Belly fat is public enemy number one for many of us. Beyond being aesthetically frustrating, it’s also linked to serious health concerns. While there are countless ways to tackle stubborn midsection weight—from planking routines to dietary changes—one Pilates coach reveals a gentle yet remarkably effective method for finally saying goodbye to that persistent belly bulge. Pilates is a practice built on muscle-strengthening exercises and breathwork that tones the body while targeting those deep, hard-to-reach muscles.
Among the many variations of Pilates, wall exercises stand out for their accessibility and effectiveness, especially if you don’t have gym equipment at home. By using the wall as a support point, these moves promote better body alignment and work for everyone from beginners to advanced practitioners. Here are the four best wall Pilates exercises to lose belly fat, achieve a flatter stomach, and reclaim a more defined waistline.
Two Dynamic Exercises
Both the wall chair exercise and wall mountain climbers offer a full-body workout while targeting your core and toning your abs. To perform the wall chair, stand with your back against a wall and your feet about two feet away from it. Lower your body by bending your knees until they form a right angle, as if you’re sitting in an invisible chair. Engage your abs to stabilize yourself. This exercise works your abdominal muscles, legs, and glutes while promoting calorie burn (you’ll feel that muscle fire!).
For wall mountain climbers—an excellent cardio move—place your hands flat against the wall with arms extended and feet slightly behind you. Keeping your body aligned, bring one knee toward your chest, then quickly alternate with the other leg. Do this exercise for three sets of 30 seconds to elevate your heart rate and torch calories fast.
Two Gentler Exercises
The wall leg raise specifically targets the lower abdominal muscles, which are notoriously difficult to work in everyday life. To do this, place your back flat against the wall in a chair position, then lift one leg at a time. You can also add small pulses with your leg before switching to the other side. This exercise tones the lower abs while promoting better blood circulation in your legs.
Finally, the wall plank is an accessible variation of the classic floor exercise that also strengthens your abs and helps you lose belly fat. To perform this move, place your forearms against the wall at shoulder height, with your feet positioned back to form a straight line with your body. Contract your abs and hold this position for at least 20 to 40 seconds before taking a break and repeating.
These wall-based Pilates exercises offer a low-impact, equipment-free solution for targeting stubborn belly fat—perfect for anyone over 60 looking to strengthen their core and slim their waistline from the comfort of home.
This article first appeared on aufeminin.com – Author: Jessica Ferret
