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10 Minutes Wall Workout To Tone Your Arms, Shoulders & Legs

Madhura Mohan

Posted on April 01 2021

E

xercises are typically thought of as done in the gym with some equipment like machines, barbells, squat racks, kettlebells, dumbbells, bands and various other tools.

There is one piece of easily available equipment that most of us have overlooked. Walls are in your gym and everywhere, but most of us have never looked at a wall as the perfect piece of equipment to strengthen our body.

The purpose of walls is confined only to support roofs, floors, ceilings and provide shelter from elements like rain and wind. This is not it guys, with most of the world changed after 2020, our normal exercise routine has had to undergo a few changes too. Now, it’s time for us to look for alternatives in hand when it comes to a fitness routine.

This article tells you about the best alternative for fitness…I swear by the end of this blog, you will be reaching out to a wall…The wall workout is perfect for sneaking in a quick routine at home, or outdoors. All you need is a sturdy wall and a minimum of 10 minutes of your time…

 

WALL PUSHUPS

1. Stand facing a wall, with your arms stretched out in front of your chest.

2. Keeping your core tight, bend forwards to bring your chest towards the wall.

3. Your elbows will fold at this point and your body goes diagonal with heels raised and you are standing on tiptoes.

4. There should be a straight line from head to heels.

5. Hold this position for 10 seconds.

6. Slowly push back from the wall, contracting your chest muscles and straightening your arms to move back to the starting position.

7. Repeat this exercise 10-20 times.

Benefits: Strengthens and tones muscles of your upper body (chest muscles, core muscles, upper and middle back muscles, biceps and triceps).

 

WALL SITS

1. Start with your back against a wall with your feet shoulder-width apart and about 2 feet away from the wall.

2. Engage your core muscles and slowly slide your back down the wall, bending your legs to 90 degrees.

3. Make sure your knees are directly above your ankles and not over your toes.

4. While you slide down your body, your head, shoulder, neck and spine should be flat against the wall.

5. You can place your hands crossed in front of you, avoid placing your hands on your thighs as this will make the exercise less difficult.

6. Hold this position for 10-15 seconds.

7. Slowly get back to the standing position by sliding up the wall.

Benefits: Great way to build strength and endurance in glutes, calves, quads, and your abdominal muscles.

 

WALL SQUATS

1. Stand with your head and back against a wall with feet about 2 feet in front of you.

2. Lower your body into a squat position until your thighs are parallel to the floor and your knees are at 90 degree angle.

3. You can rest your arms at your sides.

4. Hold for 20seconds.

5. Slowly return to starting position by straightening your knees and pushing heels into the floor and sliding back up against the wall.

6. Repeat this motion continuously for one rep of 10-20 times.

Benefits: This exercise stretches and strengthens quads, hamstrings and your lower body.

 

WALL BRIDGE

1. Lay on your back with your butt against the wall and arms by your sides.

2. Plant soles of your feet on the wall, with your feet hip-width apart, legs bent at 90 degrees.

3. Your thighs should be perpendicular to the floor.

4. Now, squeeze your glutes and raise your middle back and hips off the floor, keeping your shoulder blades on the ground.

5. Hold this position for 10-15 seconds.

6. Slowly return to the starting position.

7. Repeat this exercise 10-15 times.

Benefits: Activates your hamstrings, glutes, mobilizes your lower back and activates your core.

 

LEGS UP ON WALL

1. Lie on your back with your hips touching the wall, swing your legs up the wall so that the back of your legs are resting on the wall.

2. Lengthen your neck out and relax your face. Flex your feet toward the ceiling.

3. Hold this position for 10-15 seconds.

4. Rest your head and back on the ground, so your body forms a 90-degree angle.

5. Slowly move out of this pose and come back to the starting neutral position.

Benefits: This restorative, rejuvenating pose stretches out hamstrings, lower back, increases circulation, reduces swelling and pain in lower extremities.

 

What say, guys, found it interesting and got some motivation to try wall workouts today?

Wall workouts are unique workouts that will fulfil your need for new, interesting workouts…

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