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The #1 'Wall Pilates' Workout for Better Posture

Strengthen your core and improve your posture with this expert-recommended routine.
FACT CHECKED BY Alexa Mellardo

In today's fast-paced world, maintaining good posture may take a backseat amidst your busy schedule. Whether you're hunched over a desk for hours or constantly on the go, poor posture can lead to a myriad of issues, from back pain to reduced flexibility. Wall Pilates is a surprising yet effective inclusion to your fitness routine to help improve posture. This innovative approach combines the principles of Pilates with the support of a wall, helping you realign your spine, strengthen your core, and improve your overall posture. That's why I'm here with my #1 best wall Pilates workout for better posture.

I always recommend this routine to my clients who want to improve their posture, as it features four targeted exercises designed to engage key muscle groups and promote better alignment. Incorporate these moves into your routine, and watch as your posture improves with each repetition.

Keep reading for the #1 best wall Pilates workout for better posture. And when you're finished, don't miss the 6 Best Pilates Exercises to Improve Your Balance & Coordination.

Wall Roll-down

The wall roll-down is a foundational exercise in wall Pilates, focusing on spinal articulation and hamstring flexibility. By using the wall as support, you'll engage your core muscles while gently elongating the spine, promoting better posture from the ground up.

Stand with your back against the wall, feet hip-width apart, and arms relaxed by your sides. Inhale deeply, lengthening through the crown of your head. Exhale as you tuck your chin to your chest, and begin to roll down through your spine, vertebra by vertebra, until your hands touch the wall. Inhale to hold the position briefly, feeling a stretch through the back of your legs. Exhale to roll back up to standing, stacking each vertebra one on top of the other.

Repeat for eight to 10 repetitions, focusing on smooth, controlled movement.

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Wall Squats

Wall squats are a fantastic way to strengthen your lower body and improve posture by targeting the muscles of the legs, glutes, and core. By using the wall for support, you'll maintain proper alignment while building stability and endurance in key muscle groups.

Stand with your back against the wall, feet hip-width apart, and arms relaxed by your sides. Engage your core, and slide down the wall, bending your knees until they reach a 90-degree angle. Ensure your knees are aligned with your ankles and your back remains flat against the wall. Hold the squat position for a count of five to 10 seconds, focusing on maintaining proper alignment and engaging the muscles of your thighs and glutes. Push through your heels to return to standing, keeping your back against the wall throughout the movement.

Repeat for 10 to 12 repetitions, gradually increasing the hold time as you build strength.

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Wall Angel

The wall angel is an excellent exercise for improving shoulder mobility and strengthening the muscles of the upper back, promoting better posture and reducing the risk of shoulder injuries. By pressing into the wall, you'll activate the muscles that support proper shoulder alignment while opening up the chest and improving thoracic spine mobility.

Stand with your back against the wall, feet hip-width apart, and arms bent at 90-degree angles with your elbows and wrists touching the wall. Engage your core, and press your entire back into the wall, maintaining a neutral spine. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the surface. Once your arms are fully extended overhead, pause for a moment before slowly lowering them back down to the starting position. Focus on maintaining contact between your back, elbows, and wrists with the wall throughout the movement.

Repeat for eight to 10 repetitions, emphasizing controlled movement and proper alignment.

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Wall Planks

The wall plank is a challenging yet effective exercise for strengthening the core, shoulders, and chest while improving overall posture. By engaging the muscles of the entire body and utilizing the support of the wall, you'll build stability and endurance in key muscle groups essential for maintaining proper alignment.

Stand facing the wall with your arms extended shoulder-width apart and palms flat against the wall at shoulder height. Step back until your body forms a straight line from head to heels, engaging your core and glutes to maintain stability. Press firmly into the wall with your hands, keeping your shoulders stacked directly over your wrists.

Hold the plank position for 20 to 30 seconds, focusing on maintaining a neutral spine and avoiding any sagging or arching. Gradually increase the hold time as you build strength and endurance, aiming for three to four sets. To modify, you can perform the exercise with your hands placed slightly higher on the wall or decrease the duration of the hold.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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