20 Min Wall Pilates for Weight Loss & Toning | 28 DAY WALL PILATES CHALLENGE Day 24

Welcome to day 24 of the 28 day wall Pilates challenge! Today we have a 20 minute full body wall Pilates workout to burn fat and tone your whole body.

Important tips to get the most out of this workout:
– Lead upwards with your pelvis on the hinging movements
– Squeeze your glutes tight
– Avoid pushing too hard against the wall with your feet, this will cause sliding
– Keep your core contracted
– Keep your lower back pressed firmly into the floor when lying flat
– Avoid twisting your hips and upper body off the ground during side movements
– Control each movement and contract the working muscles

Enjoy! xx

21 Day Weight Loss Plan – https://jennacollinsfitness.teachable.com/p/21-day-weight-loss-plan
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General disclaimer
Any form of exercise involves a risk of injury, especially when performed incorrectly or with poor form. I am a qualified personal trainer and nutrition coach. I am not a physician, dietitian or medical doctor. Please do not take my advice as a substitute for medical advice. The health and fitness advice provided on my channel is to the best of my knowledge and is a guideline for exercise and nutrition that you can follow and perform at your own risk.
Should you have any existing medical conditions or health concerns please consult a medical doctor before performing any exercises or implementing nutritional advice provided Jenna Collins Fitness.
I do not guarantee results from any of my workouts. Each person is different and will get different results from any workout they perform. Regular exercise combined consistent good nutrition habits is key to getting results.

Hi there welcome to Jenna Collins Fitness today we have an intense 20-minute W Pates workout to work your full body this will help build strength definition and burn fat come onto your front and extend your lower legs up the wall with your knees pressed against it place your hands

Under your shoulders and keep your elbows close to your body push up arching through your back and in a flowing movement push your hips back towards the wall stretch right out through your arms and spine return all the way back down to the starting position lie on your front and keep your legs

Extended up the wall with your knees pressed against it rest propped up on your forearms like a plank position press your pelvis into the floor and then push back leading with your hips towards the wall extend through your spine and feel a nice stretch through your back and

Arms keep your neck neutral turn back down pressing your hips into the floor come onto your back now and press your left foot against the wall so your leg is at a right angle extend your right leg up and slowly in controlled lower it to the side and then bring it back up

Keep your lower back pressed into the floor and your core contracted don’t let your body twist this is just your right leg that is doing the work okay you’re going to stay in the same position with your hips but this time push up upwards with your pelvis through

Your left leg and hold this position extend your right leg up and again bring it down to the side keeping it slow and controlled and keep your knee straight okay and now you’re repeating the last two exercises with the left leg starting with the side leg extensions lying flat on the floor

And now with the left leg again you’re doing the side extensions with your hips raised okay we’re back working the right leg now again push up through your left foot so your pelvis is raised and right leg extended this time perform a pulse movement with your pelvis drive through

With your left leg you should feel this in your lift glute and hamstring repeat this now with a lift leg raised and right leg on the wall okay come back down and slide your hips closer to the wall now prop yourself up so you’re resting on your elbows with

Your chest and shoulders open keeping your quads contracted and knees straight remove your right leg from the wall and return the rest of your body remains still repeat this with the left leg now you’re going to slide all the way into the wall so your glutes are pressed

Against it lie flat on your back with your arms overhead while keeping your lower back pressed into the floor you’re going to perform slow controlled crunches reaching up towards your ankles make sure your abs are squeezed tight and your neck and back are not doing the work this is all coming from your

Core lie flat and place both feet against the wall so your legs are again at a right angle place your hands behind your head your feet should be shoulder width apart crunch to one side bringing your elbow to meet the opposite knee and Alternate Side make sure your abs are contracted and

Your neck and shoulders again are not doing the work okay last exercise your hips and feet remain in the same position as you raise up lead with your pelvis and squeeze your glute muscles hold this position and Alternate your legs bringing them off the wall towards you keeping your knees

Bent don’t let your pelvis sink okay keep your hips in the same position but this time raise your hips up and torso off the ground so your body is fully extended now and legs outstretched make sure your glutes are squeezed and core tight alternate your legs bringing them off the wall

Okay with this next exercise lie on your back with your left foot flat on the wall your leg should be at a right angle raise your hips up leading with your pelvis and squeeze your glutes holding this position perform small circles keeping your knee straight okay now we’re going to repeat the leg

Circle with our left leg now remember to keep your pelvis up and glutes tight okay now you want to keep your hips in the same position but your back lying flat on the ground with your feet pressed against the wall raise your arms above your your head and as you push up

With your pelvis bring your arms down in a sweeping Circle squeeze your glute muscles don’t push away from the wall with your feet this will cause you to slide press your lower back into the floor upon return all right remaining in the same position with your hips with your left foot

Against the wall so that your leg is at a right angle raise your hips up extending your right leg make sure that you’re pushing upwards with your pelvis come back down but keep your hips slightly raised off the floor this keeps the resistance on your glutes hamstrings and quads

Repeat this on the other side place your left leg against the wall and push upwards into a hold position with your pelvis raised perform a slow pulse-like movement with your hips your working leg remains bent this time repeat this on the other side come into a push-up position with your

Feet against the wall walk your hands back towards your feet while leading with your hips and keep your knees straight try and get your hands as close to your feet as possible okay guys this is the last exercise now well done lie on your front and extend

Your lower legs up the wall with your knees pressed against it extend your arms out in front of you slightly off the ground and then bring them in placing your hands under your shoulders and push up through your arms keeping your back straight slowly level back down you’re not arching your back here

This is a push-up movement all right guys well done thank you so much for joining me and I’ll see you on the next workout