Wall Pilates Workouts for Women: Over 50 Exercises with Step-by-Step Video Tutorials and Pictures
⭐VIDEO TUTORIAL OF EACH EXERCISE ⭐ TRANSFORM YOUR BODY IN JUST 10 MINUTES A DAY: "Wall Pilates Workouts for Women&
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English Pages 143 Year 2023
- Commentary
- Wall Pilates Workouts for Women:,+50 Exercises with Step-by-Step Video Tutorials and Pictures, 30 days challenge,, glutes+stomach program
Table of contents :
TABLE OF CONTENTS
INTRODUCTION
CHAPTER 1: WALL PILATES: WHAT YOU REALLY NEED
Equipment and Tools
Space Requirements & Practice Area
Set Your Goals
CHAPTER 2: SAFETY AND PRECAUTIONS
CHAPTER 3: WARM-UP AND COOLDOWN
The Importance of Warm-Up
WARM-UP EXERCISES
Wall Mountain Climbers
Wall Lateral Lunges
Wall Leg Swings
Wall Single-Leg Lifts
Wall Calf Raises
Arm Circles
Wall Single Leg Circles
Wall Angels
Knee To Nose
Wall Leg Raise + Kick Back
COOLDOWN EXERCISES
The Role of Cooldown Exercises
Wall Cobra Pose
Wall Cat Pose
Lower Body Stretch
Wall-Assisted Puppy Pose
Wall Sphinx Pose
CHAPTER 4: COMPREHENSIVE WALL PILATES EXERCISES
ABS & CORE EXERCISES
Abs And Core Crunch Version
Abs And Core Oblique Version
Wall Bicycle Crunches
Wall Pike Crunches
Wall Abdominal Press Legs Version
Superman
Wall Teaser Abs Core
Wall Walking Plank
Dolphine Pose
Dolphine Pose With Feet Elevated On Wall
Reverse Curl
ARMS & SHOULDERS STRETCHES AND STRENGHTING EXERCISES
Arm Bends
Arms/Shoulder Stretch
Wall Push-Ups
Wall Push-Ups Dog Pose Version
Seated Trunk Rotation
Wall Touches Plank
Extended Downward Plank
LOWER BODY EXERCISES
Wall Hip Thrust / Bridge With Both Legs
Lunges Classic
Lunges + Kick Back
Back To The Wall Lunges
Wall Squats
Wall Sit Heel Raise
Standing Wall Leg Lift
Clamshells
Forward Wall Squats
One-Legged Wall Sit
Glute Bridge Half-Assisted
Single Leg Glute Bridge
FLEXIBILITY AND BALANCE EXERCISES
Wall Side Leg Lift
Toe Touch Crunch
Wall Table Top
Wall Single Leg Stretch (Left & Right)
Wall Scissor
Extended Glute Bridge Rotation
Dynamic Plank With Wall Support
CHAPTER 5: SPECIALIZED WORKOUT PROGRAMS
WARM UP ROUTINE (10 MINS)
COOLDOWN ROUTINE
FLEXIBILITY FOCUS WEEKLY WORKOUT PLAN
WEIGHT LOSS WEEKLY WORKOUT PLAN
CORE STRENGHT & FLAT STOMACH FOCUS WEEKLY WORKOUT PLAN
30 DAYS CHALLENGE
CHAPTER 6: NUTRITION AND WELL-BEING
Nutrition Tips for Optimal Performance in Wall Pilates
Macronutrients:
Micronutrients and Their Sources:
Weight Management: Weight Loss, Maintenance, And Muscle Growth.
CONCLUSION
