New Move Monday: The Wall Sit

Each Monday, I will be featuring a "New Move" on my blog. Sometimes this will be a new spin on an old move, and other times we will focus on form.

Today’s new move: THE WALL SIT

 

 

 

 

 

 

 

 

 

 

 

For a great leg workout, do a wall sit!

I remember doing these in elementary school gym class – little did I know back then the power they would have to shape and tone my quads. To make sure your form is correct, slowly slide your back down a wall until your thighs are parallel to the ground (like you are sitting in an imaginary chair). Make sure your knees are directly above the ankles (you don’t want the pressure to be in your knees) and keep your back straight.

Place your hands on top of your head or hold them out in front to add a little work for your shoulders. But whatever you do, don't cheat and rest them on your thighs!

Go for 60 seconds per set (or however long it takes to turn those legs to jelly!). I like to set a timer and wait for it to beep.

Need more fire? Try these ideas:

(1)   Add some bicep curls.

(2)   To target your adductors (located in the inner thigh), place a medium-sized ball between your knees and squeeze in while you hold the wall sit position.

(3)   Repeat the exercise at different angles. For example, only drop a couple of inches down the first set. When you repeat it, lower yourself a few inches more.

(4)   Alternate 15 seconds each lifting one of your legs parallel to the ground (eg. Right leg bent, left leg straight out, then switch).

*Note: this is NOT a good move for someone with existing knee problems.