If you’re looking for an exercise that doesn’t need any equipment, targets your lower body muscles, and can be done in the comfort of your own home, look no further than wall sits. While they may seem easy at first, wall sits are known for building strength and endurance. They’re one of those exercises that pack a punch without requiring a gym or much time.Here’s why you should start doing wall sits every day and how to perform them properly.
Builds serious lower body strength
The main goal of wall sits is to strengthen your lower body muscles. This is a dynamic workout that targets your glutes, hamstrings, calves, and quadriceps. Your muscles tense up when you perform a wall sit because your legs are supporting your entire body weight while you sit against the wall. This can gradually strengthen your legs tremendously without putting extra stress on your joints.
Regular wall sits will also increase muscle endurance, which will allow you to run, cycle, or even just climb stairs for extended periods of time without getting tired too quickly.
Improves posture and core stability
Wall sits are great for your posture and core muscles, even though it’s tempting to assume they’re simply for the legs. You’ll need to use your back and abdominal muscles to stay balanced during the workout, which will help you develop a more stable core. Not only does having a stronger core look good, but it also protects your spine, lowers your chance of injury, and makes everyday tasks like lifting and sitting for extended periods simpler.
Boosts mental toughness and focus
Wall sits are a mental as well as a physical challenge. As you hold the position longer, you may experience a strong burn in your legs. In this situation, mental toughness is useful. Pushing past the discomfort teaches patience and resilience. Because it demands you to maintain your composure and resist the impulse to quit, it’s an excellent approach to test your focus and discipline.
Perfect for busy days
One of the biggest excuses people make for not exercising is that they don’t have time. Wall sits solve that problem! You can fit this exercise into your schedule without needing to carve out a lot of time. Just 1-2 minutes of wall sitting a day can make a significant difference over time.
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How to do wall sits correctly
Here’s the step-by-step breakdown of how to do a wall sit properly:
- Stand with your back against the wall, feet hip-width apart.
- Slide down the wall until your knees are at a 90-degree angle, just like sitting in an invisible chair.
- Make sure your knees are directly above your ankles, and your thighs are parallel to the floor. Don’t let your knees go beyond your toes.
- Keep your back flat against the wall, shoulders relaxed, and hands either resting at your sides or lightly on your thighs. Hold this position for 30 seconds to start, and gradually increase your time as you build strength.
- Don’t forget to breathe deeply as you hold the position, focusing on steadying your mind and engaging your muscles
