8 Best ‘Wall Pilates’ Exercises to Melt Belly Fat
Wall Pilates exercises are a fantastic way to engage your core, improve balance, and reduce belly fat. Utilizing a wall as a support, these exercises can be performed easily at home with minimal equipment. Here are eight of the best wall Pilates exercises to help you achieve a toned midsection.
Wall Plank
Stand facing a wall with your arms at shoulder height. Walk your feet back until your body forms a straight line from head to heels, maintaining a plank position. Hold this position for 30-60 seconds, ensuring your core is engaged and your body is in alignment.
Wall Squats
Lean your back against the wall with your feet hip-width apart and slightly forward. Slide down the wall until your thighs are parallel to the floor, keeping your knees over your ankles. Hold this squat position for 30-60 seconds, feeling the burn in your thighs and core.
Wall Bridge
Lie on your back with your feet pressed against the wall and your knees bent. Lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold the bridge position for 30-60 seconds, squeezing your glutes and engaging your core.
Wall Sit with Twist
Sit against the wall with your knees bent at a 90-degree angle. While maintaining the wall sit, twist your torso, bringing your elbow towards the opposite knee. Repeat this twisting motion for 10-12 reps on each side, engaging your obliques and core.
Wall Roll Down
Stand with your back against the wall and slowly roll down, one vertebra at a time, until you reach the floor. Reverse the motion to return to a standing position. Repeat this roll down for 10-12 reps, focusing on the control and flexibility of your spine.
Wall Crunches
Lie on your back with your legs extended vertically against the wall. Lift your shoulder blades off the ground and crunch towards your knees. Perform 12-15 reps of these crunches, targeting your upper abdominal muscles.
Wall Leg Raises
Lie on your back with your hips close to the wall and your legs extended vertically up the wall. Lower your legs towards the floor, then lift them back up. Aim for 12-15 reps, focusing on engaging your lower abdominal muscles throughout the movement.
Wall Pike
Assume a plank position facing away from the wall, with your hands on the floor and feet against the wall. Walk your feet up the wall until your body forms an inverted V shape. Hold this pike position for 30-60 seconds, feeling the stretch and engagement in your core and shoulders.