Pilates wall exercises: 5 exercises to increase the buttocks in record time

Have you heard about Pilates on the wall? They are exercises that can be done lying down or standing with the help of a wall whose movements respect the philosophy of Joseph Pilates, the creator of the traditional technique. By strengthening the spine they help improve posture, tone the body, promote proper functioning of the body and reduce anxiety and stress.

some celebrities Those who like this type of training are Miley Cyrus, Jennifer Lopez, Lady Gaga, Shakira and the Blackpink girls, because in addition to the benefits we have already mentioned, there are certain movements that allow you to strengthen gluteal muscles; and increase it. Do you want to know what they are? Read on!

Wall walks

Lie on your back and put your feet up on the wall. Very carefully, you will simulate that you are climbing the wall. Do this exercise for 30 seconds.

booty lift

Place your arms on the floor and place your feet on the wall. after, Lift your buttocks And lower it slowly. The trick is not to let them touch the ground! Repeat the exercise 15 times.

Lift and point

It’s very similar to the last activity, only this time, you’ll be lifting only one leg and not your buttocks. We suggest that you repeat the exercise between 15 and 20 times for each leg.

leg swing

With both arms on the mat and legs on the wall, you’re going Lift your ass It gives a nice swing with both legs. Do this exercise 10 times in sets of 3.

Pretzel stretch

With your legs lifted, place one on top of the other and hold this position for 30 seconds before turning.

So that you know exactly how to do each exercise without hurting yourself, we leave you this how-to video.

Ready to wear some? Steel buttocks with this routine Pilates on the wall? It will transform your personality!