Fitness trainer Juhi Kapoor presents three effective wall-assisted exercises for weight loss and muscle toning, suitable for various fitness levels and special considerations. These exercises offer stability and support, making them accessible to beginners, pregnant women, seniors, and those with knee concerns.
With Juhi’s guidance, you’ll discover how to make your home workouts more effective and enjoyable. Let’s get started on your fitness journey!
By incorporating these 3 effective wall exercises for belly fat into your workout routine, you can achieve a toned stomach and thighs in no time.
1. Wall sit
How to do it:
- Stand with back against wall, feet hip width apart.
- Keeping your back against the wall, slide down and bend your knees until your thighs are parallel to the floor. Place hands at sides with palms against wall or pointing inward.
- Squeeze your abs and press your lower back against the wall. Hold this position as long as possible. Keep your feet flat and your knees above your ankles.
- When you’re ready to finish a set, slide up the wall to stand instead of falling to the floor.
- Do 3 sets of 1 minute each.
2. Lunges (against wall)
How to do it:
- Stand upright with one foot in front of the other, feet about 60-90 cm apart, toes pointing forward, hands on the wall, body relaxed.
- Bend the back leg so that the knee touches the floor, and bend the front leg 90 degrees.
- Tighten your abdominal muscles, slowly stand up straight to the original position, then continue to lower your legs and repeat the movement.
- Do 3 sets of each leg, 20 times each set.
3. One Leg Dead-lift (Wall Supported)
How to do it:
- Stand upright against wall, feet hip width apart, left hand on wall, right hand out to side.
- Raise right leg, keeping right knee slightly flexed.
- Kick right leg back, lower torso perpendicular to supporting leg so that torso and legs form a straight line.
- Raise your body to stand up straight, finish one exercise.
- Perform 3 sets of each leg, 20 times each set.
