Wall Pilates you follow along with in ChatGPT
Ask for a routine by length, level and focus, or follow the 28-day Wallform 28 program. A timed player walks you through every move with an illustration, form cues, holds and rests, and your progress carries from one chat to the next.
- “Give me a 15-minute beginner wall Pilates workout”
- “Start day 1 of the Wallform 28 program”
- “10-minute wall Pilates for core, no mat”
Coming soon to ChatGPTTry day 1 in your browser
Wall bridge: Press your feet into the wall and lift your hips.
How it works
- AskTell ChatGPT how long you have, your level and what you'd like to work on, standing only if you have no mat. Wallform builds a routine with a warm-up, a main circuit and a cool-down.
- Press StartThe player counts you in, then shows each move with its illustration, a countdown, the side you're on and one cue at a time. Rests show what's next. Pause, go back, skip or swap a move for an easier or harder one.
- Keep goingFinish a session and Wallform remembers it: your streak, sessions this week and month, and your place in Wallform 28. Ask "what's next?" any time.
Wallform 28: four weeks, 10 to 20 minutes a day
Week 1 lays the foundations, week 2 adds time, weeks 3 and 4 step up to intermediate moves. Every seventh day is a gentle stretch. Nothing is locked: open any day whenever you like.
| Week | Days | Minutes | Level |
|---|---|---|---|
| Week 1 | Meet the wall, Feet on the wall, Bridges and slides, Push the wall, Find your line, Steady middle, Easy stretch | 10–12 | beginner |
| Week 2 | Longer holds, Strong base, Core control, Arms and plank, Whole-body flow, Sit and slide, Unwind | 12–15 | beginner |
| Week 3 | Level up, Hundreds and roll-backs, Glutes and wall sits, Lower on the wall, Long circuit, Deep core, Recharge | 15–18 | intermediate (stretch day easier) |
| Week 4 | Pick up the pace, Leg day at the wall, Core endurance, Push and hold, Total wall, Long stretch, Finale | 15–20 | intermediate (stretch day easier) |
Every move, drawn
Wallform's 43 moves are drawn for Wallform, so a move looks the same on day 3 and on day 23. Each has a set-up, form cues and an easier or harder version.
Good to know
- General fitness only. Wallform is general fitness, not medical advice. If you're pregnant or postpartum, recovering from an injury or have a health condition, check with a doctor or a qualified professional before you start. Stop any move that hurts.
- No account. Wallform knows you only by an anonymous ID that ChatGPT sends, and stores your finished sessions, never your name or what you type. Say "Delete my Wallform progress" to erase it.
- Keep your screen on. Phones lock after a while. After a short lock, Wallform's timer catches up to the right move; after a longer break it pauses where you left off. Every routine also opens in your browser, which can keep the screen awake.