If you've just begun your fitness journey and are looking for low-impact, easy 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. Not only do these exercises improve core stability, balance, and posture by engaging various muscle groups, but they can also be tailored to target specific areas like legs, arms, and the core, promoting both muscular endurance and flexibility. Here are some easy wall workouts for all ages.
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Wall Sit
Here’s how you can perform wall sit:
Step 1: Find a clean wall with enough space to lean against.
Step 2: Stand with your back flat against the wall, with your feet shoulder-width apart.
Step 3: Slowly slide your body down the wall by bending your knees, keeping your back straight, thighs parallel to the ground.
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 get back to the starting positions.
Wall Downdog
Here’s how you can perform 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 hinge at your hips. Your body should form an inverted "V" shape with your arms and spine straight.
Step 4: Push 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 breath.
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Legs Up The Wall
Here’s how you can perform legs 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 up the wall while simultaneously lowering your upper body to the ground.
Step 3: Extend your legs upward along the wall, keeping them relaxed.
Step 4: Rest your arms by your sides, palms facing up, and close your eyes. Breathe and stay in this position for 5-15 minutes, depending on your comfort.
Standing Wall Hamstring Stretch
Here’s how you can perform a standing wall hamstring stretch:
Step 1: Stand facing a wall and position yourself about a foot away from it.
Step 2: Place your left leg straight in front of you, toes pointing upward.
Step 3: Keeping your back straight, slowly bend at your hips and lean forward.
Step 4: To avoid overstretching or straining your hamstring, keep a gentle bend in the knee of the extended leg.
Step 5: Hold this position for 20-30 seconds while taking deep breaths and feeling the stretch in your hamstrings. Repeat the same with your right leg.
Wall Plank
Here’s how you can do a wall plank:
Step 1: Stand by facing the wall with your feet hip-width apart.
Step 2: Bend at your hips and place your palms flat on the wall, shoulder-width apart.
Step 3: Step your feet back away from the wall and form a diagonal plank position.
Step 4: Engage your core and hold the plank for 20-30 seconds to start.
Conclusion
Not just young people, but individuals in their 50s and 60s can also do wall exercises that can strengthen core muscles and improve flexibility. Since it helps provide support to the body, the risk of injury while performing the exercises is considerably low. Plus, it is easy to perform and requires no type of equipment. So get ready to incorporate these exercises into your daily routine.