If you want to get your body in shape and lose a few kilos, you can't ignore the topic of sport and exercise - we all know that. Okay, but heading to the gym after a long day at work doesn't sound very appealing. And we're getting tired of the usual home workouts. In the gym we are surrounded by various machines, barbells, kettlebells, bands, etc. that help us build muscle and lose weight. However, there's one tool you're guaranteed to miss, and it's been right in front of you the whole time - your wall. Yes, you read it right – there are actually tons of wall exercises that you can easily do at home. So if you are bored with your daily workout routine, then you should definitely read on. Our wall workout is tons of fun and a great way to get your body in tip-top shape for summer!
Wall workout: This is what the training plan looks like
In order to stay motivated and not lose motivation again after 2 weeks, we have toFun while traininghave. It is also important that we change our training plan every 4 to 6 weeks, otherwise the body gets used to the stress and at some point we no longer see results. The best thing about the following wall workout is that you don't need any special and overpriced equipment. As the name suggests, the exercises are carried out on the wall, which makes the training perfect for all those who don't like sports or full-time mothers. Here's how the training plan works: Do each of the following exercises for 60 seconds and try to complete as many repetitions as possible with good form. Rest 20 seconds between exercises and do the entire circuit 2 to 3 times. Depending on how experienced you are, you can perform the exercises with body weight or add weights/resistance bands. So let's get started!
Wall sitting
The wall sit, also known as the wall sit, is undoubtedly one of the best-known and at the same time most effective wall exercises that should not be missing from any wall workout. It may seem super easy at first glance, but believe us - after just a few seconds your legs will be burning from the tension!
- Lean your back against the wall and place your feet hip-width apart.
- Step your feet slightly forward and slowly squat until your knees form a 90-degree angle to the floor.
- Place your hands behind your head, tense your back and hold the position for 60 seconds.
- To increase the difficulty, you can alternately raise your legs for 30 seconds.
Single leg pelvic raise on the wall
If you want a firm bottom and slim legs, you definitely need to integrate pelvic raises into your training routine. If you do the exercise on the wall, the tension in the buttocks is increased, which logically leads to better results.
- Lie face up on an exercise mat and rest your left leg on the wall at a right angle.
- Slowly press yourself into the one-legged bridge with your foot while simultaneously extending the other leg up towards the ceiling.
- Tense your buttocks, hold for 2-3 seconds and slowly return to the starting position.
- Repeat for 30 seconds and switch legs – this counts as one repetition.
Wall workout: triceps push-ups on the wall
The goal of the wall workout is to use as many muscle groups as possible in the shortest amount of time. Especially if you are a beginner, tricep push-ups are one of the best wall exercises to tone your arms.
- Stand in front of the wall with your body straight.
- Take two steps back and position your hands on the wall at shoulder height.
- From this position, slowly lower yourself against the wall, pressing your elbows inward. Make sure that your back remains straight.
- Return forcefully to the starting position and repeat for 60 seconds.
Handstand push-ups
Push-ups are one of the best full-body bodyweight exercises and are a must for any good workout plan. To make the wall workout a little more challenging, we now do handstand push-ups with our feet on the wall.
- Stand in front of the wall and get into a handstand.
- Lean your feet against the wall and keep them stretched out.
- Then lower your body down and push yourself up again.
- If this is too strenuous for you, simply try holding the plank position for 60 seconds.
Wall lunges
These lunge variations are clear proof of how versatile wall exercises actually are.
- Stand approximately 1 meter from the wall and place your left leg on the wall.
- Bend your right knee to a 90 degree angle, lower your upper body down and then come back up.
- Repeat for 30 seconds and switch legs – this counts as one repetition.
Wand-Workout: Mountain-Climbers
Do you dream of a flat stomach? Then these mountain climbers are the perfect addition to your wall workout!
- Get into the handstand position and support yourself with your feet on the wall.
- Now, alternately pull your knees towards your stomach as quickly as possible and hold for 60 seconds.
- If you feel like you are losing your center of gravity, stop exercise and gently come back into handstand.
