Want to lose weight? Here’s a simple and interesting way to do this. Try these effective pilates wall exercises.
Pilates has become one of the most popular forms of physical activity these days and no wonder. It is a workout for beginners who strengthen and tint your body, and most importantly, it helps to shed extra pounds. This is much more than just performing hundreds of movements on the rug. This exercise has a lot of workouts, and the Pilates wall exercises are one of the most famous. This helps you lose weight effectively. The essence of wall pilates lies in its ability to combine strength training with controlled low impact movements. This combination is crucial for the creation of a slim muscle mass, which in turn increases metabolism and promotes calorie burning. Here are the most useful exercises for wall pilates for weight loss.
What is wall pilates?
Wall Pilates is a modern adaptation of traditional Pilates, which includes the use of the wall as a key tool. This variation enhances the classic Pilates exercises, providing additional support and resistance, which allows to interact more deeply with the muscles and improve the alignment, as shown in a study published in muscle ligaments and tendons. Essentially, the wall acts as a support, allowing people to perform movements with greater precision and control. This method can help increase flexibility, increase the strength of the kernel and improve the balance. In addition, this form of exercise helps to lose weight effectively.
Exercises on the Pilates Wall: How does it help to lose weight?
Wall Pilates promotes weight loss by increasing calorie costs, physical toning and expanded metabolic function. Actions that often include resistance to the wall, simultaneously activate many muscle groups, leading to a greater calorie burn than traditional Pilates. In addition, target adjustable movements help to increase the thin muscle mass, which is metabolic active and helps burn calories, even resting. This is an increase in muscle mass assistance in body reshuffle as it is found in a study published on Frontiers.
In addition, Wall Pilates strengthens and stabilizes the core, improving posture and overall functional mobility, which can indirectly help in weight loss, contributing to more active daily habits.
Wall Pilates for weight loss: 15 exercises you need to try
If you want to try Wall Pilates for weight loss, start with these simple and efficient workouts, according to the Pilates D -Voger expert.
1. The wall
- Stand your back to the wall, your thigh width.
- Inhale, and when you exhale, slowly twist the spine over the wall, one vertebra at one time.
- Get to your hands to your toes.
- Inhale, and when you exhale, slowly curled back, pressing your spine against the wall.
2. Wall squats
- Stand your back to the wall, on your shoulder width, a few steps from the wall.
- Slide the wall until your knees bent at 90 degrees.
- Hold for a few seconds and then slide back.
3. The sloping pelvic tilts
- Lie on your back, feet flat to the wall, bent knees.
- Press the lower back into the wall by tilting your pelvis.
- Release and repeat.
4. The wall
- Lie on your back, feet flat to the wall, bent knees.
- Press your feet into the wall by lifting the hips from the floor.
- Dip the hips and repeat.
5. The wall thigh is stretching
- Lie on your back with one foot extended straight down the wall.
- Gently pull your foot closer to your body, feeling stretching in your thigh.
- Hold on, then switch your feet.
6. The wall calf
- Face with the wall, putting on her hands to support.
- Pull one foot right back, holding the heel on the ground.
- Bend forward, feeling stretching into the calf.
- Hold on, then switch your feet.
7. The wall side legs rise
- Stand on one side of the body to the wall.
- Lift the outer leg from the wall, holding it straight.
- Reduce and repeat.
- Repeat on the other side.
8. The wall helps squeeze
- The boxes wall and place your hands on the wall at the width of the shoulder.
- Bend your body to the wall, bending your elbows.
- Press back into the starting position.
9. The wall sat the spine turn
- Sit back to the wall and your feet are right in front of you.
- Roll the torso one way using the wall to support.
- Return to the center and repeat the other side.
10. Wall Glute Bridges
- Put on your back, putting your legs straight to the wall.
- Press through the heels to lift the hips from the floor.
- Lower your hips back and repeat.
11. The wall
- Put on your back with a leg pressed against the wall and the other leg is raised.
- Press the foot to the wall, lifting the hips.
- Below, and repeat. Switch your feet.
12. The wall tip is turning
- Put on your back, legs on the wall, and knees bent.
- Give your knees to fall one way, holding your shoulders on the floor.
- Return to the center and repeat the other side.
13. Wall circles
- Stand your back to the wall.
- Pull your arms on the sides and follow the small controlled circles.
- Change the direction of the circles.
14. Extension of the leg on the wall
- Stand with one foot slightly away from the wall and the other leg is raised.
- Use the wall for balance by continuing the raised leg straight.
- Return to the starting position.
15. Extended legs wall feet
- Sit with your back to the wall and your legs stretched.
- Pull one leg straight, keeping the other leg on the ground.
- Return to the starting position and repeat with the other foot.
Note: Do not forget to breathe deeply throughout the exercise and focus on the inclusion of the main muscles. Progress gradually and listen to your body. If you feel any pain, stop the exercises and consult with a healthcare provider or certified Pilates instructor.
Related questions
How often should I do wall pilates to see the results?
The sequence is key. Strive for 2-3 sessions per week. As you move, you can increase the frequency.
Does the wall pilates require any special equipment?
No, this is one of its preferences! All you need is a wall and your own body weight.
