Transform Your Body with These 5 Simple Wall Exercises
If you've just started your fitness journey and are looking for low-impact, simple exercises with support, wall exercises can help you tremendously. They provide numerous benefits, are accessible and require minimal equipment, making them suitable for all fitness levels. These exercises not only improve core stability, balance and posture by engaging different muscle groups, but they can also be tailored to target specific areas such as the legs, arms and core, promoting both muscle endurance and flexibility. Here are some simple wall workouts for people of all ages.
Wall sit
Here's how you can do a wall seat:
Step 1: Find a clean wall with enough space to lean against.
Step 2: Keep your back flat against a wall, with your feet shoulder-width apart.
Step 3: Slowly slide your body down the wall with your knees bent, back straight, thighs parallel to the floor.
Step 4: Maintain the seated position for 20-30 seconds and gradually increase the duration over time.
Step 5: Push through your heels to stand back up, straighten your legs and return to the starting position.
Wall downdog
Here's how you can do a wall downdog:
Step 1: Start by standing about an arm's length away from a wall, with your feet hip-width apart.
Step 2: Bend at your hips and place your hands flat on the wall at shoulder height.
Step 3: Take a few steps back, allowing your body to rest on your hips. Your body should form an inverted "V" shape with your arms and spine straight.
Step 4: Press your hands into the wall to engage your shoulders and upper body.
Step 5: Hold the wall pose for 30 seconds to a minute while focusing on your breathing.
Legs up the wall
Here's how you can walk up the wall:
Step 1: Sit with your side against a wall, your knees bent and your feet flat on the floor.
Step 2: Swing your legs over the wall while lowering your upper body to the floor.
Step 3: Extend your legs up along the wall, keeping them relaxed.
Step 4: Rest your arms by your sides, palms facing, and close your eyes. Breathe as per your comfort and stay in this position for 5-15 minutes.