you

[@trifectapilates]

You're welcome

[@kathybrooks6202]

Excellent

[@trifectapilates]

So glad you enjoyed the session

[@kimhuffman9919]

Am just viewing videos today, trying to see what's best for overweight beginner. I like this video. Due to fussed big toes, I don’t know how far up I can go but some movement is better than nothing.

[@trifectapilates]

Always do what feels right, even if it's a small range of motion or a different exercise.

[@raimkes]

Thank you, I hope it works for me🤞

[@trifectapilates]

You're welcome!

[@veronicaburrell558]

Niiiiiice I do this I love it

[@trifectapilates]

Wonderful!

[@alb8406]

Just watching this my calves are screaming!

[@pcolgan1368]

I would like a few extra beats to transition from one exercise to the next. I'm missing a few of the moves each time. 😊

[@rosemarywebster]

Have you a exersise that is easy on knee replacements , I find it difficult and hard to be on the knees

[@DonnaSuttie]

I could feel the burn in the back of my legs so quickly 😊

[@trifectapilates]

That's great.

[@leorabe18]

I've been doing this for a week. Enjoy it very much!! Do you recommend to continue with this one or go on to a different one?

[@trifectapilates]

It's always nice to have workouts that you can come back to as your favorites, but I do recommend mixing it up as well.

[@wendyherrmann8219]

Stretching across sideline almost strains the back of the knee… need more work on strengthening and stretching that area. Did a little shaking that was good. Love this use of the wall. Especially for the push ups, thanks 😊

[@trifectapilates]

Pushups are wonderful to include during a workout.

[@user-dr9mc5hj6s]

I just started watching your video, I wish you were a little slower on switching from pose to pose. It like I’m verily going from standing to laying down, and by the time I get to the floor, you’re already halfway through your exercise. But I do enjoy watching your video. I’m trying it for now.

[@trifectapilates]

Thank you so much for trying out my video and for your honest feedback! I understand how the transition from one exercise to another can sometimes feel a bit quick, especially when you're just starting out. Repeating classes can definitely help with this. As you become more familiar with the routine, you'll find it easier to keep pace with the transitions. I'm really glad to hear you're enjoying the videos.

[@patriceseheult5244]

Wow that is Medium to Advance workout. Not beginners. Beautiful work. I am a beginner at the moment.

[@trifectapilates]

Beginner workouts can often be quite challenging. We have a variety of beginner-level workouts that might be a better fit for you at this time. Feel free to explore and find what works best for you!

[@tanyatrottier7133]

Really enjoyed the work out! Only thing is i would like the number of repetition for each exercice because like someone mentionned by the time we follow the next move we miss a couple or more sometimes 😅. Other than that it is really nice and made me want to train again! Thank you ❤

[@trifectapilates]

Glad you enjoyed the class. You'll be surprised how much more you can flow with this workout when you come back to it. So the first time through (or at any time) if you miss a few reps is no problem.

[@Mviol2015]

@@trifectapilatesMateja. Primorac😅

[@lucadiome]

Very interesting! For whom is this discipline suitable? And what are those who try it looking for? Thank you :)

[@adriennechristy3935]

I did this on my bed against the wall, and it totally worked, and it was totally awesome ♥️

[@adriennechristy3935]

Btw my mattress is on the floor, not on a box spring or on a frame, so it's very stable ❤️

[@trifectapilates]

hi friend, it's been a long time! Your description reminds me of one of the original pieces of equipment that Joseph Pilates created, which really was out of a bed. I love how you make it work!

[@Emmy-cy5wf]

Hi I recently started following you and started doing your Pilates, but I'm been experiencing backaches. Do you know what could be the cause?

[@LandaEve]

How long usually does it take to see results just wondering?

[@user-qd4gm5bp8k]

Thanks a lot. i have mild scoliosis. it helps

[@trifectapilates]

Glad it helped!

[@maureenmckay7105]

I broke my hip 15 months ago and had large screws put in to put me back together. Laying on my hip on the thin mat to do the inner and outer thigh work is so painful, I can’t do it. What can I do?

[@samehkhanfir7189]

Thanks for the video. I have pain in my knee and the doctor advised me not to go for a walk or ride a bike or use stairs. Is this exercise suitable for me ? Or it will worsen knee pain?

