Have you heard of the pilates on the wall? They are exercises that can be done lying down or standing with the help of a wall, whose movements respect the philosophy of Joseph Pilates, the creator of the traditional technique. By strengthening the spine they help improve posture, tone the body, promote proper functioning of the body and reduce anxiety and stress.
Some celebs Those who love this type of training are Miley Cyrus, Jennifer Lopez, Lady Gaga, Shakira and the Blackpink girls, because in addition to the benefits that we already mentioned, there are certain movements that allow you to strengthen the gluteal muscles and increase them. Do you want to know what they are? Keep reading!
see more
Wall walks
Lie on your back and put your feet up on the wall. Very carefully, you are going to simulate that you are climbing the wall. Perform this exercise for 30 seconds.
Remember to keep a smooth and controlled breath in each movement.
Booty lift
Rest your arms on the floor and place your legs on the wall. After, lift the buttocks and lower them slowly. The trick is not to let them touch the ground! Repeat the exercise 15 times.
Lift & point
It is very similar to the last activity, only this time, you will only lift 1 leg and not the buttocks. We suggest you repeat the exercise between 15 and 20 times for each leg.
Leg swing
With both arms on the mat and legs on the wall, you’re going to raise the butt and give a gentle swing with each of the legs. Do this exercise 10 times in sets of 3.
Pretzel stretch
With your legs raised, place one on top of the other and hold that position for 30 seconds before rotating.
So that you know exactly how to do each exercise without hurting yourself, we leave you this guide video.
Ready to wear some? buttocks of steel with this routine pilates on the wall? It will transform your figure!