What Do You Need To Do Wall Sit Exercise?
You need a few basic exercising props to do the wall sit exercise. Here’s the list:
Comfortable clothes Training shoes 5.5-pound dumbbells Resistance band A smooth wall to lean against
Like any other exercise, the wall sit exercise should be done with precision for it to work. So, here’s a step by step representation of how a wall sit exercise should be done.
How To Do Wall Sit Exercise
Step 1
Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. This is your starting position. Step 2
Engage your core and put your feet forward. Go down as you do so, and keep leaning against the wall. Your feet should be 6 inches apart. Step 3
Slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. This angle is very crucial because if your thighs are not parallel to the ground, your muscles will not get a good workout. Ensure your knees are directly above the ankles and do not overshoot them. Step 4
Hold this position for 20-30 seconds. Gradually, increase the hold time to 60 seconds. Step 5
After you finish the last rep, come back to the starting position. Step 6
Do 3 sets of 10 reps or follow your trainer’s instructions. So, this is how easy the wall sit exercise really is! It is super effective, burns calories, helps to tone the muscles, and is fun. But traditional wall sit exercises are only for the lower body. What if you want to tone the whole body? Well, we have a solution – modified wall sit exercises. Here are 10 wall sit exercises to tone your entire body.
10 Wall Sit Exercises For Body Toning
1. Wall Sit Lat Raise
Target Quads, hamstrings, calves, glutes, deltoids, lats, rotator cuff muscles, abs, biceps, and wrist extensors. Steps Duration 7 mins Benefit Lat raises with wall sit will help tone your upper body and abs without straining your knees or back. Tip Keep your back straight and do not move away from the wall.
2. Wall Sit Bicep Curls
Target Quads, hamstrings, calves, glutes, deltoids, biceps, wrist extensors and flexors. Steps Duration 5 mins Benefit This modified wall sit exercise will help tone your upper arms. Tip You can also do this exercise with a barbell.
3. Wall Sit Shoulder Press
Target Quads, hamstrings, calves, glutes, anterior deltoids, posterior deltoids, lateral deltoid, and lats. Steps Duration 7 mins Benefit Tone up your shoulders and upper body with the wall sit shoulder press exercise. Tip Keep your core engaged while doing this exercise.
4. Wall Sit Straight Leg Lift
Target Quads, hamstrings, calves, adductors, glutes, upper abs, and lower abs. Steps Duration 5 mins Benefit This takes the traditional wall sit exercise to a higher level and helps you gain muscle strength and stamina. Tip Your extended legs should be at the same level as your hips.
5. Wall Sit With Marching
Target Quads, hamstrings, calves, adductors, glutes, upper abs, and lower abs. Steps Duration 4 mins Benefit This wall sit exercise will help tone your thighs. Tip Make this exercise intense by further lowering your body.
6. Wall Sit With Heel Lift
Target Quads, hamstrings, calves, adductors, and glutes. Steps Duration 6 mins Benefit It will help strengthen your calves and tone your thigh muscles. Tip As you progress, make sure to increase the duration of the hold.
7. Wall Sit With Resistance Band
Target Quads, hamstrings, calves, adductors, glute, and core. Steps
- Tie a resistance band around your thighs. 2. Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. 3. Put your feet forward. Go down as you do so, and keep leaning against the wall. Keep your feet 6 inches apart. This is your starting position. 4. Now, slide down and come to a sitting position and widen your legs as you do so. 5. Slide back up the wall and come to your starting position. 6. Do 2 sets of 10 reps Duration 7 mins Benefit If you have jiggly inner thighs, this exercise will help you lose the fat and tone up. Tip If you don’t have a resistance band, use a belt.
8. Wall Sit With Medicine Ball
Target Adductors, core, glute, quads, hamstrings, and calves. Steps Duration 7 mins Benefit This will help in reshaping your inner thighs. Tip If you don’t have a medicine ball, fold a pillow and use it.
9. Wall Sit With Crossed Arms
Target Upper abs, lower abs, glute, quads, hamstrings, and calves. Steps Duration 7 mins Benefit Not supporting your body by keeping your arms against the wall helps in intensifying this exercise. It helps tone your belly, buttocks, and thighs. Tip You can hold a medicine ball instead of crossing your arms.
10. Wall Sit With Stability Ball
Target Quads, hamstrings, calves, adductors, lower back, and glutes. Steps Duration 7 mins Benefit This exercise teaches your muscles about balancing and stabilizing the body. Moreover, it is a great exercise for toning the hips and legs. Tip You can use a foam roller instead of a stability ball. There you go – 10 modified wall sit exercises to help you tone the entire body. Now, let’s look at the benefits of doing wall sit exercises.
Benefits Of Wall Sit Exercises
Primarily, wall sitting builds your isometric strength and endurance in the glutes, calves, and quadriceps.
The muscles present in the front of your thighs are the quadriceps. One of these four is the rectus femoris, which helps to move your thigh and torso closer. Doing wall sits increases the strength and endurance of this muscle.
The hamstring muscles located in the back of the thighs work in rhythm with the quadriceps. Wall sits also strengthen the hamstring muscles.
The adductor muscles present in the inner thighs can also be strengthened with wall sits.
Wall sits are often done before the skiing season to increase the strength of the legs. As wall sits separate out the quads, they do not provide an overall workout. So, they have to be done in combination with other exercises that bulk up the quad muscles, like walking lunges and some basic plyometric exercises. If all of these are done regularly, you will be able to take part in activities like skiing without any problem or discomfort. What happens if you do wall sits for a month? Your legs will appear more toned if you do wall sits for a month. Moreover, they build your muscle strength and endurance in the glutes, quadriceps, and calves. How many calories does a 5-minute wall sits burn? Though it depends on your body, you can burn around 15-18 calories with a 5-minute wall sit. Does wall sit exercise give you bigger thighs? No. Wall sit exercises help tone your thighs and burn extra fat. Are wall sits safe for your knees? Yes. Wall sits are considered safe for the knees as you have added support from the wall, and the body is stationary. Can wall sit hurt your back? No. Wall sit exercises take support from the wall instead of your back and don’t usually hurt it.
