Sculpt Your Abs And Tone Your Body With This Wall Workout

Get toned up!

We all know how good the bodyweight workouts are going. We all had gyms closed and needed to improvise some kind of workouts.

Bodyweight workouts are still the best functional trainings to be done. But there is a fresh way to do body-weight routines, and it’s all about going vertical. Using a wall can intensify many moves that are typically done on the floor. Not to mention that you can find a wall anywhere.

This five-move wall workout targets your lower body and core—to the point where you’ll likely feel your muscles quiver as you complete each set. That’s where the body changing happens. Plus, you’ll boost your balance, stability, and alignment: Working against a vertical surface helps improve your alignment because it gives you a physical guide for properly placing your body in space.

Do a dynamic warm-up consisting of mountain climbers, butt kicks, and jumping jacks. Then do 20 reps each of bridges; downward dog to plank; and forward, reverse, and side lunges. Hold a wall squat for 60 seconds. Then do the indicated reps of each move in the order below. For a cardio burst, do 1 to 2 minutes of shadow boxing or jumping jacks between moves.

1. Push-Up Tap:

How to:

  • Start on floor in plank on palms facing the wall, about an arm’s length away.
  • Do a push-up.
  • At top of the push-up, tap your right hand to the wall (shown).
  • Do a push-up.
  • Tap left hand to the wall.
  • Continue for 30 seconds to 1 minute.

SEE ALSO: Use This No Gym Push Up Workout To Get Your Summer Body Ready!

2. Wall Squat Snow Angel:

How to:

  • Stand with back against wall, feet together, 2 feet away from the wall.
  • Lower into a wall squat and, pressing elbows and backs of hands to the wall, raise arms overhead as far as you can while keeping them against the wall.
  • Lower arms below shoulder height as far as you can, still touching the wall (shown).
  • That’s 1 rep.
  • Do 20 reps.

SEE ALSO: Build A Perfect Booty With These Squat And Lunge Variations

3. Leg Lift Pike:

How to:

  • Stand with the back-facing wall a leg’s length away.
  • Hinge at hips, placing hands on the floor.
  • Carefully walk both feet up the wall until legs are parallel to the floor, hands directly under shoulders.
  • If too challenging to balance, invert; see scale down.
  • Lift left leg.
  • Tap left foot to wall, then lift it.
  • That’s 1 rep.
  • Do 15 reps.
  • Switch sides; repeat.

SEE ALSO: Use These 5 Bodyweight Exercises For Strong and Nice Shaped Legs

4. Bridge Hip-Up:

How to:

  • Lie faceup on the floor with right foot on the wall, right knee bent 90 degrees (so shin is parallel to the floor), left leg extended straight up toward the ceiling, arms by sides.
  • Raise hips off the floor so the body forms a line from the shoulders to the right knee.
  • Lower straight left leg to tap wall, then raise it back up.
  • Lower hips to the floor.
  • That’s 1 rep.
  • Do 30 reps.
  • Switch sides; repeat.

DON’T MISS: Get Luscious ABS & Legs With This Tremendous Workout!

5. Wall Circle:

How to:

  • Lie on the floor on the right side with body perpendicular to the wall, right knee bent so right shin is against the wall.
  • Extend straight left leg so that left toes touch the wall as far up as possible.
  • Glide left toes clockwise down the wall as close to the floor as possible.
  • Return to start.
  • That’s 1 rep.
  • Do 30 reps.
  • Switch sides; repeat.

There you have it! Try this amazing wall workout and comeback here with a comment to let me know how this worked for you!

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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