Wall Pilates for weight loss: 15 easy exercises to get back in shape | XpertsReviews.com

Pilates has become one of the most popular forms of physical activity these days, and for a good reason. It is a low impact training and adapted to beginners that strengthens and tones your body and above all helps lose additional pounds. It is much more than simply performing hundreds of movements on a carpet. There are many training sessions in this exercise, the Pilates wall exercises one of the most important. This helps you lose weight effectively. The essence of the wall pilates lies in its ability to combine strength training with controlled and low impact movements. This combination is crucial to building lean muscle mass, which in turn stimulates metabolism and contributes to the combustion of calories. Here are the most beneficial wall exercises to reduce weight.

What is Wall Pilates?

Wall Pilates is a modern adaptation of traditional pilates which incorporates the use of a wall as a key tool. This variation improves the classic Pilates exercises by providing additional support and resistance, allowing deeper muscle engagement and an improvement in alignment, as shown in a study published in the Journal of muscular ligaments and tendons. Essentially, the wall acts as an accessory, allowing individuals to make movements with more precision and control. This method can help increase flexibility, strengthen the force of the nucleus and improve balance. In addition, this form of exercise helps to lose weight effectively.

Pilates wall exercises: How does it help lose weight?

The wall pilates promotes weight loss thanks to an increase in calories, physical toning and an improved metabolic function. Actions, which frequently include resistance against the wall, activate many muscle groups at the same time, causing caloric burns greater than traditional pilates. In addition, targeted regulated movements help increase lean muscle mass, which is metabolically active and helps burn calories even at rest. This increase in muscle mass facilitates the reward of the body, as by noting in a study published in Boundaries.

In addition, the Wall Pilates strengthens and stabilizes the nucleus, improving posture and general functional mobility, which could indirectly help to reduce weight by promoting more active daily habits.

Pilates wall for weight loss: 15 exercises to try

If you want to try Wall Pilates for weight loss, start with these easy and effective training, as suggested by the Pilates expert, Dr. Vajjala Shravani.

1. Roll-Down Mural

• Stay with your back against the wall, feet with the width of the hip.
• Inspire, and while you exhale, slowly roll your spine along the wall, a vertebra at a time.
• Take your hands to your toes.
• Inspire, and while you expire, go up slowly, pressing your spine against the wall.

2. Wall squats

• Stay with your back against the wall, the feet of the shoulders, a few steps from the wall.
• Slide the wall until your knees are folded at a 90 -degree angle.
• Hold for a few seconds, then slide upwards.

3. Wall Pelvic Tilts

• Lie on your back with your flat feet against the wall, knees folded.
• Press the lower back in the wall, tilting your pool.
• Release and repeat.

4. Press of the wall leg

• Lie on your back with your flat feet against the wall, knees folded.
• Press your feet in the wall, lifting your hips from the floor.
• Lower your hips and repeat.

5. Stretch of hamstrings

• Lie on your back with a leg extended directly on the wall.
• Gently get your leg closer to your body, feeling stretching in your hamstrings.
• Keep, then change your legs.

6. Flexible wall calf

• Face the wall, placing your hands on it to support.
• Spread one leg directly, keeping your heel on the ground.
• Do you think forward, feeling stretching in your calf.
• Keep, then change your legs.

7.

• Stay with one side of your body against the wall.
• Lift your exterior leg of the wall, keeping it straight.
• Lower and repeat.
• Repeat on the other side.

8. Push-ups assisted by wall

• Face the wall and place your hands on the wall with the shoulder width.
• Lean your body towards the wall, folding your elbows.
• Push up the starting position.

9.

• Sit with your back against the wall and your legs directly in front of you.
• Turn your chest on one side, using the wall for the support.
• Back to the center and repeat on the other side.

10. Wallblood bridges

• Post on your back, your feet flat to the wall.
• Push your heels to lift your hips from the ground.
• Lower your hips down and repeat.

11. Wall to one leg

• Lie on your back with a pressing foot flat against the wall, with the other leg raised.
• Press the foot against the wall by raising your hips.
• Lower and repeat. Communicate the legs.

12. Oblique twist of the wall

• Lie on your back, feet on the wall and bent knees.
• Let your knees fall on one side, keeping your shoulders on the ground.
• Back to the center and repeat on the other side.

13. Wall arm circles

• Hold your back against the wall.
• Extend your arms by your side and make small controlled circles.
• Change the direction of circles.

14. Extension of the wall -bearing legs

• Stay with a leg slightly far from the wall, with the other leg lifted.
• Use the wall for balance, while extending the right raised leg.
• Back to the starting position.

15. Wall seat leg extensions

• Sit with your back against the wall and your legs extend.
• Extend a direct leg while keeping the other foot on the ground.
• Go back to the starting position and repeat with the other leg.

Note: Do not forget to breathe deeply throughout each exercise and focus on the commitment of your basic muscles. Gradually progress and listen to your body. If you feel pain, stop exercise and consult a healthcare professional or a Pilates certified instructor.