If you are a beginner looking for a full body workout but most of the exercises seem out of your flexibility and strength levels, you should try a wall workout. Just like normal training, the benefits of wall exercises are abundant.
What are you waiting for? Find a wall and start now-
Wall Plyo Pushups
This exercise trains arm, shoulder, and overall upper body strength. Strong chest muscles increase your capability to push heavy objects.
Step by step instructions
- Stand in front of a wall, several feet apart. Place your palms against the walls with your fingers pointing up, and shoulders width apart.
- Step back so that your torso is slightly forward with your arms outstretched. (Somewhat like a plank leaning on the wall)
- Put your feet shoulder-width apart or a little wider.
- Pull your body away from the wall with a push so that your palms briefly break off contact with the wall.
- Ensure a slight distance so that the head does not bang at the wall.
- Allow your body to fall forward, place the palm in the original position behind or at the sides of your body.
- Repeat the process at least 8 times.
Wall Squats Snow Angles
Wall squats are one of the best posture exercises you can do. They help in keeping your shoulders pulled back. It also helps to decrease stress in your neck muscles.
Step by step instructions
- Turn your back to the wall, put your feet together, and stand two feet away from the wall.
- Lower yourself into a wall squat, reduce the size of the angel, and do not bend your knees too much. Press your elbows and back of your hand against the wall.
- Now lift your arms as high as possible from your head while pressing against the wall.
- Keep your arms touching the wall and lower them as low as possible below shoulder height (refer to image).
- Repeat the process 20 times.
Wall Toe Touches
It can be done by anyone from a young kid to an aged person. It helps improve balance and stability, enhances focus as well as increases endurance and stamina.
Step by step instructions
- Lie down on your back on the exercise mat.
- Lift both feet off the ground and extend your legs to place them against the wall. Adjust your space.
- Fully extend your arm and fingertips point in the direction of the toes.
- Relax your abdominal muscles and lift your upper body off the floor. Try touching your toes with your fingertips, reducing the distance between your toes.
- Gently lower your torso and arms back in the initial form. Your feet will stay on the wall.
- Repeat 10 times. Immediate learners can begin with 1 set and with a practice shift to 3 sets.
Initially, you don’t really need to reach your toes to reap the benefits of this exercise.
Wall Windshield Wiper
Windshield wiper exercises enhance core strength by stimulating your upper and lower abs. It is also known to open up the back.
Step by step instructions
- Lie flat on your back, arms straightened at the sides.
- Raise your legs and keep them against the walls
- Swing the hips and the legs in opposite directions side to side.
- Repeat this 10 times for a good stretch.
Wall Decline Pushups
The principles of a normal push-up still apply while doing the wall decline pushup; the only difference is that the feet are elevated up from the ground.
Step by step instructions
- Start by coming on both your hands (pointed fingers in front) and legs.
- Put one leg up on the wall. Make sure your glutes and core are engaged.
- Place your other feet up on the wall and with hands still on the ground such that your body weight is evenly distributed.
- Adjust the space between your hands (shoulder-width apart). Your arms should be stretched nice and firm.
- Stay in that position and try to stabilize the pose with a neutral head.
- Squeeze your core and try to come down at a 45-degree angle.
- Perform the exercise, as you would do a normal pushup.
- Repeat 10-15 times.
Takeaway
Using your arms or legs against the wall, you can carry out many exercises that you might not be able to perform otherwise. You can advance your practice and gradually work on the exercises without any support. But, make sure that you do so only under expert guidance. Get a personalized fitness plan on The Wellness Corner that offers live one-to-one sessions with an expert right from the comfort of your home. Select your preferred form of workout and the instructor will it sync it with your wellness goals.
