Wall exercises engage the core and stabilizers of the hips and shoulders, depending on the area of focus. They are free (because all you need is a wall, and you’re always surrounded by them!), and of course, you can either do them on your own or team up with a partner for some fun. Really, it’s the anywhere-anytime kind of workout. Try these challenging tone-up against the wall moves to add a new dimension to any workout.
Targets: Works shoulders, triceps, chest, abs and butt.
How to: For the first tone-up against the wall move, stand against a wall and place your hands on it at shoulder height so arms are fully extended to start. Bend elbows close to your sides to lower body until chest grazes wall, then push back to starting position for 1 rep. Do 2 to 3 sets of 12 to 15 reps.
2.Sit and Crunch
Targets: Works obliques, butt and quads.
How to: Stand with back to wall, feet hip-width apart, hands behind head, elbows bent. Squat to start. Keep arms pressed into wall and slowly lower left elbow toward left ribs. Pause, then return to starting position. Repeat on right side to complete 1 rep. Do 2 to 3 sets of 12 to 15 reps.
Targets: Works shoulders, chest, abs, butt, quads and hamstrings.
How to: Start in a plank with feet pressed firmly into the wall. Walk your feet up the wall as you step your hands towards the wall. Get as close to the wall as you can; Pause, the reverse the move to return to starting position for 1 rep. Do 2 to 3 sets of 8 to 10 reps.
Targets: Works abs, butt and hamstrings.
How to: Lie face-up with knees bent and feet on the wall. Lift your hips up so your body is in a straight line from shoulders to knees to start. Pull left knee forward at a 90-degree angle to bring foot of wall. Pause, then return to start and repeat with right leg for 1 rep. Do 2 or 3 sets of 8 to 10 reps.