[@rezaarranlue5220]

Dear coach: My wrist is broken and injured. Could you please upload some short videos and show how somebody can do full body wall pilates exercises without using injured wrists? Thanks🙏☘

[@lorigoedken8149]

Should we do this daily or vary exercises? Just beginning after years of stopped workouts. New to Pilates.

[@trifectapilates]

Great question. I don't recommend doing the same workout every day. Mix it up with others and also allow for days off or restorative classes too. The restorative classes are color coded teal here.

[@meldeakin6703]

Would this be suitable for myself, I have Fibromyalgia and a bad back which comes and goes the lower lumbar left side. Thanks in advance x

[@trifectapilates]

For personalized advice we recommend working with someone one-on-one.

[@andreakcabrera6957]

Hi! Newbie here! Never done Pilares before and I have a basic question: do you warm up before the pilates session? Do you stretch afterwards? Thank you for your time ...

[@trifectapilates]

Welcome! Classes include a warmup and stretches are included in many of the exercises. Sometimes people like to do an extra warmup just depending upon how their body is feeling and move with extra stretches too. It's all what you prefer and what is best for you.

[@lutvankerckhoven7148]

My 1st time .I did not realize how stiff my whole left side is ..my muscles are definitely shortened due to paralysis Years ago .So any tips to stretch those leg muscles would be awesome ,thank you

[@lisareed3127]

I made it thru . Usually i am like nah maybe tomorrow . How long doing these with othe wall pilates you teach that one can start seeing a change?

[@trifectapilates]

So glad that you made it the mat (and wall)! I don't teach to physique changes because there is a lot of variability coupled with a lot of common misconceptions.

[@lisajenkins7692]

for the exercises where you're on your knees, what's the alternative for those of us that have knee pain/issues?

[@trifectapilates]

Doing the exercises standing or laying on the side.

[@taniasch2433]

Are thr exercises suitable for knee replacements and a plated and pinned femur. Thanks

[@trifectapilates]

I recommend seeking personalized advice from a movement professional you've been working with since they would know how you move with exercises and what is most suitable.

[@ujalasthapit7739]

I have surgery of uterus and I am suffering from cervical spondytis .Can I do this exercise ?

[@trifectapilates]

For personalized advice we recommend working with someone one-on-one.

[@kellicleveland46]

Does this help with toning the tummy?

[@trifectapilates]

I'll make sure to answer this question during the live on Tuesday because it is very common and there are a lot of claims made by people who teach fitness/Pilates/Yoga regarding the concept of toning, which can be misleading.

[@szancilulu]

You are truly amazing, but Honestly I felt like a piece of s***, because I had a fit body and lots of energy when I was younger, I had dance classes 4 times a week, we won competitions and a session like this used to be so easy but now it was hard.. I'm 28 years old and 63 kilograms.. and I feel like a not-so-happy hippo 🤣 I could cry like a baby rn... 🤣🤣 But maybe one day these excercises will get easier if I practice enough...

[@trifectapilates]

It's natural for our bodies and abilities to change over time. Be kind to yourself, and with practice, you'll find your rhythm again. 😊

[@mskathina]

loved this workout although i felt like the transition from one move to the next was too quick

[@trifectapilates]

So glad you enjoyed the class.

[@dannytucker4967]

I just started the beginners workout 2 weeks ago. When should I progress to something else??

[@trifectapilates]

You may like this new series: trifectapilates.com/move

[@AnnalieseScott]

Should this be a daily exercise or how often please? I’m just starting out. Struggle to put weight on and hoping to tone 🤦‍♀️

[@trifectapilates]

This can be done a few times a week if you'd like but I would not recommend daily.

[@jetwolf75]

First time after ages of trying to find suitable wall space... It made me sweat. I'm seriously unfit. All fab except I couldn't lie on my side for the leg raises as it really unexpectedly hurt my hips! I did a similar something else on my back instead while I waited.

[@trifectapilates]

Glad you found an exercise that felt better.

[@elizabethfridakimani7567]

I'm over 50.Are these safe for me?

[@monicalorick6781]

I enjoyed most of this workout, but I had to bail when she went to her knees. My left knee has been severely injured and I just can't do it. The instructor did a very nice job, but my knee would not cooperate. Oh, well.

[@macky57]

Is it 12-15 reps each?

[@trifectapilates]

The number of reps often depends on the pace of the class and the specific exercise. Some exercises might require fewer reps with more focus on form and control, while others might benefit from higher reps. Always listen to your body and adjust accordingly to ensure a beneficial and safe workout!