Wall Pilates for weight loss: 15 easy exercises to get back in shape

Pilates has recently become one of the most popular physical activities, and for good reason. It helps to strengthen your body, tone and most importantly throw away the extra kilos, it’s a beginner-friendly workout with low impact. It’s not just about making hundreds of movements on the mat. There are many workouts in this exercise, and the Wall Pilates exercise is one of the most prominent. This helps you lose weight effectively. The essence of Wall Pilates lies in its ability to combine strength training with controlled, low-collision movements. This combination is important for building lean muscle mass, which increases metabolism and contributes to calorie burning. This is the most beneficial wall Pilates exercise to lose weight.

What is Wall Pilates?

Wall Pilates is a contemporary adaptation of traditional Pilates, incorporating the use of walls as an important tool. This variation enhances classic Pilates exercises by providing additional support and resistance, allowing deeper muscle engagement and improved alignment, as seen in studies published in the Muscle Ligaments and Tendon Journal. Essentially, the wall acts as a prop, allowing the individual to perform the movements more accurately and control. This method helps to increase flexibility, build core strength and improve balance. Furthermore, this form of exercise can help you lose weight effectively.

Wall Pilates Exercise: How can it help you lose weight?

Wall Pilates promotes weight loss through increased calorie spending, physical tone, and enhanced metabolic function. Behaviors that frequently involve resistance to the wall simultaneously activate many muscle groups and lead to more calorie burns than traditional Pilates. Additionally, targeted, regulated movements are metabolically active and can help you burn calories even during rest. As seen in a study published in Frontier, this increase in muscle mass helps reconstruct the body.

Additionally, Wall Pilates strengthens and stabilizes the core, improving posture and general functional mobility.

Wall Pilates for Weight Loss: 15 Exercises to Try

As suggested by Pilates expert Dr Vajara Shravani, if you want to try Wall Pilates for weight loss, start with these simple and effective training.

1. Wall Roll Down

• Stand with your back against the wall, your feet hip-width apart.
• Inhale and exhale, slowly roll your spine against the wall.
• Reach out towards your toes.
• Inhale and exhale, slowly wind it up and press your spine against the wall.

2. Wall squats

• Standing with your back facing the wall, your feet shoulder-width apart, a few steps away from the wall.
• Slide down the wall until your knees bend at a 90-degree angle.
• Hold for a few seconds, then slide.

3. Wall pelvic tilt

• Lie on your back with your legs flat against the wall and bend your knees.
• Push your hips into the wall and tilt your pelvis.
• Release and repeat.

4. Wall leg press

• Lie on your back with your legs flat against the wall and bend your knees.
• Push your feet into the wall and lift your hips off the floor.
• Remain and repeat.

5. Wall hamstring stretch

• Lie on your back with one leg straight against the wall.
• Gently pull your feet against your body and feel the stretch in your hamstrings.
• Hold it and then switch legs.

6. Wall calf stretch

• Head towards the wall and place your hands for support.
• Place your heels on the ground and place one foot straight back.
• You lean forward and feel the stretch in your calves.
• Hold it and then switch legs.

7. Lifting the legs on the wall

• Stand with one side of your body facing the wall.
• Keep your outer legs away from the wall and straight.
• Lower it and repeat.
• Repeat on the other side.

8. Wall support pushups

• Place your hands on the wall, shoulder-width, facing the wall.
• Tilt your body towards the wall and bend your elbows.
• Push back to the starting position.

9. Twist spine sitting against the wall

• Sit with your back facing the wall and your legs straight out.
• Use the wall for support and twist the fuselage to one side.
• Return to the center and repeat on the other side.

10. Wall Glute Bridge

• Lie on your back with your feet flat on the wall.
• Push your heels and lift your hips off the floor.
• Remain and repeat.

11. Single press on the wall

• Lie on your back with one leg pressed against the wall and lift the other leg.
• Press your legs against the wall and lift your hips.
• Low, repeat. Switch legs.

12. Angle twist on the wall

• Place your feet on the wall, place them on your back, and bend your knees.
• Place your knees on one side and your shoulders on the floor.
• Return to the center and repeat on the other side.

13. Wall arm circle

• Stand with your back against the wall.
• Extend your arms to the sides and run a small controlled circle.
• Change the orientation of the circle.

14. Wall Balance Leg Extension

• One leg stands slightly away from the wall, and the other leg raises.
• Use the wall for balance while stretching the raised legs straight.
• Return to the starting position.

15. Expansion of legs sitting on the wall

• He sat with his back facing the wall, his legs stretched out.
• Place the other leg on the ground and stretch one leg straight.
• Return to the starting position and repeat with the other leg.

Note: Don’t forget to breathe deeply throughout each exercise and focus on the involvement of the core muscles. Gradually progress and listen to your body. If you are in pain, stop the exercise and talk to a healthcare professional or certified Pilates instructor.