Shape (Malaysia) - - Your Shape-Over Plan -

way to do body­weight rou­tines, and it’s all about go­ing ver­ti­cal. “Us­ing a wall can in­ten­sify many moves that are typ­i­cally done on the floor,” says Lisa Corsello, the creator and owner of Burn Pi­lates in San Fran­cisco. Not to men­tion that you can find a wall (or a pil­lar or a tree) any­where.

Corsello de­signed this eight-move wall work­out to tar­get your lower body and core—to the point where you’ll likely feel your mus­cles quiver as you com­plete each set. That’s where the body chang­ing hap­pens. Plus, you’ll boost your bal­ance, sta­bil­ity, and align­ment: “Work­ing against a ver­ti­cal sur­face helps improve your align­ment be­cause it gives you a phys­i­cal guide for prop­erly plac­ing your body in space,” says Corsello, who uses these moves with her clients.

For in­stance, take the wall cir­cle ex­er­cise: Main­tain­ing contact on the wall with your toe as you trace re­quires your leg to be fully ex­tended— that’s how to en­sure you max­imise your glute, quad, and calf mus­cle con­trac­tion— but with­out the wall there to keep you ac­count­able, you wouldn’t re­alise if your leg was bent a lit­tle bit. You’ll also no­tice as you per­form the wall squat snow an­gels (shown at right) that it’s a lot harder than you thought to keep your el­bows and wrists against the wall to get that chest stretch.

And be­cause you’ll be push­ing into the wall with each rep, you’ll get a big­ger mus­cle con­trac­tion than you would do­ing these same drills the wall-free way.

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