No gym, no problem: 7upper body exercises that only need a wall

Following movements are ideal for people who want to get in shape without having trained for at least a couple of years. Also ideal for those who are obese and do not yet have strength to work with their full body weight.

Let’s show you a simple workout you can do that requires nothing more than a wall, so you can start training right away.

1. Push up with wall

  • Place your hands on a wall, with an angle of separation from the body of 45 degrees.
  • Then try to bring your forehead to the wall, as close as you can, and slowly come back.
  • If you are a beginner, it is recommended not to exceed 3 sets of 10 repetitions each.

2. Wall squats

  • Lean your back against the wall and slide down as if you were going to sit down.
  • Place your arms at your sides. Raise your arms up to your shoulders without bending your elbows.
  • Hold this position for 10 seconds. Do 3 sets of 10 repetitions.

3. Wall bridge

  • Lie on your back with your arms outstretched at your sides. Rest your feet on the wall with your legs raised.
  • Push your feet against the wall to raise your hips, keeping your back straight and arms straight at your sides.
  • Back to the starting position. Perform 2 sets of 10 repetitions.

4. Wall scissors

  • Lie on your back with your feet flat on the wall, knees bent and hips slightly elevated with your hands supporting them.
  • Straighten your legs, keeping your heels on the wall. Lower one of your legs toward your head without bending your knee.
  • Bring it back against the wall and do the same with the other leg. Repeat 2 sets of 10 repetitions.

5. Windshield wipers

  • Lie on your back with your hands on your abdomen. Lift your legs up and lean them against the wall, forming a 90º angle.
  • Without bending your knee, slowly lower your right leg to the side as far as you can.
  • Return to the starting position and repeat with the left leg. Make 2 sets of 10 repetitions.

6. Toe exercises

  • Lie on your back with your hands on your abdomen and your legs raised at a 90° angle against the wall.
  • Raise your torso slightly and stretch your left arm upward, as if reaching for your toes.
  • Return to the starting position and repeat on the other side. Follow 3 sets of 10 repetitions.

7. Triceps extension on the wall

  • Stand in front of a wall, with your arms raised so that they pass above your head and fully stretched.
  • Bend your arms so that your elbows touch the wall. Return only with the strength of your arms and not the chest.
  • Do 3 sets of 10 repetitions.
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