How to do pilates against the wall and see results in a short time

In the constant search for physical activities that promote global well-being, the pilates with wall It has become a trend by being an innovative and effective option that can be done at home, without the need for machines or going anywhere.

This variation of the classic Pilates method combines traditional principles with resistance for deeper work that offers a series of benefits such as improving flexibility and posture, toning muscles, reducing stress and lifting mood.

Furthermore, their The results become noticeable in a short period of timemaking it an attractive option for adults of all ages and fitness levels.

5 wall pilates exercises to strengthen the whole body

The place Body Mind suggests several Pilates exercises on the wall to tone all the muscles of the body. He also recommends performing 3 sets of 10 repetitions of each variation in a conscious and relaxed manner.

Pilates exercise on the wall to strengthen the abdominals

With this exercise you tone your abdomen, arms and back. To do this you need to lie on the floor face up with your feet against the wall and raise your legs at a 45 degree angle. For 20 seconds, leave your arms stretched out next to your body and bring your chin close to your chest.

Pilates wall exercise to strengthen the glutes

Perform the same position as the previous exercise, lifting your hips but this time with your arms resting on the floor. As you lift your body, retain as much air as possible. Then, slowly lower your hips and extend your legs, exhaling gradually.

Pilates exercise on the wall to stretch and strengthen the back

To perform this exercise you must sit on the floor with your legs stretched out, so that your feet touch the wall, and lean your torso forward, until with your arms outstretched you can rest your hands open against the wall. You need to hold this position for 20 seconds.

Keep in mind that if you don’t reach your toes the first few times you do this exercise, after practicing it a few more times you will gain greater flexibility.

Pilates exercise on the wall to make the hips more flexible and strengthen the legs

Facing the wall, a long step away, you should place one foot as high as possible, trying to keep both legs straight, simultaneously bringing the trunk closer to the raised leg and bringing the hands closer to the ankle. You will have to hold this position for 20 seconds and then change legs.

When do you start to notice the benefits of Pilates?

According to specialists, the benefits of pilates can be observed in the short term. From the The first week you will start to notice progress in flexibility.

Meanwhile, if the goal is to lose weight, this will take a little longer and will need to be accompanied by a balanced diet.

Regarding the strength that the body’s muscles can acquire, this can be seen more in the medium and long term. But the important thing is to know that with all these exercises that add strength, you gain health and quality of life.