Every time you think about toning your legs, considers that the only effective resource is strength training. Thanks to this type of exercises, the volume is also reduced, because the greater the muscle’s prominence, the less fat there is. In this sense, The so-called “wall pilates” is one of the best options to achieve this.
Whenever you have the opportunity, try to cause maximum effort to your muscles, add maximum resistance with accessories. And if you don’t have the budget to buy those devices, you can implement wall pilates, because you only need the weight of your body to put your muscles to the test.
What are Pilates wall exercises like?
Wall pilates is a trend, but its benefits justify it: It helps you achieve more stability, improve posture, strengthen the core of the body, increase flexibility and reduce stress.
One of the great advantages of practicing wall pilates is that it makes pilates very accessible: you don’t need machines or go anywhere to perform the wide variety of exercises that allow for complete body work.
The wall, which serves as support and to offer resistance, is integrated into the slow, precise and controlled exercises typical of Pilates. Some can even be challenging and add appeal to regular practice.
Pilates wall exercises to do at home
Side squats leaning on the wall
Facing the wall in front and resting your hands on it, perform squats to one side for 40 seconds, rest for 10 and repeat on the other side.
Wall-supported knee raise
Start with your back and heels against the wall and alternately raise your knees as high as possible without leaving the wall for 40 seconds.
High glute and frog bridge
Lying on your back with the soles of your feet resting on the wall, marking a 90-degree angle with your knees, lift your buttocks and when you reach the top, spread your knees outward (like a belly-up frog). On your way back, recover the position in steps (close your knees, lower your glutes) and repeat for 40 seconds.
Windshield wipers with bent knees
Lying on your back, with your knees bent and the soles of your feet on the wall, turn your waist to move your legs from one side to the other with your arms stretched out on the floor in a cross to maintain the stability of the trunk, keeping your shoulders on the floor at all times. floor.
Leg opening with chest flexion
Lying on your back with your buttocks pressed against the wall and your legs stretched over it, open to the sides without separating from the wall. When you bring them back together in the starting position, bend your knees to your chest and start again.
One leg isometric squat
Leaning your back against the wall, perform an isometric squat and raise one leg over the other, resting your ankle on your knee. Hold the position for 30 seconds, rest for 10-15 and repeat with the other leg.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
