Incorporating A Wall In Your Workout

 

One year at work, they had the P.E. teacher run a workout after school two or three afternoons a week.  The guy set it up but insisted on using one of the DVD based workout that is made for hard core exercise fanatics.  Most of those who showed up for the sessions were over 50, had joint issues, or were totally out of shape.  The class didn't last long because even the modified person was way above the ability level of folks and we just got discouraged.  

I have a couple DVD's that I like because some of the options for things include modifying against a wall rather than working on the ground.  Something like that would have worked better for a lot of us in the group.  Over time, I've discovered a variety of exercises that use the wall to help tone my body, build strength, and add a bit of core.  These exercises are not all easy but do make you sweat.

For the first exercise, stand about one arm length away from the wall, facing the wall.  Place your hands on the wall about shoulder width apart, feet together and using your arms, lean into the wall slowly to a count of four and then back out to the same four. Repeat at least 10 times.  You are doing a pushup leaning against the wall instead of on the ground.

Now, place your hands and forearms on the wall that are about shoulder level and with the forearms are parallel to each other.  Walk your feet away from the wall till your body is straight.  Take a breath and on the exhale, push through your hands so your forearms lift off the wall and your arms straighten.  Then inhales and return your forearms to the original position.  Repeat at least 10 times and make sure you do it slowly. 

Next, stand so your back is against the wall and your feet are about hip width apart.  You have a weight in each hand.  Slowly lower yourself down along the wall so you end up with your back against the wall, your legs out at no more than a 90 degree angle and you knees so they are over your ankles.  Let your arms hand down at your side with the weights facing towards the wall.  Make sure to keep your abs tight.  Slowly lift your arms up to shoulder level and then slowly down.  Repeat at least 10 times.

Then, lie on your back so your rear is about a foot or so from the wall.  Bend your right leg at the knee and place the foot on the wall so it forms a 90 degree angle. Your hands are flat on the ground, palms down,  next to you and you need to lift your left leg so it's up, pointed towards the ceiling. Press on your hands on the ground while lifting your leg up towards the ceiling and bringing your hips up slowly, pause a moment, then bring your hips back down to the ground with your left leg still up.  Repeat 10 times on the left side and then do 10 times on the other time.

For the final one, stand about twelve inches from the wall. Turn so your right side is facing the wall.  Take your left arm and cross it over your body so it is straight.  Then slowly bend your left arm so your body is moving closer to the wall until your shoulder touches the wall before pushing your self away from the wall until your arm is straight. Repeat at least 10 times.

These exercises add a level of resistance to your workout while working on your core and making certain moves much easier to do.  Give it a try as a way to do the moves a bit differently and shaking up your workout.  Let me know what you think, I'd love to hear.  Have a great day.