Wall Pilates for Weight Loss: 28 days of training with illustrated poses to increase strength, flexibility, balance, and help you lose weight. Includes motivational music playlists.

Table of contents :
Sommario

INTRODUCTION

PREPARATION FOR PILATES ON A WALL

Tools and Equipment

Adapting the Training Environment

Proper Posture and Breathing

Guidelines and Suggestions

STRETCHING FOCUS

Wall Roll Down

Wall Angel

Wall Spine Stretch

Wall Pike Stretch

Wall Chest Opener

Wall Shoulder Stretch

Wall Side Bend

Knee to Chest

CORE FOCUS

Wall Teaser

Wall Side Plank

Wall Bicycle Crunches

Wall Crunch

Wall Lateral Crunch

Wall Plank

Wall Plank Push

Wall Reverse Plank

FULL BODY FOCUS

Wall Push-Up

Wall Arm Circles

Single Arm Push-Up

Wall Squat

Wall Single Leg Squat

Wall Bridge

Wall Single Leg Bridge

Wall Leg Circle

Wall Lunges

Wall Scissors

Wall Side Leg Lifts

Mountain Climber Wall

Wall Sit

Back Leg Lift

HEALTHY EATING

CHALLENGES AND SOLUTIONS

Motivation and Plateaus

Time Management

CONCLUSION

28 DAYS WORKOUT AND MUSIC PLAYLIST