Struggling to tone your belly and want a low-impact workout that actually works? Wall Pilates might be the game-changer you need!
This simple yet effective workout uses the support of a wall to help engage your core, improve posture, and strengthen your muscles without putting too much strain on your joints.
It’s perfect for all fitness levels and can be done right at home—no fancy equipment needed.
Get ready to sculpt your midsection, improve flexibility, and feel stronger with these easy-to-follow Wall Pilates moves!
Table of Contents
7 Min Wall Pilates for Belly
- Start with lying on your back with feet pressed against the wall and legs at a right angle; perform crunches, squeezing the abs and keeping the neck and shoulders relaxed.
- Transition to slow, controlled pulse crunches with hands by your sides, palms facing up, focusing on tightening the abs.
- Perform controlled circles with your upper body while keeping hands behind your head; repeat on both sides.
- Move to your side, placing the elbow under your shoulder; perform a hip dip and lift while keeping the body centered.
- Repeat the side hip dips on the other side for balance and core strengthening.
- Get into a plank position, keeping feet pressed against the wall; alternate arm raises while maintaining a tight core and squeezing glutes.
- Finish with back exercises by lying flat against the wall, performing controlled crunches while keeping the lower back pressed into the floor, followed by alternating leg raises from a wall-supported position.
Wall Pilates For Lower Belly
Warm-Up (Pelvic Rocks)
The workout begins with a warm-up focusing on pelvic rocks. The participant starts by lying on their back with their legs hip-distance apart. The goal is to flatten the lower back against the mat by engaging the abs to tilt the pelvis, effectively pressing the lower back into the mat. This movement helps activate the core.
Leg Lifts and Lowering
The first core exercise involves lifting one leg at a time while the other leg remains in a tabletop position (bent at a 90-degree angle). The participant lifts each leg and lowers it, engaging the core and trying to keep the other leg still. This movement is repeated for both legs, targeting the lower abs and hip flexors.
Tabletop Leg Lifts
In the next segment, the focus is on tabletop leg lifts. One leg is lifted straight up toward the ceiling, and then it is lowered back down, while keeping the opposite leg in a tabletop position. This exercise challenges the core as the participant works to control the movement while preventing the hips from rocking.
Leg Opening and Side Movements
The workout progresses with leg movements that involve opening one leg out to the side, pointing the toes, bending the knee, and returning it to the starting position. The key is to maintain a stable pelvis and avoid rocking the hips. This helps strengthen the inner thighs and obliques.
Leg Lifts with a Neutral Spine
The participant continues with a simple leg lift where they aim to lift their legs without arching the lower back. The focus here is on keeping the spine neutral and avoiding any strain in the lower back while engaging the abs.
Hip Lifts
The next exercise involves lifting the legs into a tabletop position and then lifting the hips off the mat. The movement targets the lower abs and helps engage the hip flexors. The instructor encourages the participant to only lift as much as they can control without relying on the arms for assistance.
Crossed Leg and Lower-Lift
The next set involves crossing the legs at the ankles, lowering them towards the mat, and then lifting them back up. The exercise is intensified by further distancing from the wall to challenge the core more. The participant must control the movement without using their arms for support.
Scissor Legs
The scissor exercise is introduced, where the legs alternate up and down in a scissoring motion. The legs should tap the wall with each switch. This exercise is great for improving strength in the abs and hip flexors. It’s noted that this variation is easier than traditional scissor kicks, as the wall offers support.
Single Knee Hold and Switch
The participant holds one knee in and extends the other leg straight out, alternating legs. This movement further works the abs and encourages balance and control in the lower body.
Bridge and Lowering
The bridge exercise follows, where the participant lifts the hips into a bridge position, engaging the glutes and abs. Afterward, they lower the hips back down, stretching the lower back.
Leg Circles
Next, the participant does leg circles. Starting with the legs up, they lower them towards the wall in a circular motion and return them to the starting position. This works the abs and helps with coordination and stability. The direction of the circles is reversed after 20 seconds.
Figure Eights
The participant now performs figure-eight leg movements, brushing the wall and coming back up. This is another exercise designed to improve core stability and flexibility.
Knee Drops and Side Reach
The workout moves into a stretching phase, starting with knee drops to the side, tapping the wall, and reaching overhead with the opposite arm. This targets the obliques and provides a gentle stretch for the torso.
Final Stretch
The workout ends with a series of stretches: a butterfly stretch (feet together, knees out) for the hips, followed by a hip flexor stretch with one leg extended behind. The session finishes with side stretches to open up the torso and release any tension built up during the workout.
