Do you do wall crunches? Yes, it may sound a bit strange, but it really is a very effective technique. Especially when we don't have material and when we want to vary the usual exercises. With just one wall you will have everything you need to start toning your abdomen but also your legs and arms.
Hence, it is one of the best ideas to take into account to introduce into our routine. Wall crunches have numerous benefits among which we highlight strengthening the whole body, warding off back pain and at the same time also strengthening the spine.
Sit-ups on the wall: push-ups
One of the basic exercises but also necessary in equal parts are push-ups.. Because with them we will work the entire chest area as well as the shoulders and triceps. To do this, you must stand facing the wall. But try to keep your feet slightly away from her. Now you let yourself fall forward and rest the palms of your hands on the wall. The arms will have to be fully stretched to start. Now we only have to flex them by throwing the elbows back, while the rest of the body remains straight.
Sit-ups with feet planted
In this case, we will have to lie on our back. The soles of the feet will be supported on the wall and therefore, the knees bent. Now we are going to lift the torso carefully to perform sit-ups. Keep in mind that, despite the posture, it is a basic sit-up and therefore we should not force the body, but rather lift the entire body slightly. Nor is it a matter of getting up too much, because we can damage the cervicals or the back. Just noticing that tension in the core part will be more than enough.
Knee raise
Similar to the climber we used to do on the ground, but now on the wall. Therefore, we return to the position with which we began this section. That is, stand up and with your hands on the wall. Now instead of flexing arms, what we will do is bring one knee to the opposite elbow. Try not to swing your body too much, but keep your balance well in each execution. As needed, you can always start with low repetitions and gradually increase. Since these types of exercises are the most effective, since when you are older you have a balanced diet and you combine them with some cardiovascular discipline, they will be perfect.
iron on wall
Yes, the dreaded planks can also be done off the ground. It is another one of the abs exercises on the wall. But surely in this case you will last a little longer. It is about standing up, leaning back a little and with the body straight. Instead of supporting the palms of the hands as we mentioned before, we will support the forearms. Of course, we must contract both the gluteus and the core area in general and you can perform the exercise with both feet on the ground or, on the contrary, on tiptoe.
Climbing up the wall
To add a bit more complication, nothing like turn your back to the wall, lean on the floor with the palms of your hands and place your feet on the wall. You must make a 90º angle and hold for a few seconds, keeping your abdomen contracted. Of course you can also go up a little with your feet and get closer to the wall with your hands. But this is already a little more complicated and not all of us will be able to carry it out. The whole purpose of this type of exercise is to always be able to activate the abdomen, which is where we really want to work. Although other parts of the body will also be involved, which is always positive.