1. Wall Planks: This exercise will strengthen your core muscles, engaging them similarly as the inverted wall push-up, except that you move your feet as follow:
2. Inverted Wall Pushups: Placing feet against the wall, using hands for balance, your body will put pressure on the arms, shoulders, stomach, back, buttocks, neck and legs, muscles. This will also increase co-ordination and flexibility.
- With feet pressed against the wall 12 in. above the floor, assume a push-up position with arms below and slightly wider than the shoulders.
- Lower body towards the ground like you would do traditional push-ups, with the feet straight and pressed against the wall.
- Raise body to the initial position you started from, and repeat the maneuver 5 times.
- Repeat the exercise 3 times and always keep the body from feet to head straight, with the arms doing the bending movement at the elbows.
- Get into a push-up position with your feet pressed against the wall.
- Hold this position, drag one leg off the wall and tuck it towards your chest while keeping the other leg pressed against the wall.
- Return leg back on the wall and tuck the other one towards your chest, hold position again for a moment; switching positions for 5 reps each leg.
- Repeat the exercise 3 times making sure you do not move your arms and ensuring to keep one foot firmly pressed against the wall.
3. Sprints against the Wall:A good cardio workout for fat burning and you can speed up weight loss if you mix it with resistance bands exercises.
- In a standing position, place both hands on the wall at shoulder level.
- Lean in until your body is at a 45-degree angle and bring up one knee towards the chest as if in a starting position in a race.
- Quickly replace the leg and bring up the other leg, like trying to run through the wall; repeat 20 times in quick leg exchanges, pausing 10 seconds.
- Repeat the exercise 10 times keeping the 45-degree body angle with your hands firm against the wall.
4. Hamstring Blasters: This targets muscles in the stomach, lower back, buttocks and hamstrings. Use a mat or towel to keep from sliding on the floor.
- Lie down face up on the floor and place your heels and feet on the wall, with your knees bend at a 90-degrees angle.Calves parallel to the floor, lift the hips off the floor as far as possible, using the heels and feet against the wall as leverage and hold a few seconds
- Slowly return to the starting position and repeat 12-15 times without resting at the bottom.
5. Single Leg Wall Squats: This is an intense workout, targeting the legs’ quadruple muscles, back, and abs. with the added bonus of improving balance.
- Stand from a squat position with your back flat against the wall, knees bent at 90 degree angle, hands on your hips or back on the side of the wall.
- Extend one knee until the calf is parallel to the floor and raise yourself on the supporting leg by pushing against the wall.
- Lower your back to the starting position then switch to the other leg to repeat the movement.
- Repeat the exercise 2 times with at least 5-10 reps in each segment.
6. Outer Thigh Toner: A great workout to strengthen your quads. Make it more intense by increasing the angle of your body to the wall.
- Stand with your right side approximately two feet from the wall with feet together.
- Support your body by bending your right arm and placing your forearm on the wall.
- Keep your body straight and bring your left leg slightly in front of the right leg and raise it to the side, pause and return it to the starting position.
- Switch to the other leg and complete at least 15 repetitions.
- Plyometric Wall Pushups: Traditional plyometric pushups are intense and mostly done by advanced fitness enthusiasts. This version is suitable for everyone.
- Stand 18 inches in front of a wall and lean forward. Next, place your hands on the wall at chest height and shoulder width apart.
- Keep your spine straight and slowly lower your body towards the wall by bending your arms then pushing yourself back. Repeat the process 10-12 times.
- Repeat the exercise 5 times or to make it more intense, repeat 5 times using one arm then the other.
Using a wall as a workout tool will save the expense of a gym and will also improve your balance, co-ordination and help you reach your strength training goals. nd will also improve your balance, co-ordination and help you reach your strength training goals.