Dont have a barre?

Grab theback of a chair.

Dont have light dumbbells?

alt

Soup cans will do.

Enter: The wall.

Yep, even just the four walls of any room can be a major tool in your Pilates practice.

Two young women practicing ballet with a teacher in the dance hall.

physiotherapist, master Pilates instructor, and founder ofGo Chlo Pilates

But the wall can be a bit of a blank canvas.

Where to start your wall Pilates journey?

De Winter has put together a 10-minute wall Pilates routine for Well+Goods Trainer of the Month club.

Woman doing hip exercises

A 10-minute wall Pilates workout

1.

Wall-assisted bridges (40 seconds)

2.

Wall marches with straight legs (40 seconds)

3.

Cropped image of woman doing lunge yoga pose

Wall squat with arm lifts (1 minute)

4.

Wall squat with heel raises (1 minute)

5.

Wall squat with cactus arms (1 minute)

6.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

physiotherapist, master Pilates instructor, and founder ofGo Chlo Pilates

Wall lunge pulses (30 seconds per side)

7.

The hundred

Youll be hard pressed to find any kind of Pilates workout that doesnt include thePilates hundred.

But it can be a bit intense.

Woman doing arm exercise without weights while sitting on mat at home.

Below are three increasingly difficult versions of the exercise.

Because the legs are now elevated it will require a greater degree of core strength, says Kreichman.

The wall will once again assist in establishing the alignment of the feet, knees and hips.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

This should be pretty hard.

Arms overhead

This is a great chest, shoulder, and upper back strength/mobility exercise, says Kreichman.

Its especially helpful for people who are hunched over their work all day.

Wall squats

5.

…

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