Wall pilates for weight loss: 15 easy exercises to get back in size

Pilates have become one of the most popular forms of physical activity these days, and for good causes. It is a low impact, early-oriented workout that strengthens and tone your body and most importantly helps to shed additional kilos. This is much higher than doing hundreds of movements on only one mat. There are many workouts in this exercise, wall pilates exercise is one of the most prominent. This helps you to lose weight effectively. The essence of wall pilates lies in its ability to combine power training with low -impact movements. This combination is important for the creation of a mass of lean muscle, which in turn promotes metabolism and contributes to calorie burning. The most beneficial wall pilates are exercises here to lose weight.

What is wall pilates?

Wall pilates are a modern adaptation of traditional pilates that covers the use of a wall as a major tool. This variation enhances classic pilates exercise, which allows for deeper support and resistance, for deep muscle engagement and better alignment, as found in a published one study. Muscle ligaments and tendon journalEssentially, the wall acts as a props, enabled individuals to demonstrate movements with greater accuracy and control. This method can help increase flexibility, Build core strengthAnd improve balance. In addition, this form of exercise helps to reduce weight effectively.

Wall Pilates Exercise: How does it help to lose weight?

Wall pilates promote weight loss through increased calorie expenditure, physical toning and increased metabolic function. Activities, which often include resistance against the wall, activate multiple muscle groups at the same time, resulting in more calories than traditional pilates. In addition, targeted, regulated motions help to increase lean muscles, which is metabolic active and helps to burn calories even when relaxing. It increases muscle mass in repetition of body, as found in a published study. Frontiers,

In addition, the wall pilates strengthens and stabilize the core, which improves the posture and general functional mobility, which can indirectly aid weight loss by promoting more active daily habits.

Wall pilates for weight loss: 15 exercises to try

If you want to try a wall Pilates for weight lossStart with these easy and effective workouts, as suggested by Pilates specialist Dr. Vajala Shravani.

1. Wall roll-down

• Stand up with your back against the wall, the legs separate the hip-width.
• Breathing, and as you exhale, slowly roll your spine under the wall, a vertebralka at a time.
• Reach your hands towards your toes.
• Breathing, and as you exhale, slowly roll back back, pressing your spine against the wall.

2. Wall squats

• Stand with your back against the wall, the feet separate from the shoulder-width, some steps away from the wall.
• Slide below the wall until your knees are bent at an angle of 90 degrees.
• Hold for a few seconds, then slide back.

3. Wall Pelvic Tilts

• Lie on your back with a flat of your feet against the wall, bending the knees.
• Tilt your pelvis and press your back into the wall.
• Release and repeat.

4. Wall leg press

• Lie on your back with a flat of your feet against the wall, bending the knees.
• Press your feet into the wall, lift your hips from the floor.
• Reduce and repeat your hips.

5. Wall hamstring stretch

• Lie on your back with one leg, extend the wall straight up.
• Gently pull your leg closer to your body, feel a stretch in your hamstring.
• Hold, then switch to the legs.

6. Wall calf stretch

• Facing the wall, place your hands on it for support.
• Keeping your heel on the ground, move one leg straight back.
• Bend forward, feel a stretch in your calf.
• Hold, then switch to the legs.

7. Wall side leg lift

• Stand on one side of your body against the wall.
• Raise your outer leg away from the wall, keep it straight.
• Low and repeat.
• Repeat on the other side.

8. Wall assisted push-ups

• Facing the wall, and place your hands on the wall at the shoulder width.
• Tilt your body, bending your body towards the wall.
• Push back in the initial position.

9. Wall sitting spinal twist

• Sit against your back against the wall, and your feet directly in front of you.
• Using the wall for support, bend your torso aside.
• Return to the center, and repeat on the other side.

10. Wall glut bridge

• Keep your feet flat against the wall on your back.
• Push through your heel to lift your hips from the floor.
• Remove your hips, and repeat.

11. Wall single-foot press

• Lie on his back with one leg, the flat was pressed against the wall, the other leg was raised.
• Raising your hips up, press the leg against the wall.
• Low, and repeat. Switch the feet.

12. Wall oblique turn

• Lie on your back, with your feet on the wall, and bending the knees.
• Let your knees fall aside, keeping your shoulders on the floor.
• Return to the center, and repeat on the other side.

13. Wall hand circle

• Stand with your back against the wall.
• Extend your arms to your sides, and do small controlled circles.
• Change the direction of circles.

14. Wall balance leg extensions

• Stand slightly away from the wall with one leg, raised the other leg.
• Use the wall for balance, while taking out the raised leg straight.
• Return to the initial position.

15. Wall sitting foot extension

• Sit against your back against the wall, and your feet move out.
• Put the other leg on the ground and extend one leg out directly.
• Return to the initial position, and repeat with the other leg.

Comment: Remember to breathe deeply in each exercise and focus on confusing your main muscles. Make progress slowly and listen to your body. If you experience any pain, prevent exercise and consult with a healthcare professional or certified pilates instructor.