8 Best ‘Wall Pilates’ Exercises To Melt Belly Fat
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Wall Pilates, a variation of traditional Pilates, involves using a wall as a prop to perform exercises that can engage the core and help in reducing belly fat. Here are eight of the best Wall Pilates exercises designed to target your abdominals and help melt away that stubborn belly fat.
1. Wall Roll Down
Stand with your back against the wall, feet hip-width apart. Inhale, and start rolling down the wall by tucking your chin to your chest and peeling your spine off the wall one vertebra at a time. Exhale as you roll down as far as you can while keeping your abdomen pulled in toward the spine. Slowly roll back up to standing.
2. Wall Plank
Face away from the wall with your hands on the floor in a plank position. Place your feet against the wall with toes pointed. Hold this position, ensuring that your body forms a straight line from head to heels, engaging your abs and glutes.
3. Wall Push-Aways
Stand with your forearms pressed against the wall, hands flat, about shoulder-width apart. Lean into the wall with a slight bend in your elbows, then push yourself back to an upright position using your core strength.
4. Leg Pull Front on Wall
Start in a push-up position with feet against the wall and hands firmly on the ground beneath shoulders. Lift one leg up to tap the wall higher with your toe, then return to starting position and repeat with the other leg while keeping hips stable and core tight.
5. Standing Side Leg Lifts
Stand sideways next to the wall with one hand for support. Keep your standing leg slightly bent for stability and lift your outside leg straight out to the side, engaging the obliques. Lower it down with control and repeat before switching sides.
6. Wall Scissor Kicks
Lying on your back with bum close to the wall, place your hands under your lower back for support. Lift both legs up against the wall and start to move them in a scissor motion by crossing them over one another for an intense lower abs workout.
7. Wall Squats with Core Twist
With back against the wall, slide down into a squat position making sure knees are above ankles. Place hands behind head and rotate your torso toward one knee then back to center before repeating on the other side, engaging obliques throughout.
8. Wall Dead Bug Exercise
Lie on your back a few feet away from the wall with arms extended upwards towards ceiling and legs raised at a 90-degree angle at hips and knees; this is starting position. Slowly extend one arm over head and opposite leg towards floor without touching it or arching back while keeping other limbs still, then return to starting position before switching sides.
Incorporating these Wall Pilates exercises into your regular fitness routine can greatly contribute toward strengthening core muscles and melting away belly fat over time. Remember, consistency is key so aim to perform these exercises regularly alongside a balanced diet for optimal results.