This wall Pilates workout targets core strength, improves posture, and increases overall body strength and flexibility.
I highly recommend this routine to clients to sculpt their bodies after 50.
Let’s explore the best wall Pilates workout to sculpt your body after 50.
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Wall Roll-down
The wall roll-down stretches the spine, improves posture, and engages the core muscles.
It’s a great way to warm up and increase flexibility in the back and hamstrings.
Stand with your back against the wall, feet hip-width apart and slightly away from the wall.
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Your arms should hang loosely.
Stop when your hands reach as far down as they comfortably can.
Repeat five to seven times.
They help in building lower-body strength and endurance.
Stand with your back against the wall, feet hip-width apart and a few inches away from the wall.
Hold the squat position for five to 10 seconds.
Push through your heels to slide back up to the starting position.
Repeat 10 to 12 times.
Stand sideways to the wall, with your right hand resting on it for support.
Slowly lower your leg back down without letting it touch the floor.
Repeat 10 to 12 times, then switch to the other side.
It also promotes proper alignment and stability.
Stand facing the wall, about arm’s length away.
Place your hands on the wall at shoulder height and width.
Walk your feet back until your body forms a straight line from your head to your heels.
Engage your core and hold the plank position for 20 to 30 seconds.
Rest and repeat three to five times.
Step back to create a slight incline with your body.
Bend your elbows and lower your chest toward the wall, keeping your body in a straight line.
Push back to the starting position.
Repeat 10 to 15 times.
