Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
A flat stomach has more to do with consistent exercise and a balanced diet than simply doing countless sit-ups. No matter how many crunches you do, if you’re not eating right and maintaining a regular fitness regime, you might struggle to achieve the toned midsection you desire.
If you’re seeking wall exercises for a flat stomach, it’s because you have your diet and exercise routine down pat.
Not sure whether you’re fit enough for what we’re about to discuss? Check out our blog – Does Wall Pilates Really Work?, to know exactly what wall exercises can and can’t do for you. Hint: sculpting a flat stomach may be one of them.
Now, about wall exercises for a flat stomach. Wall exercises are a great way to add variation to your workouts, and the best part is that they can be done anywhere. In your living room, when you have a few minutes between tasks, or even during commercial breaks – you could always squeeze in some wall exercises.
We’ve compiled a list of seven easy-to-follow wall exercises, designed to help you sculpt a flat stomach. We should mention that a “flat stomach” doesn’t necessarily mean a six-pack. These exercises will target your entire core, helping to strengthen and show the muscles that make up your midsection.
No. Wall Pilates is neither intense enough nor does it target specific abdominal muscles to burn considerable calories. However, practicing wall Pilates can improve your core strength, posture and flexibility – all of which are essential for a flat stomach (10).
One of the key benefits of wall exercises is that they engage your core muscles without putting too much strain on your back.
This is especially important if you have any existing back issues or injuries.If you can’t do crunches, sit-ups, Russian twists or any of those traditional ab-sculpting exercises without feeling back pain, wall exercises can give you results without causing discomfort.
Another reason we’re fronting wall exercises for flat tummy is that they require minimum equipment and can be modified to suit your fitness level. Whether you’re a beginner or a seasoned athlete, you can do wall exercises for a flat stomach with no equipment and still get a challenging workout for your core.
We all know how hectic life can get, leaving us with little or no time for exercise. Having a standard routine with wall exercises for a flat stomach at home is easily one of the most efficient ways to fit in a quick workout. No need to spend time traveling to the gym or waiting for equipment – just find a wall and get started!
Lastly, we’ll talk about functional fitness. You may not use wall Pilates for weight loss, but there’s no denying that it’s a great form of functional exercise (10).
Functional exercises are those that mimic everyday movements and help us perform daily tasks with ease. With wall exercises, you’ll be training your core muscles to support your spine, maintain good posture, and prevent injuries related to daily activities (13).
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Wall ab workouts are effective for strengthening the core muscles, which in turn can lead to a visibly cinched (and flat stomach.
The key is to combine these exercises with a healthy diet and overall fitness routine. Don’t just rely on wall exercises alone, but rather use them as an addition to your existing workout plan.
Other ways that wall ab workouts will influence how flat your stomach looks include:
Check out our wall pilates ab workout article for more wall ab workouts.
Some of the best wall exercises for a flat tummy include:
The wall plank targets your entire core, including the rectus abdominis (the six-pack muscles), obliques, and the deep-lying transverse abdominis. It also engages your shoulders, arms, and glutes, for a comprehensive workout.
To perform the Wall Plank:
The Wall Squat Hold targets the quadriceps, hamstrings, glutes, and calves, while effectively engaging the core muscles. It’s an excellent exercise for lower body strength and endurance, and it also helps tone the stomach by engaging various core muscles (14). Find out how to further target your lower body at home in our wall pilates for butt blog.
To perform the Wall Squat Hold:
Wall Sit-Ups target the midsection, particularly the rectus abdominis and obliques. They are an excellent exercise for building core strength and endurance, which can contribute to a toned, flat stomach.
To perform Wall Sit-Ups:
Read more: Wall Pilates for Butt: A Quick Guide for Beginners
Wall Mountain Climbers target your core, while also working your shoulders, chest, and legs. This exercise increases your heart rate, helping you burn more calories.
To perform Wall Mountain Climbers:
Wall Leg Lifts work your lower abdominal muscles and hip flexors. The weak lower abdominal muscles are responsible for the mommy pooch. This exercise engages them effectively to help tighten and tone the lower stomach.
