8 Best Wall Exercises Without Equipment
What do you need for these wall exercises? Of course, a wall! And if you don’t want scuff marks, lose the sneaks. This way you have one less thing to worry about. Your plan for these wall exercises is to do seven moves three times a week on alternate days. You’ll realize that sometimes it can be a good thing when your workout hits the wall. 🙂
Best Wall Exercises
1. Sit And Sculpt
Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs and repeat. This wall exercise will work your shoulders, upper back, thighs, buttocks and abs.
2. Side Slimmer
Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds than switch sides and repeat. This wall exercise will work your shoulders and obliques.
3. Climb The Wall
Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Pull right knee toward chest (as shown), then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs, for 1 minute. This wall exercise will work your shoulders, back, thighs, buttocks and abs.
4. Arm-Flab Fighter
Stand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps, switch legs and repeat. This wall exercise will work your buttocks,hips,hamstrings, chest and abs.
5. Pike Position
Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Engage abs as you lift hips until body forms a wide inverted V (as shown). Return to start and do 15 reps. This wall exercise will work your back, triceps, shoulders and abs.
6. Booty Bridge
Lie faceup with head away from wall, right knee bent and foot on floor, left knee bent 90 degrees with foot pressing into wall. Extend right leg toward ceiling and lift hips until body forms a straight line from left knee to shoulders (as shown). Pause, then lower hips for 1 rep. Do 15 reps, switch legs and repeat. This wall exercise will work your buttocks, hamstrings and abs.
7. Punmped-Up Plank
Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall. This wall exercise will work your lower back, obliques, shoulders and abs.
8. Wall Squat
Do just the previous seven moves and you’ll firm up. Add this squat jump for 1 minute between each and you’ll also torch serious calories. Face wall and squat deeply. We’re talkin’ thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly touch the wall as high as you can with both hands. No rest between reps!
