What would you choose if we asked you to select one feared lower body exercise? We’re thinking that the majority of you would say: wall sits! This is due to the fact that these isometric exercises have a unique way of firing up the quads and glutes into a distinctively severe burn!
These 10 Minute Wall Sit Exercises and the 30 day wall sit workout routine will not only be best for your stability and strength but will also benefit your whole body in many ways.
The difficulty of keeping low in wall sit workouts while also challenging your muscular endurance causes this wall sit burn. What you’re left with is an activity that allows you to build strength while you…sit. Get it?
How to Perform a Proper Wall Sit?
The wall sit workout is simple enough, but mastering the form can take some time.
1. Press Your Back Against The Wall
- Before you begin any other part of this workout, ensure sure your back is firmly pressed against the wall.
- Your shoulders, back, and hips are all pressed against the wall to a 90-degree angle.
- Hold the position.
- This keeps your chest erect and your attention forward, ensuring that the wall sit exercise targets your leg muscles.
2. Check That The Core Is Engaged
- When you stand against a wall without engaging your core, the natural curvature of your spine will create a space between you and the wall.
- Tilt your pelvis forward until you feel your lower back press into the wall to ensure you’re exercising the transverse abdominals.
For Further Details Also Read: How to engage your core?
Do you know how to ’tilt your pelvis?’
- Lie on the floor with one hand on each hip, allowing your spine’s natural curvature to hold your lower back off the ground.
- Squeeze your buttocks as you exhale.
- With your hands on your hips, you should be able to feel the tilt as your pelvis rotates.
- These wall sit workout body exercises will always activate the abdominals and ensure that you are training the correct muscles whether you are standing or on the floor.
- We would recommend to try this in the presence of a fitness trainer.
3. Lower The Hips
A proper wall sit workout allows you to lower your hips to touch your knees.
- From the side, this seems to be precise 90-degree angles at your knee and your ankle.
- Lift your hips up against the wall to modify.
- Sink those hips lower as you gain strength and confidence in your wall sit!
4. Do Not Lean
The lower body is the focus of this wall sit workout. What is equally important? Keeping the core interested!
- When you place your hands on your knees and lean forward, you break the connection with the wall and lose the strength of the exercise.
5. Remember To Breathe
Yes, your legs are burning, but by breathing into the wall sit workout and exhaling the discomfort, you will be able to stay in the posture for longer!
Tip: If you believe you can’t hold the posture any longer, take two large, deep breaths and see if you can’t just stay in it a little longer!
6. Increase The Difficulty
Using a tiny stability ball, work the inner thigh muscles in this isometric hold. These stability balls, often known as pilates balls, keep tension in the legs and inner thighs when you squeeze or pulse in your wall sit. The pilates ball is a must-have piece of apartment-friendly home gym equipment!
- If you want to increase the difficulty, place a tiny band directly above your knees.
- With the loop band, you can sustain tension on those abductors as you lift and descend, helping to engage all of the hip and glute muscles.
The 10 Minute Wall Sit Exercises
Exercise 1: Basic Wall Sit (2 minutes)
- Start with a basic wall sit for 2 minutes.
- Focus on maintaining good form and keeping your core engaged.
Exercise 2: Wall Sit with Leg Lifts (2 minutes)
- After the basic wall sit, lift your right leg off the ground for 30 seconds, then switch to the left leg for 30 seconds.
- Repeat this cycle for 2 minutes.
Exercise 3: Wall Sit Pulses (2 minutes)
- Return to the basic wall sit position and perform small pulses up and down for 2 minutes.
- These pulses will intensify the burn in your leg muscles.
Exercise 4: Wall Sit with Knee Extensions (2 minutes)
- While in the wall sit position, extend one leg at a time in front of you, straightening it as much as you can while keeping it off the ground.
- Alternate legs for 2 minutes.
Exercise 5: Wall Sit Hold (2 minutes)
- Finish the workout with another 2-minute basic wall sit.
- Focus on pushing through any fatigue and holding the position as long as you can.
For Other Exercises Read: 10 Most Effective Wall Sit Exercises
Do Wall Sits Make Your Waist Smaller?
While wall sit workouts are an excellent lower body exercise, they are not directly related to reducing waist size. Wall sit workout primarily strengthen the muscles in your lower body, which can help improve your fitness level, overall physique and posture.
Having strong leg muscles can indirectly contribute to better posture, which may make your waist appear slightly smaller as you stand taller and more confidently.
Achieving a smaller waist primarily involves a combination of a balanced diet, cardiovascular exercise, and targeted core workouts.
30 Days Of 10 Minute Wall Sit Workout Routine
Day 1 to 5: Build the Foundation
The initial days of the 30-day wall sit workout challenge are all about establishing a strong foundation. Start with shorter durations to acclimate your body to the exercise.
Day 1-2: Begin with two sets of wall sits lasting 20 seconds each, with a 30-second rest between sets. Focus on maintaining proper form by keeping your back against the wall and your thighs parallel to the ground.
Day 3-5: Progress to three sets of wall sits, aiming for 30 seconds each, with 20-30 seconds of rest between sets. Gradually work on increasing the time spent in the wall sit position and continue to emphasize form.
Day 6 to 15: Build Endurance and Strength
As you enter the second phase of the wall sit workout challenge, your body will start to adapt and become stronger. The focus here is on increasing both the duration and intensity of your wall sits.
Day 6-10: Perform three sets of wall sits, each lasting 40 seconds, with 20-30 seconds of rest between sets. You may begin to feel the burn in your quadriceps and glutes, which is a sign of progress.
Day 11-15: Extend your wall sit duration to 50 seconds per set, maintaining the three-set routine. Concentrate on engaging your core and keeping a stable posture during the exercise.
Day 16 to 25: Push Your Limits
By the third phase of the wall sit workout challenge, you should have significantly improved your wall sit endurance and strength. Now, it’s time to challenge yourself even further.
Day 16-20: Aim for four sets of wall sits, each lasting 60 seconds, with 20-30 seconds of rest between sets. This extended duration will test your determination and mental toughness.
Day 21-25: Increase the challenge by performing five sets of wall sits, pushing your endurance to 70 seconds per set. Maintain proper form and focus on controlled breathing to sustain the effort.
Day 26 to 30: The Grand Finale
In the final leg of the wall sit workout challenge, you’re about to complete your 30-day journey of wall sits. Your body is now accustomed to the exercise, and you’re capable of impressive feats of strength and endurance.
Day 26-29: Continue with the five-set routine, but increase the duration to 80 seconds per wall sit. You might find this period challenging, but remember that you’ve come a long way since day one.
Day 30: It’s time for the grand finale. Challenge yourself to a single wall sit that lasts as long as you can endure. Push your limits and strive for a personal record. This day represents the culmination of your 30-day wall sit workout program journey.