Tone your abs, glutes, thighs, arms and more. This total body wall workout is perfect for sneaking in a quick routine at home or in the office. No equipment needed, just a wall and 10 minutes.
Before you start this kind of training, remember that you need perseverance, the magic word that will help you achieve your goals. There is no magic in life. How you look depends on you, on how much you have the will and determination to improve.
Do these wall workout every day, resting 30 to 60 seconds between each exercise. Gradually increase the number of repetitions until you are doing at least 20 repetitions per set. Below are the instructions for these exercises.
1. Wall Sit
Stand with your back against the wall you have chosen. Take a few small steps forward, keeping your back and arms against the wall, bend your legs at a 90 degree angle and lower your back. Hold the “sitting” position for a few seconds and then come back up.
2. Triceps Push-Up
Stand in front of the wall you have chosen, about 40 inches away, and place your hands against the wall, palms open. Your arms should feel well stretched, if not you will need to step back a few inches. Again, non-slip shoes are required. Bend your arms, move your body closer to the wall and then step back, working your arm muscles and abs.
3. Mountain Climber
This exercise becomes increasingly difficult and requires your full attention. Assume the “dog” position and kneel with your feet facing the wall. Raise your lower body by climbing up the wall with your feet until you form a line from your feet to your shoulders that is parallel to the floor. Now bring one leg up to your chest at a time and only come back when you have reached balance.
4. Glute Bridge
Same position, but the buttocks are about 30 cm from the wall. The feet are against the wall and the legs are bent. The arms should remain firmly on the floor. From here, lift your buttocks by extending your right leg and letting it go up. Return to the starting position and bend the other leg, continuing to lift the buttocks and keep the abdominal muscles engaged.
5. Legs on the Wall
Now you can rest for a while. Lie on your back on a mat and place your bottom as close to the wall as possible, while lifting your legs firmly against the wall until they form a perfect 90° angle. Hold this position for 10 minutes; it is very beneficial for your spine and circulation. After this time, do pelvic lifts by pushing your feet down and pressing the soles of your feet firmly against the wall.