Get it·$15
21 days·15–20 min
Cover of the wall pilates guide: a rolled sage-green yoga mat on a warm cream floor Exercise page: the wall hip thrust, with start and finish positions

A 21-day PDF guide by justpilates

wall pilates

A calm, low-impact guide to a stronger core, taller posture and toned glutes. Just a wall and a mat.

  • Wake up your deep core
  • Stand taller, feel steadier
  • Tone glutes and thighs, no jumping
  • 15–20 minutes, no equipment
$15one-time · yours to keep
Get the guide·$15

One-time payment · card or Apple Pay · instant PDF

  • 21 days of guided wall sessions
  • Step-by-step form for every exercise
  • Beginner friendly, with an easier option
  • Day 1 vs day 21 progress sheet

look inside

Real pages, exactly as they appear in the PDF. Tap to zoom.

what’s inside

21 days in 3 phases: foundation, strength, sculpt.

  • i

    phase one · days 1–7

    Foundation, posture + deep core awakening

  • ii

    phase two · days 8–14

    Core strengthening + pelvic alignment

  • iii

    phase three · days 15–21

    Total sculpt, glute burn + toning

  • 21

    21 daily sessions

    Sets, reps, seconds and rest, written out for you

  • a–z

    28 exercises

    One page each: setup, form, the one mistake to avoid

  • &

    daily rituals

    Breath, hydration + gentle eating. No counting

  • 1/21

    progress sheet

    Strength tests, posture checks, daily reflections

one session, start to finish

15–20 minutes. The same calm shape every day.

  1. arrive

    Breath + alignment check

    2′

    Find your four contact points against the wall.

  2. wake

    Mobility + deep-core activation

    3′

    Gentle movement that switches on the right muscles first.

  3. work

    The main wall sequence

    8–10′

    Slow, controlled and supported by the wall.

  4. finish

    Mat finisher on select days

    2–3′

    About one day in five ends on the mat.

  5. release

    Stretch + slow breathing

    2′

    Lengthen, exhale and let it all land.

a different kind of strong

Low impact is not low effort. You’ll feel it in your deep abs, glutes and thighs, without a single jump.

high-stress
trainingthe usual way
wall pilatesthe soft strength way
Fast, reactive, rushed
Slow, deliberate, 2 counts up + 2 down
Repeated impact and load
Supported by the wall, zero impact
Finishing the workout
Feeling the right muscle work
Often needs long recovery
Gentle enough to practise daily
Depleted, drained
Steady, energised, taller

In the guide

  • An easier option for every move
  • One 3-part breath for all 21 days
  • Rest + mobility days built in
  • A body-neutral tone, no rules

good questions

I’m a complete beginner. Is this for me?

Yes. Every movement is slow, supported by the wall, and comes with an easier option. You choose the pace.

What do I need?

A free wall, a non-slip yoga mat and comfortable clothes. That’s it. Sessions take 15–20 minutes a day.

Do I need to be flexible?

Not at all. Flexibility is a result of the practice, never a requirement for it.

What if I only have 10 minutes?

Do the day’s activation block and the first half of the wall sequence, then finish with the release. A short session still counts.

Will I get it right after paying?

Yes. The PDF downloads straight after checkout, no account needed, and the link is emailed to you too. It opens on phone, tablet or computer.

Can I practise if I’m pregnant or postpartum?

This guide isn’t designed for pregnancy or early postpartum. Please ask your healthcare provider first.

from the justpilates studio

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wall pilates

21 days · 15–20 min a day · PDF in English

Get the guide·$15

Download right after paying, no account needed. The link comes by email too.

This guide is educational and not medical advice. Check with your doctor before starting if you’re pregnant, injured or have a health condition. Results vary from person to person. The PDF opens on phone, tablet or computer. Payment processed by Whop.