You may imagine working out at home is hard without any equipment, but don’t assume that the walls in your house are powerless. They can be of great assistance to you for a whole-body workout. Incorporating these 7 exercises into your workout routine will allow you to focus on several muscles. These wall exercises are the best for people who do not have time or who do not wish to hit the gym.
7 Effective Wall Pilates Exercises At Home
1. Wall Squats
Wall squats target the quadriceps, glutes and hamstrings. First, place your back against a wall with your feet apart at shoulder width. Gradually descend until your thighs are at an angle of 90° with the ground. After a while, push yourself up via your heels to return to the initial point. Aim for three sets of ten to fifteen repetitions each set.
2. Wall Push-Ups
Wall push-ups are an upper body exercise, perfect for boosting the strength of your pectorals, deltoids and triceps. Stand about one arm’s length from the wall with your feet at shoulder-width apart. Keep your back straight as you lower down your chest towards the wall by bending your arms and leaning forward. After having done this return to the starting position using controlled movement. An easier version is putting your feet closer to the wall. Aim in doing three sets with the most number of repetitions possible.
3. Wall Pike
Stand in front of the wall with your palms shoulder-width apart, slightly above the shoulder top. Move your feet until your frame paperwork is straight from head to heels. Slowly lower your hips closer to the floor, keeping your centre straight and heels flat. Hold for a minute, then press back to the beginning position. Aim for 3 units of 10-15 repetitions.
4. Wall Calf Raises
Don’t neglect your calves! Stand with your feet on a small raised platform near the wall, with your heels flat on the ground. With your palms on the wall for stability, rise onto your feet, squeezing your calves at the top. Slowly lower back. Aim for three units of 15-20 repetitions.
5. Wall Plank
This wall yoga exercise strengthens your centre, shoulders, and glutes. Start in a push-up position with your forearms on the floor and elbows stacked underneath your shoulders. Engage your core and hold your frame straight from head to heels. Hold for as long as possible.
6. Wall Sit
This easy exercise works your quads and middle. Stand with your back flat towards the wall, feet shoulder-width aside, and slowly slide down until your thighs parallel the ground. Hold this pose for as long as possible, keeping your centre engaged and returning immediately. Aim for 3 sets.
Source: Pexels
7. Wall Mountain Climbers
Wall mountain climbers are a great way to engage your core, shoulders, and legs and improve cardiovascular fitness. Start by standing facing a vertical surface, and put your hands at shoulder level and width apart. Take a few steps back so your body is in one straight line from head to toe, like in the plank pose.
The first movement involves raising one knee towards the chest before quickly changing to the other leg, simulating running against the wall without letting go of it until done. Keep switching legs rapidly while keeping a tight stomach and regular breaths; alternating legs at high speed while maintaining engaged abs and steady inhales/exhales. Thus, this activity burns off calories quickly and engages various muscle groups for the overall well-being of an individual’s physique.
Source: Pexels
Summing Up
These seven wall exercises will strengthen and tone your body, increase your stamina, and improve flexibility and balance, among others, without any equipment needed. It is essential to acknowledge the signs that our bodies give us, start slow with something we can manage and build on it gradually as we get used to each exercise. You can achieve all these fitness goals using these wall exercises, hence maintaining an active, healthy lifestyle within the confines of your living room or bedroom. Many people these days are also participating in the wall pilates challenge to improve their core.
References
7 Wall Exercises for Flat Stomach (With Step-by-Step Instructions) By Zindzy Gracia
Updated on March 27, 2024
