Skip the big fancy gym and start doing exercises at home with these simple wall exercises to keep you fit from the comfort of your living room.
Getting Started on Your Wall Exercises
Here’s how your workout should go:
- Do each wall exercise for 60 seconds
- Rest for 30 seconds between exercises
- Complete 2-5 reps for each exercise
- You can add hand weights if you so choose to increase the difficulty of your workout.
This exercise targets your glutes, back of legs, and core. Start by laying on your back on the floor and hips 6-12 inches away from the wall. Bend your knees and plant your feet against the wall slightly above knee level. By engaging your glutes and abdominal muscles, lift your hips towards the ceiling as high as you can while keeping your shoulders flat on the floor. Hold this position for one second and lower your hips back down to your starting position. Repeat your desired number of reps.
Leg-Up Wall Crunch
The leg-up wall crunch targets your core. To start, lay face-up on the floor with legs against the wall and shoes facing the ceiling. By squeezing your abdominal muscles, work to lift your shoulders 2-5 inches off the floor in order to curl your chest upward while keeping your face toward the ceiling. Pause for one second while engaging your core before slowly lowering your shoulders back down the floor in your starting position. Repeat your desired number of reps.
This exercise targets your glutes, legs, shoulders, and abdominals. First, stand with your back against the wall for support with your feet even with your hips. Lower yourself into a squat position with knees bent and lap flat as if sitting on a chair. Keep abdominals engaged and arms at your side and palms facing the wall (do not put your hands on your knees for support). Hold this position for at least 10 seconds. Repeat your desired number of reps.
To make your home workout harder, add hand weights.
This exercise targets the glutes and legs. Stand about 3-4 feet from the wall and extend one leg back and press the ball of your foot to the wall. Bend your forward knee. Engage your abdominals to keep back straight and lower your body until your forward knee comes to a 90-degree angle. Hold for 10 seconds. Switch legs and repeat. Repeat your desired number of reps.
We hope you enjoy your workout at home! Want to learn how to get the most out of your daily walks? Check out our tips here!
Concord Reserve is a continuing care retirement community in Westlake, Ohio, independent lifestyle apartments, assisted living, rehab services, and more. We’re focused on supporting the vibrant and active lifestyles of our residents so they can age well. For more information, contact Concord Reserve online or at 440-871-0090.