Multi-Task Your Wall Sits

Most people have to change up their exercise routines often to fight boredom and having their body get used to the exercise. You have to keep your body guessing in order to keep it learning and fighting for you.

The best way to keep exercises fresh is to create variety.

A wall sit is an exercise to strengthen your glutes, abs and thighs. To be done correctly be sure that your entire back is firmly pressed against the wall. Your feet are shoulder width apart. You 'sit' down as far as you can on the wall putting all the pressure on your legs. Keeping your back flat and your abs tight you sit for a period of time. If you are just starting out I would suggest 5 sets of 30 seconds.

If this seems too easy, work toward getting your knees at a 90 degree angle while you sit.

If this seems to hard, raise your body up the wall a little, it will help keep the pressure on your bigger muscles and provide some relief.

Now to create a little variety...

Once you have mastered the technique and either find it bearable or want to add other body parts to the exercises you can try using a fit ball. Put the ball against he wall and lean your back against it. As you lower yourself as you normally would you will find it is harder to stabilize yourself. This will require more work from your abs and your back to stay balanced.

After trying the fit ball for a while you can bring the focus back to your legs by trying a one legged wall sit pictured below.



Another option is to use your fit ball or medicine ball to tap the sides of the walls to work your obliques (side abs) and arms. You can use weights if you choose, but I do not recommend them because they can easily go through the drywall on accident. The motion you are looking for is pictured below, enough though she is not in the wall sit exercise...it is just the example of the arm motion.



Next would be to add a Heel raise...



If you position yourself as seen above, back against the wall, feet out 45 degrees from your body with your knees over your feet. Then lift your heels off the ground. Try 2 sets of 10. It focuses the exercise on your inner thighs, while still holding your pose using your larger leg muscles.

As you can see you can get a lot of mileage out of one exercise to keep it fresh and interesting.