You don’t need machines or hours at the gym to tone your belly and thighs. These 3 simple wall exercises will help you build strength, increase endurance and burn fat in less than 5 minutes.
Wall workouts are low impact, ideal for beginners and super functional . They work your core, butt, and legs while increasing balance and posture. Done at home, at the office or when you just need 10 minutes to burn fat and get stronger, these 3 moves using nothing but a wall will help you torch calories and tone trouble areas like your belly and thighs.
3 Best Wall Exercises for Belly Fat and Thighs – Quick, Effective Home Routine
1. Wall sit
The muscles that should be targeted are the quads, glutes, hamstrings and core, with a focus on the lower abs and transverse abdominis.
How to do it:
- Stand with back against wall, feet hip width apart.
- Keeping your back against the wall, slide down and bend your knees until your thighs are parallel to the floor. Place hands at sides with palms against wall or pointing inward.
- Squeeze your abs and press your lower back against the wall.
- Hold this position as long as possible. Keep your feet flat and your knees above your ankles.
- When you’re ready to finish a set, slide up the wall to stand instead of falling to the floor.
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Time: 3 sets of 1 minute each (build up from 30 seconds if needed)
Tip: Should the exertion prove excessive, begin by positioning your thighs at a higher point (with reduced flexion). To progress, add a weight to your lap.
Why It Works: Wall sit constitute a potent isometric exercise, engaging the quadriceps and gluteal muscles, and thus facilitating the combustion of a significant number of calories. This is achieved by exerting profound core stabilisation to ensure that the lower back remains firmly pressed against the wall. This tightens the abdomen, reduces the appearance of a ‘pooch’, and increases endurance for fat loss.
2. Lunges Against Wall
Target Area: The muscles targeted are the deep core (transverse abdominis). Other targeted muscles are the hip flexors. Inner/outer thighs are targeted too. So are the quads and glutes.
How to do it:
- Stand upright with one foot in front of the other, feet about 60-90 cm apart, toes pointing forward, hands on the wall, body relaxed.
- Bend the back leg so that the knee touches the floor, and bend the front leg 90 degrees.
- Tighten your abdominal muscles, slowly stand up straight to the original position, then continue to lower your legs and repeat the movement.
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Reps: 3 sets of 20 per leg (40 total lunges per set)
Tip: Keep your torso upright and use the wall to help you maintain your balance, rather than leaning on it. Take shorter steps if your knees are hurting.
Why It Works: Wall lunges strike the perfect balance between stability and range of motion. This low-impact exercise engages the deep core muscles to improve stability and works the hip flexors and thighs. It also boosts the heart rate to burn calories and improve posture.
3. One Leg Dead-lift Wall Supported
The muscles targeted are those in the back of the thighs, the buttocks, the lower abdominal muscles, and the core’s stability.
How to do it:
- Stand upright against wall, feet hip width apart, left hand on wall, right hand out to side.
- Raise right leg, keeping right knee slightly flexed.
- Kick right leg back, lower torso perpendicular to supporting leg so that torso and legs form a straight line.
- Raise your body to stand up straight, finish one exercise.
- Complete all reps on one side, then switch legs.
- Reps: 3 sets of 20 per leg
Tip: Keep your back straight and your core muscles engaged. Only use the wall for light balance. Don’t use it for support.
Why It Works: The posterior chain (hamstrings and glutes) is strengthened, balance is maintained through the engagement of the lower abs, and high calorie burn is promoted through unilateral work when single-leg deadlifts are performed with wall support. This exercise tones the buttocks and lower abdomen, and improves coordination without putting stress on the back.
These three wall exercises are a smart, sustainable way to tone your midsection and legs. Do them before bed. You can also do them during a break. You can even incorporate them into your morning routine! Find a wall, set your timer, and get ready to sculpt your way to a stronger, leaner you!
