This medium-intensity exercise engages the muscles in your glutes and lower back to improve their relationships with one another and the other parts of your body.
Method One of Four:
Getting in the Starting Position
1Stand with your back to a wall. Align your feet with your hips and begin walking your legs away from the wall.
2Slide your back carefully down the wall until your knees are positioned at a right angle. Your feet should still be facing outwards and aligned with your hips, and most of your weight should be supported by your heels.Advertisement
Method Two of Four:
Performing the Exercise
1Now raise your arms so they're touching the wall at your shoulders. Bend your elbows and try to get both your arms, shoulder to hand, touching the wall. Your upper arms should still be at shoulder level and your hands should be at eye level.
- Hold this pose with your lower back against the wall and your knees bent. Don't let your lower back come off the wall--you can achieve this by pressing backwards with your abdominals.
- After you're done, walk around or do a few jumping jacks before trying again. The wall sit can be tough, and you'll want to make sure you're not diminishing blood flow throughout your body.
Method Three of Four:
Method Four of Four:
Things You Need
- A wall
- Dumbbells (optional)
About this article
Did this article help you?