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Gentle 11-Minute Wall Pilates for Beginners

Gentle 11-Minute Wall Pilates for Beginners — video by Rachel’s Fit Pilates Play · 11:25

Video by Rachel’s Fit Pilates on YouTube · Open on YouTube

A short, gentle Pilates session lying on your back with your feet on a wall: marching, leg and ankle circles, bridge variations with marches and heel lifts, and ab curls, finishing with glute and back stretches.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • wall, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Lying on your back, feet on the wall: march one knee in, then the other, keeping the abs in and the hips still. 0:08
  2. Walk the feet up the wall, then bend one knee to tabletop, point the leg up and tap the wall; then the other leg. 0:45
  3. Leg circles each way, letting the foot circle too, then the same with the other leg. 1:43
  4. Bridge: three slow hip rolls up to the shoulder blades, then hold the bridge and march the feet. 3:03
  5. Hip lifts: drop the hips and lift again, tucking the pelvis slightly if your lower back complains. 4:13
  6. Bridge with heel lifts, looking straight up rather than at your feet. 5:07
  7. Feet turned out in a V: bridge lifts only as high as feels right, then V bridges with heel lifts. 5:48
  8. Ab curl with a march, head supported and eyes between the knees, then curls with a single-leg tap to the wall. 7:31
  9. Hug the legs in to ease the lower back, then a figure-four glute stretch with one foot on the wall, each side. 9:18
  10. Kneel into shell stretch, knees wide, arms forward and back rounded, then reach the arms up to stretch the stomach. 10:13

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

Form cues from the coach

  • Tuck the pelvis slightly in bridges if your lower back complains
  • Look straight up, not down at your feet, to keep the neck relaxed
  • Keep the abs drawn in so the hips do not rock side to side

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead-lifted ab crunches and marches
  • Lower back movesbridges, pelvic tucks, ab crunches
  • Hips movesleg circles, marching, bridges, glute stretch
  • Knees movesmarching, bicycle legs, bridges
  • Ankles & feet movesfoot circles, heel lifts in bridges
  • 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.

Easier option from the coach: Smaller bridges, head down for marches, tuck pelvis if back complains

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 Rachel’s Fit 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