Tone Up Against a Wall

Tone Up Against a Wall

These creative moves require only the support of a wall – making them great go-tos when traveling.

  1. Push-Up: Works shoulders, triceps, chest, abs and butt
    1. Stand facing a wall and place your hands on it at shoulder height so arms are fully extended to start.
    2. Bend elbows close to your sides to lower body until chest grazes wall, then push back to starting position for 1 reps.
    3. Do 2 to 3 sets of 12 to 15 reps.
  2. Sit and Crunch: Works obliques, butt and quads
    1. Stand with back to wall, feet hip-width apart, hands behind head, and elbows bent.
    2. Squat to start.
    3. Keep arms pressed into wall and slowly lower left elbow toward left ribs.
    4. Pause, and then return to starting position.
    5. Repeat on right side to complete 1 rep.
    6. Do 2 to 3 sets of 12 to 15 reps.
  3. Reverse Walk: Works shoulders, chest, abs, butt, quads and hamstrings
    1. Start in plank with feet pressed firmly into the wall.
    2. Walk your feet up the wall as you step your hands toward the wall.
    3. Get as close to the wall as you can; pause, then reverse the move to return to starting position for 1 rep.
    4. Do 2 to 3 sets of 8 to 10 reps.
  4. Marching Bridge: Works abs, butt and hamstrings
    1. Lie face up with knees bent and feet on the wall.
    2. Lift your hips up so body is in a straight line from shoulders to knees to start.
    3. Pull left knee forward at a 90-degree angle to bring foot off of wall.
    4. Pause, and then return to start and repeat with right leg for 1 rep.
    5. Do 2 to 3 sets of 8 to 10 reps.

8b463448718c8b05cd9d9e939f796cab 9b631b94a4488e042170c927e05aca00 9e50e2c22ea3046321e55d0ad5f1c70f

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s