April 14th, 2014
The wall-sit: an exercise you can do almost anywhere
The wall-sit is a static contraction exercise, and an excellent way to target the thighs.Β It is easy and can be done just about anywhere by following the simple instructions below.
A quick word of warning though β do not attempt this exercise if you have high blood pressure and, as always, please consult your physician if you’re starting an exercise program for the first time.
A quick word of warning though β do not attempt this exercise if you have high blood pressure and, as always, please consult your physician if you’re starting an exercise program for the first time.
Directions:
- Begin by selecting a wall that is strong enough to support your weight. Ensure that you are on a non-slip surface.
- With your feet hip-width apart and at least two feet from the wall, lean against the wall with your upper and lower-back.
- Slowly bring your hips down and bend your knees until you can feel a mild effort in your thigh muscles.
- Pause, keep your abdominals tight, remember to breathe and slowly continue to bring your body down until you feel enough challenge or until your thighs are parallel with the floor.
- Aim to hold this position for at least 20 seconds.
- Stand up and gently shake out your legs. If performed daily and with a realistic plan itβs possible for most people to hold a wall sit for 5 minutes or more.
Make it easier: Raise yourself a little higher on the wall so your knees are not at a full 90 degree angle.
Make it harder: Extend one leg for a single-legged wall sit, or hold a weight in both hands either above your head or at chest height.
Additional progressions: Repeat 1-3 times with at least one minute rest periods in between.
Make it harder: Extend one leg for a single-legged wall sit, or hold a weight in both hands either above your head or at chest height.
Additional progressions: Repeat 1-3 times with at least one minute rest periods in between.