5-Minute Crafts
5-Minute Crafts

6 Wall Exercises to Strengthen Your Body

Working out at home is always a good option since we can do it in our spare time and adjust the complexity of the exercise based on our needs and fitness level. You can even tone your muscles by using a wall to lean on.

5-Minute Crafts will show you a simple routine you can do that requires nothing but a wall, enabling you to start training right away.

1. Wall bridge

  • Lie on your back with your arms stretched out at your sides. Plant your feet on the wall with your legs raised.

  • Push your feet against the wall to bring your hips up, keeping your back straight and your arms stretched at your sides.

  • Return to the starting position. Do 2 sets of 10 repetitions.

2. Windshield wipers

  • Lie on your back with your hands on your abdomen. Raise your legs and lean them on the wall, forming a 90° angle.

  • Without bending your knee, slowly lower your right leg to the side as far as you can.

  • Return to the starting position and repeat with your left leg. Do 2 sets of 10 repetitions.

3. Toe-touch crunches

  • Lie on your back with your hands on your abdomen and your legs raised at a 90° angle against the wall.

  • Slightly lift your torso and stretch your left arm upward, as if you were trying to reach your toes.

  • Go back to the starting position and repeat on the other side. Do 3 sets of 10 repetitions.

4. Wall scissors

  • Lie on your back with your feet on the wall, knees bent, and hips slightly elevated with your hands supporting them.

  • Stretch your legs, keeping the heels on the wall.

  • Lower one of your legs toward your head without bending your knee. Bring it back against the wall and do the same thing with the other leg. Do 2 sets of 10 repetitions.

5. Figure 4 exercise

  • Lie down on your back with your knees bent, feet planted on the wall, and hands resting on your abdomen. Raise your hips slightly.

  • Place your left foot on your right knee, bending your leg. Move your left knee backward and forward.

  • Go back to the starting position and repeat these steps with your right leg. Do 2 sets of 5 repetitions.

6. Wall squats

  • Lean your back against the wall and slide down as if you were going to sit down.

  • Place your arms at your sides. Raise your arms up to your shoulders without bending your elbows.

  • Hold this position for 40 seconds. Do 3 sets.

Preview photo credit Genial / Facebook
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