Are you struggling to find a beginner or senior friendly Wall Pilates Workout book that you can consistently practice from the comfort of your home?
If you answered is yes, this book meets your needs!
This comprehensive guide is designed specifically for women, seniors, and beginners, offering step-by-step instructions and visual illustrations to ensure quick and effective workout routines. With a focus on improved flexibility, balance, core and muscle strength, this book presents a 30-day challenge that will help achieve the results you dream.
Author(s): Clark, Gloria
Year: 2023
Language: English
Commentary: Wall Pilates Workouts, Home Workout Guide for Flexibility, Core Strength, and Balancev, 30-days challenge
Pages: 144
Tags: Wall Pilates Workouts, Home Workout Guide for Flexibility, Core Strength, and Balancev, 30-days challenge
CONTENTS
Introduction
What is Wall Pilates?
Benefits of Wall Pilates
Improved alignment
Increased core engagement
Enhanced body awareness
Greater stability and balance
Increased flexibility
Enhanced mind-body connection
Versatility and variety
How Often to Workout
How to Use This Book
Getting Started
Safety Tips for Wall Pilates
Equipment Needed
Essential Breathing Exercises for Wall Pilates
Diaphragmatic Breathing
Rib Expansion Breathing
Three-Part Breath
Counted Breathing
Progressive Relaxation
Coordinated Breathing with Movement
Warm-up Exercises
Bottomline
Basic wall pilates exercises - foundation
Basic wall pilates for beginners
Single knee crunch
Wall bridges and calf raise
Reach walls
Marching Bridge
Wall Sit and Calf Raise
Posture and Core Strength Exercises
Five posture and core strength exercises
The hundred
The Saw
The Mermaid
Pilate roll up
Pilates swan
Upper Body Wall Pilates Exercises
Five upper body wall pilates workouts
Wall Push-ups
Wall angels
Wall plank
Pilates Side Bend
Kneeling Side Kick
Full body wall pilates
Five full-body wall pilates
Single-arm wall pilates
Wall Leg lifts
Wall Split squats
Wall Side planks
Wall Roll-Downs
Flexibility and Balance Exercises
Five flexibility and balance exercises you can practice
Cat-Cow Stretch
Lunge Stretch
Double Leg Lifts
The Corkscrew
The Bicycle
Advanced Wall Pilates Exercises
Five advanced wall pilates exercises
Diagonal reach
One-leg forward bends
Pilates teaser
Jackknife
Neck Pull
Wall Pilates Exercises for Weight Loss
Five Pilates for Weight Loss
Pilate swimming
V-ups
Crisscross
Side-Lying Leg Lifts
Plank Jack
30-Day Workout Plan
30-Day Wall Pilates Workout Plan for Seniors and Women
Week 1: Getting Started
Week 2: Building Strength
Week 3: Increasing Endurance
Week 4: Fine-Tuning Technique
Week 5: Challenge and Progress
Conclusion
