Weight loss with wall Pilates: 15 exercises to help you lose weight
You can tone your muscles, lose weight, and improve your flexibility at home with wall Pilates. For weight loss and additional advantages, try wall Pilates.
Wall Pilates may help you lose weight. Image courtesy of Shutterstock.
Pilates is a low-impact workout that may be done by people of all fitness levels. The beginner-friendly physical exercise helps you reduce weight while also strengthening and toning your body. It's much more than just doing hundreds of motions on a mat. There are several moves, with wall Pilates being one of the most renowned. The ability to combine strength training with regulated, low-impact movements is what distinguishes wall Pilates. This combination is essential for gaining lean muscle mass, which increases metabolism and adds to calorie burning. Want to try wall Pilates to lose weight? Here are some of the best workouts for losing weight.
Wall Pilates can help you lose weight. Image credit: Adobe Stock.
Wall Pilates for Weight Loss: How Does It Work?
Wall Pilates improves weight reduction by increasing calorie expenditure, toning the body, and improving metabolic function. The motions, which commonly incorporate resistance against the wall, work many muscle groups at the same time, resulting in a higher calorie burn than regular Pilates. Furthermore, the focused, controlled movements help to build lean muscle mass, which is metabolically active and burns calories even while resting. This increased muscle mass helps with body recomposition, according to research published in Frontiers.
Additionally, wall Pilates strengthens and stabilizes the core, increasing posture and overall functional mobility, which may indirectly assist in weight loss by encouraging more active daily habits.
Wall Pilates for weight loss: 15 movements to try.
If you want to attempt wall Pilates for weight reduction, start with these simple and efficient exercises recommended by Pilates specialist Dr. Vajjala Shravani.
1. Wall Roll-down
Stand with your back to the wall and feet hip-width apart.
Inhale, then exhale, slowly rolling your spine down the wall, one vertebra at a time.
Reach your hands towards your toes.
Inhale, then exhale gently, and press your spine into the wall.
2. Wall Squats
Stand a few steps away from the wall, with your back against it and your feet shoulder-width apart.
Slide down the wall until your knees are bent to a 90-degree angle.
Hold for a few seconds and then slide back up.
3. Wall pelvic tilts.
Lie on your back, feet flat on the wall and knees bent.
Press your lower back onto the wall and tilt your pelvis.
Release and repeat.
4. Wall leg push.
Lie on your back, feet flat on the wall and knees bent.
Press your feet into the wall, elevating your hips off the ground.
Lower your hips and repeat.
5. Wall hamstring stretch
Lie on your back and raise one leg straight up the wall.
Pull your leg closer to your torso, feeling the strain in your hamstring. Switch legs. Hold and then swap legs.
Check out the methods to safely do the wall hamstring stretch. Image credit: Adobe Stock.
6. Wall Calf Stretch
Face the wall and place your hands on it for support.
Extend one leg straight back while keeping the heel on the ground.
Lean forward and feel a stretch in your calf.
Hold and then swap legs.
7. Wall-side leg raises
Stand with one side of your body against a wall.
Lift your outside leg away from the wall and keep it straight.
Lower and repeat.
Repeat on the opposite side.
8. Wall-assisted push-ups.
Face the wall and set your hands at shoulder width.
Lean against the wall, bending your elbows.
Push yourself back to the starting position.
9. Wall-sitting spine twist.
Sit with your back against the wall and your legs straight in front of you.
Twist your torso to one side, using the wall as support.
Return to the middle, then repeat on the opposite side.
10. Wall glute bridges.
Lay on your back, feet flat on the wall.
Push through your heels to raise your hips off the ground.
Lower your hips back down, then repeat.
11. Wall, single-leg press.
Lay on your back, with one foot flat on the wall and the other leg lifted.
Press your foot on the wall, elevating your hips.
Lower and repeat. Switch legs.
12. Wall oblique twist.
Lay on your back, feet against the wall, knees bent.
Allow your knees to collapse to one side while keeping your shoulders on the floor.
Return to the middle, then repeat on the opposite side.
13. Wall arm circles.
Stand with your back to the wall.
Extend your arms out to the sides and make little controlled circles.
Change the orientation of the circles.
14. Wall balance leg extension.
Stand with one leg slightly away from the wall and the other lifted.
Use the wall for balance while straightening the lifted leg.
Return to the starting position.
15. Wall-seated leg extensions.
Sit with your back to the wall and your legs spread out.
Extend one leg straight out and keep the other foot on the ground.
Return to the starting position, then repeat with the opposite leg.
Remember to breathe deeply throughout each exercise and concentrate on engaging your core muscles. Proceed carefully and listen to your body. If you feel any pain, stop exercising and talk with a healthcare expert or a trained Pilates teacher.
Related FAQs:
Does wall Pilates work?
Yes, wall Pilates can assist in improving flexibility, core strength, and balance. It can also help you lose weight.
What is a wall Pilates challenge?
A wall Pilates challenge is a training exercise that uses a wall instead of the foot bar in a conventional Pilates session. It is an excellent home workout since the wall serves as a source of resistance.
How often should I practice wall Pilates?
Consistency is essential. Aim for 2-3 sessions each week to begin. As you improve, you may raise the frequency.
Is there any particular equipment required for Wall Pilates?
No, that's one of the benefits! All you need is a wall and your own body weight.
Disclaimer: At Health Shots, we are devoted to delivering honest, dependable, and authentic information to help you maintain your health and well-being. However, the content on this website is provided primarily for informative reasons and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult a certified healthcare expert for personalized advice on your unique medical condition or concerns.