You have decided that it is final time to start shaping yours thigs, butt, and belly, and guess what? You are lucky enough because you will not have to stress your joints thanks to this new workout that was created recently.
This workout uses only one equipment that we all have in our homes, at that are walls. The same is consisted of 5 simple exercises and needs to be performed 4-5 times weekly. Each exercise needs to be performed correctly as instructed and repeated for 10 times. If you want to feel effective results on your body in a shorter period of time, then you will need to perform 2 sets of each exercise and add at least 30 minutes of cardio training to this workout.
- Wall Bridge
Start the exercise by laying down on your back so that your butt will be positioned against the wall. Your arms need to be placed at your sides. Regarding your knees, you will need to bend them and plant your feet up the wall around 3-4 feet from the ground. Increase the middle and lower part of your back off the ground and make sure that your shoulder blades remain on the floor. Try to stay into this position as you are breathing in deeply. Then you may breathe out and return your body to the starting position.
If you want to make the exercise harder, then you may cross your right ankle over your left knee so that the only foot that will remain on the wall be the left one.
If you want to make the exercise easier, then do not use a wall. Perform a bridge with your body while you are laying down on the floor.
- Windshield Wipers
Start the exercise by laying down on the ground so that your legs will be positioned against the wall. The bottoms of your feet should be positioned towards the ceiling. Drive your left leg down the wall as a clock arm towards 9 o’clock. Then you may return the body to the starting position. Repeat the same movement with the right leg too, but this time weeping towards 3 o’clock. Continue switching the legs until you reach the needed number of repetitions.
If you want to make the exercise harder, then wrap an elastic exercise band around your left foot. As you are sweeping your left foot down the wall, hold both of your ends at your right hip for added resistance. Once you will do all the repetitions needed for the one side, switch sides and repeat the same movements with the opposite side.
If you want to make the exercise easier, you will need to drive your butt 3-6 inches away from the wall while you are performing the exercise.
- Chair Kick
Before starting with the exercise place a chair in front of you. Start the exercise by grabbing the back of the seat with both your hands in order to maintain body balance. Lean your body to the front, but slightly and lift your right leg directly behind you as high as possible. Make sure that your knee is straight and stable, not locked. When you will be at the top of the exercise, squeeze your glutes. Make 3 sets of 20 repetitions for each leg.
- Wall Scissors
Start the exercise by laying down your body on the floor, so that your butt will be placed closer to the wall. Your knees should be bent and your feet need to be positioned on the wall. Lift your hips up and bring your elbows on the floor so that your hands will come to your hips and will be support for the lower part of your body. Bring your legs in a straight position by walking up your feet on the wall. Once you will achieve this position you may lower your left leg towards your head, but make sure that both your legs are in a straight position. Bring your body to the starting position and repeat the same movements with the right leg. Continue switching sides until you reach the number of repetitions suggested.
If you want to make the exercise harder, when you are lowering your leg make a short pause and pulse for 2-3 times, making movements with the leg up and down an inch or two, before returning to the wall.
If you want to make the exercise easier, then start the exercise by placing your hips 3-6 inches away from the wall.
- Bridge One Leg
Start the exercise by laying down on your back. Bend your knees and bring them on a distance same as the distance of your hips. You should place your feet on the floor in a flat position. Make a movement by extending one of your legs towards the ceiling. Bring your body into a bridge position by squeezing your glutes and lifting your hips off the ground. Lower and raise the hips until you reached the desired number of repetitions. Then switch sides and repeat the same movements with the opposite side.