To perform Wall Leg Lifts:
Wall Side Bends target your oblique muscles. This exercise can help define the sides of your waistline, contributing to a toned stomach.
To perform Wall Side Bends:
The Wall Bridge with Leg Extension works your core, glutes, and hamstrings, as well as your balance and stability.
To perform Wall Bridge with Leg Extension:
High-intensity exercises are known to burn more belly fat due to their ability to raise your heart rate and increase metabolic rate (2). It’s a good thing HIIT is more of a type of exercise, rather than a specific one. This means you can incorporate HIIT into almost any workout, including wall exercises for a flat stomach at home.
To make your wall exercise routine HIIT, follow the main principle which is to alternate between high-intensity effort with short rest periods. For example, do 30 seconds of the Wall Plank followed by a 10-second rest, before moving on to the next exercise.
This will not only help you burn belly fat but also make your wall exercises more challenging and effective overall. Mix and match different wall exercises to create your own HIIT routine that targets your core and helps you achieve a toned stomach.
Once you decide to go the HIIT route, your wall exercise routine may not be as long as traditional ones, but it’ll be more intense. You may also find yourself needing to take longer breaks between exercises or reduce the duration of exercises until you get used to the intensity.
In addition to incorporating wall exercises into your workout routine, a nutrient-dense diet is necessary for achieving a toned stomach. Regular exercise and proper nutrition go hand in hand when it comes to reaching your fitness goals. So, don’t forget to fuel your body with nutritious foods that fit into your daily calorie needs (4).
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You should do wall Pilates at least twice a week and as many times as you wish since it’s a low-impact exercise. However, to achieve a toned stomach and overall body strength, it’s recommended to have a mix of different types of exercises in your workout routine. This could include cardio, strength training, and flexibility exercises along with wall Pilates.
Give yourself enough rest days between workouts so that your muscles can recover; this will help prevent injuries and lead to better results (3).
An ideal routine may include wall Pilates on active rest days as follows:
A different approach could be to focus on wall exercises 3-4 times a week and alternate between cardio, strength training, and flexibility exercises on the other days. It’s all about finding a routine that works for you and allows enough time for rest and recovery.
Assuming you’re not aiming for fat loss, which takes longer, you can flatten your stomach in 7 days by dealing with bloating. Here are some tips to help reduce bloating and create the appearance of a flatter stomach in 7 days:
By following these tips, you can reduce bloating and create the appearance of a flatter stomach in just 7 days.
If you’re trying to burn belly fat, 7 days isn’t enough time to see significant results. However, incorporating a mixture of HIIT and wall exercises into your routine can help you make progress towards achieving a toned stomach in the long run. Remember to also prioritize proper nutrition, rest, and recovery for optimal results.
Read more: Does Wall Pilates Work? Discover Why Wall Pilates is the New FitTok Hype
Wall Pilates is effective because it’s accessible; you don’t need much equipment or even a lot of space to perform wall exercises. You also don’t need a lot of experience as most wall exercises can be modified to suit different fitness levels. Additionally, the support from the wall allows for proper form and alignment, making the exercises more effective.
It could take weeks, or even months, to see significant results from any exercise routine. Consistency and patience are key when it comes to seeing results from wall pilates for weight loss for beginners.
However, with proper form and a well-rounded routine that includes other types of exercises, you may start to notice improvements in your core strength and posture within a few weeks.
According to a study by the American Council on Exercise, a 50-minute Pilates session can burn an average of 175 calories for a beginner routine and 254 calories for an advanced routine (11). However, the number of calories burned can vary depending on factors like intensity level and individual body composition. Wall pilates for weight loss at home is not necessarily meant to be a high-calorie burning workout; it’s more focused on strengthening and toning.
Wall exercises are a great addition to any workout routine, especially if you’re looking to target your core and achieve a toned stomach.
By incorporating high-intensity intervals, proper rest days, and following a balanced diet, you can make the most out of wall exercises and reach your fitness goals. Remember to listen to your body and make adjustments as needed for an effective and enjoyable workout experience.
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