Wall pilates: Get a sculpted butt, thighs on your back

IF you’ve been searching for that perfect exercise that you can do while lying down and focusing on your latest Netflix K-drama, then wall pilates will be great for you. Done chiefly by using the wall, and lying on your back for the most part, this series of workouts will have your belly flat, and butt and thighs toned in no time, and with minimal effort.

Fitness trainer Lennox Richards said wall pilates are super easy to execute, and women will see results fast.

“It’s good for the woman who wants to tone up, lose that belly, and get a full workout in without any equipment,” Richards said.

He suggests these four moves that will specifically target your buttocks, belly, legs and thighs.

For the thighs

1) Lie on your back with your buttocks against the wall and your legs going straight up the wall.

2) While keeping your legs against the wall, open them away from each other like you’re doing a split, as far as you can comfortably go.

3) Draw your legs back together, and repeat for 20 reps at a time.

For the buttocks

1) Stand with your back, hips and shoulders against the wall. Set your feet out about a foot away from the wall, facing out. Put your arms at your sides with your palms facing the wall.

2) Bend your knees and slide down the wall. The aim is to get your thighs parallel to the floor.

3) Straighten your legs back to your starting position. Repeat and hold, for 10 repetitions.

For the legs

1) Lie on your back with both feet flat on the wall and knees bent.

2) Press against the wall with your feet, and slowly curl your buttocks and lower back up off the floor until you are in a bridge position. Hold.

3) Lift each foot off the wall one at a time, as if you are marching, for a count of 10. Do 10 repetitions.

For the stomach

1) Lie on your back with your legs straight and your feet flat against the wall.

2) Raise your legs, one at a time, first upwards, then towards your stomach, then outwards in a circular, pumping motion. Repeat.

3) Do the same with the other leg, focusing on keeping a good, steady momentum.