8 Best Wall Exercises Without Equipment

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The plan we are offering you for these wall exercises is to do 8 moves three times a week alternating the days. These amazing exercises will surprise you for their effectiveness.

  1. Sit And Sculpt

It targets your shoulders, thighs, upper back, abs and buttocks.

Instructions:

–           Starting position – Squat with back to wall, left ankle on right knee, right thigh parallel to floor, arms against wall

–           Slide arms up until slightly bent while keeping arms pressed against wall,

–           Lower arms and complete 1 rep.

–           Do 12 reps.

–           Switching crossed legs repeat 12 reps more.

  1. Side Slimmer

It targets your obliques and shoulders.

Instructions:

–           Starting position – on the left side with a left forearm on floor, left foot pressing into the bottom of wall right arm extended to the ceiling.

–           Raise hips off floor into side plank, lifting right leg as high as you can

–           Stay in this position for 30 seconds

–           Switch sides and repeat.

  1. Climb the Wall

It works your shoulders, back, thighs, buttocks and abs.

Instructions:

–           Starting position – plank position, feet in line with hips and pressing into wall and hands under shoulders,

–           Pulling right knee toward chest return foot to the wall.

–           Repeat immediately on another side.

–           Alternate legs as quick as you can, for 1 minute.

  1. Arm-Flab Fighter

It targets your hips, buttocks, chest, hamstrings and abs.

Instructions:

–           Starting position – standing position, facing wall about a foot away, left knee raised to hip level and arms extended and hands on the wall.

–           Extending your left leg back, keep elbows in line with shoulders and lean forward until forearms rest on the wall.

–           Return and complete 1 rep.

–           Do 10 reps

–           Switch legs and repeat 10 reps more.

  1. Pike Position

It works your triceps, back, abs and shoulders.

Instructions:

–           Starting position – plank, feet in line with hips and pressing into wall and hands under shoulders.

–           Lift hips until body forms a wide inverted V, engaging abs

–           Return to the starting position

–           Do 15 reps.

  1. Booty Bridge

It targets your hamstrings, buttocks and abs.

Instructions:

–           Starting position – lying face up with right knee bent and foot on the floor, head away from the wall, left knee bent 90 degrees and foot pressing into the wall.

–           Extending right leg toward the ceiling raise hips until body forms a straight

–           Stay a little in this position, then lower hips for 1 rep.

–           Do 15 reps,

–           Switch legs and repeat 15 reps more.

  1. Pumped-Up Plank

It works your lower back, shoulders, obliques and abs.

Instructions:

–           Starting position – plank position, feet in line with hips and pressing into wall and hands under shoulders,

–           Stay in this position for 1 minute.

–           If you want to make it easier: Lower legs and with feet pressed against wall, place toes on the floor.

  1. Wall Squat

Perform just the previous seven moves and you’ll firm up. Add this squat 1 minute between them.

Instructions:

–           Starting position – Face the wall and squat deeply.

–           Then spring up.

–           While jumping, look up and lightly touch the wall as high as you can with both hands.

–           No rest between reps!

Source:  www.fitneass.com