The wall sit is a very simple exercise that can be done anywhere! Whether you’re on vacation, in the gym, or in your home, this exercise has the ability to tone and firm your lower half fast! The variations of this exercise are endless. You can chose to add in upper body exercise (as seen below) or you can keep it simple and focus on the lower body only.
|Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 30-60 seconds and stand up.
Sit against the wall with your knees bent at a 90 degree angle. Start with small hand weights at your side. Raise them until they are even with your shoulders. Hold for 1-2 second, then relax the weights back down to your side. Do 12- reps, 2-3 sets. For maximum results.
The secret to any wall sit is actually all in your feet! While in the seated position roll your weight to your heals. This activates your hamstrings and your butt (glutes). If you have to bring your toes up a little then that’s fine as well.
Keep things simple. If you can’t do upper body exercises with your wall sit then take it down a notch. If you can’t sit at a 90 degree angle, then come up the wall a little. Exercise shouldn’t be complicated or overwhelming. Do what you can do and build yourself up!