10 Minute Wall Pilates Workouts for Seniors: The Complete Illustrated Guide of 50+ Wall Exercises that Elderly of Any Level Can Do Step-by-Step at Home by Ritter Dorian

Author:Ritter, Dorian
Language: eng
Format: epub
Published: 2023-06-12T00:00:00+00:00

Wall Butterfly Pose 3

Level: Intermediate

Benefits: This position is very useful for stretching the hips and working the buttocks.

Steps:

Begin by lying on the mat or floor with your back flat on the ground.

Place your feet flat on the wall, with your legs bent and your pelvis close to the wall. This is the starting position.

With your feet pressed against the wall and your hands firmly on the floor, engage your core and use your glutes to lift your pelvis upward.

Hold this position for 5 seconds, then bring your feet together and extend both knees sideways.

Bring your knees back together and slowly repeat this opening movement 8 times, then lower your pelvis to the floor to finish the exercise.

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