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!
Sitting on the wall
- Stand with your back against a wall, feet hip-width apart.
- Slide down the wall, bending your knees until your thighs are parallel to the floor.
- Place your hands at your sides with palms against the wall or facing inward.
- Tighten your abs and maintain this seated position as long as possible.
- Keep your feet flat and knees above your ankles.
- When ready, slide up the wall to stand instead of falling.
- Aim for 3 sets, holding for 1 minute each.
Get ready to transform your fitness routine!
Lunges (wall support)
- Stand tall with one foot in front and one behind, feet 60 to 90 cm apart, toes forward, and hands against the wall for support. Keep your body relaxed.
- Bend the back leg with the knee touching the floor, while the front leg forms a 90-degree angle.
- Engage your core muscles, slowly return to the starting position, then lower your legs again, and repeat.
- Aim for 3 sets on each leg, doing 20 repetitions in each set.
Get ready to feel the burn!
Single Leg Deadlift (Wall Supported)
- Stand close to the wall with your feet hip-width apart. Place your left hand against the wall and keep your right hand at your side.
- Lift your right leg with a slight knee bend.
- Extend your right leg backward and lower your upper body to create a straight line from head to foot.
- Rise back up to a standing position to complete one repetition.
- Aim for 3 sets on each leg, performing 20 reps in each set.
Feel the burn and enjoy the benefits!