Move · Videos · Pilates · 31 min

31-Minute Intermediate Wall Pilates: Full Body, No Equipment

31-Minute Intermediate Wall Pilates: Full Body, No Equipment — video by LivAligned Pilates Play · 30:45

Video by LivAligned Pilates on YouTube · Open on YouTube

A certified Pilates instructor uses a wall for standing mermaid stretches, wall roll-downs, single-leg hinges, wall sits, wall push-ups, pikes, ab curls with feet on the wall, walking bridges and triceps dips. A step up for people who find beginner wall Pilates easy.

  • 31 min
  • Intermediate
  • Low impact (no jumping)
  • mat, wall
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Step by step 14

Tap a time to watch that step in the video.

  1. Standing mermaid: fingertips on the wall, reach the other arm overhead and stretch away; then the other side. 0:25
  2. Wall roll-downs: back flat on the wall, knees soft, peel down one vertebra at a time, then restack. 2:00
  3. Single-leg hinge, left leg forward, back foot on the wall: hips back to the wall, squeeze the glute to stand. 3:57
  4. Right leg forward: the same hinge, then add the overhead arm sweep and a heel lift if balance allows. 6:34
  5. Hinge squats with the hips reaching for the wall, then into a wall sit and a 10-second hold. 9:03
  6. Wall push-ups in one long line, then double pulses with an arm opening to the side, and mountain climbers. 11:20
  7. Hinged forward, hands on the wall: lift and tap the left leg back, then add an arm out and arm pulses. 14:16
  8. Right leg: the same lifts and taps, keeping the core lifted; stand up and stretch if the back tires. 16:00
  9. Pikes: heels on the wall, hands down, lift the hips high and lower to a knee hover; then shoulder taps. 17:26
  10. Ab curls with the feet on the wall, ribs to hips; then curl up and extend the legs into a V. 19:38
  11. Walk the wall: step up as the hips roll into a bridge and back down, then hold high and sway the hips. 22:10
  12. Curl up reaching for the wall as one leg lifts, alternating; then mini scissors with optional hundred arms. 23:59
  13. Triceps dips, feet on the wall and elbows hugging in, then a V-sit hold with side-to-side twists. 26:00
  14. Stretch: butterfly fold toward the wall, a seated twist each side, then seated roll-downs against the wall. 27:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • In single-leg hinges, send the hips back toward the wall and squeeze the front glute to stand
  • Keep one long line from head to heels in the wall push-ups
  • Think ribs to hips to make the curl happen, without momentum

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Neck takes loadwall-supported shoulder stand, ab curls
  • Shoulders takes loadpikes and shoulder taps, triceps dips
  • Elbows takes loadtriceps dips with feet on the wall
  • Wrists & hands takes loadpikes, shoulder taps, triceps dips
  • Hips takes loadsingle-leg hinges, hinge squats, leg lifts, bridges
  • Knees takes loadhinge squats, wall sits, single-leg hinges
  • Upper back movesroll-downs, push-up rotations
  • Lower back movesroll-downs, ab curls, walking bridges
  • Ankles & feet movesheel lifts in hinges, high toes in wall push-ups
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Weight on the head and neck. Like shoulder stand, plough or headstand.

Easier option from the coach: Skip any move; use the back foot on the wall for balance; head down in the scissors

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by LivAligned Pilates; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety