The next 5 exercises we will present to you today are the latest and most efficient way of shaping up our butt, stomach, and thighs without putting all of the pressure on your joints. In order tocomplete them, you shall requiremerely one piece of equipment that we are sure you have in your possession– a wall. Simplyperform this workout 5 times a week without having any shoes on. Do 10 slow series of everyworkout. If you aim towards achieving the optimal results and as fast as you can, do 2 repetitions of each move + a half an hour of cardio.
Wall Bridge — Lie on the ground with your butt touching the wall. Place your arms on the sides. Next, bend the knees and place your feet 4 feet along the wall. Then, raise your lower back off the floor but your shoulders should remain on the ground. Breathe in deeply and then exhale slowly while returning to the primary position.
HARDER: Place the left ankle on top of the right knee so that just the right foot is placed on wall.
EASIER: Perform this exercise without the use of the wall. Stretch your back into the shape of a bridge having your feet placed on the floor.
Windshield Wipers — Place your feet on the wall while lying on your back. The bottoms of your feet should be directed at the ceiling. Next, gradually lower the left leg such as a clock toward 9 o’clock. Then, return to the primary position and do it again with the oppositelimb toward 3 o’clock.
HARDER: Get an elastic band and wrap it around the left foot and hold it by the ends for additional resistance as you move your limbs down the wall.
EASIER: While you do the exercise, distance your behind 3-6 inches away from the wall.
Toe Reaches –Get down on the ground and touch the wall with your heels while lying down. Attempt to reach the left foot and lift up your right shoulder from the groundwith the help of your right hand. Return to the primary position and then do it againwith the oppositehand and foot.
HARDER: Perform this exercise having your feet stacked from the toe to the heel.
EASIER: Try reaching for your knees, rather than your toes.
Wall Scissor – Bring your butt closer to the wall and stack your feet against the wall. Next, place your elbows on the ground and lift up your hips. Then, move your feet up the wall aiming to straighten up your legs. Begin to lower the left limb in the direction of the head. Then, do it again with the opposite leg. Carry on doing this until you are finished with the reps.
HARDER: Do 2 pauses as you bring your leg down and up an inch or 2, before returning to the wall.
EASIER: Start off with your hips distanced 6 inches from wall.
Knee Press — Lie on the floor and pushyour behind against the wall. Bend your knees and place your feet 3 feet up the wall. Raise your behind up from the ground and then place the right ankle on top of the left one. Pulse the knee 20 times in the direction the wall trying not to move the remainder of the upper body. Once finished, do the same on the left side.
HARDER: With every following repetition, bring your hips up and down a couple of inches as you press the knee.
EASIER: Perform the workout with your butt on the floor.