Time for a simple and effective exercise in the living room. What really matters when sitting on the wall and how to properly perform the wallsit, you will learn now!
Everyone knows wall sitting. But hardly anyone likes it. Wallsits look boring and not particularly effective. But the exact opposite is true. Give the Wall seat one more Opportunity, you won't regret it.😉
Muscles in the Thighs is really worthwhile. This will make your legs firm and look simply stunning.
You also improve your strength, which has a positive effect on your Sense of balance has an impact.
Exercises like wall sits are simply wonderful. You can do them at any time and almost everywhere perform.
For this you must none heavy Weights or buy expensive equipment. All you need is a wall. And you can start training your thighs with the Wallsit.😁
Table of contents
Why is the Wallsit exercise so effective?
What in none leg workout is wall sitting.
This exercise strengthens and tightens the thighs. Your butt muscles are also in action 🍑
Also your Sense of balance is required. By the way: there are real wall-sitting battles in the USA. The wall sitting record is held by Thienna Ho, who can sit on the wall for 11 hours, 15 minutes and 14 seconds. In Germany, by the way, the wall sitting record is 45 minutes.🤯
The wall sitting exercise
- tightens your thighs
- trains your buttocks
- can be done anywhere
- gets along without equipment
- quickly shows first results
- Will hardly cause muscle soreness even for the untrained
How to perform wall sitting correctly
Simply lean against the wall and you're done. Yes, almost. But just at the Beginning it is possible that the Wallsit exercise difficult. That's because you have to build up a few muscles first.
But don't worry: with wall seats strongest you your Thigh very fast.💪🏼
All you need is a Wall. Or you can use a Door. But be careful: Always lock the door! There can be serious injuries if someone suddenly opens the door!
Admittedly: Immediately afterwards, your legs will feel like rubber. But after just a few sessions, you'll notice that your thighs will feel really firm. Force win and much firmer be
Let's look at this in more detail:
- Equipment needed: no, but kettlebells or dumbbells possible
- Difficulty: easy
- Suitable for beginners: yes
- Terms: Wall Sit, Wallsit, Wall Sit, Chair, Squat Against Wall
What's in favor of this fitness exercise? You can even do it in the Office carry out. This is a really crisp exercise that can easily be incorporated into your daily work routine.
What we definitely recommend are Training shoes or an absolutely non-slip Training mat. If you do wallsits with socks, you may slip and land on your tailbone.
These are the 17 best exercises for your leg workout!
Wall sitting execution for beginners
- Lean back against the wall.
- Place your feet about shoulder width apart.
- Slowly move your feet forward and slide your butt down until your lower and upper thighs form a right angle.
- You can clasp your hands in front of your body or let them hang. Whichever is easier for you.
- Hold this position for at least 30 seconds.
Then make a Break, Shake your legs and start again from the beginning.😁
[/green_box]👉Tip: The exercise seems easier if you support yourself with your hands on your thighs[/green_box].
Wallsit for advanced
If you find this exercise too boring, you can of course make it harder. There are many ways in which you can adapt the exercise to your Adjust fitness level can.
Sometimes it can be enough to set the execution time to 60 seconds to increase. Very well trained people manage to 2 minutes to stay in the position.😁
However, the greatest training effect is achieved if you train for Variety in your workout. That's why you'll find the best ways to train your legs even more effectively here:
- Lift one leg from the floor
- You put a weight on your thighs
- Hold one or two kettlebells in hands, lower and raise them
- You place a ball between your knees, squeezing it tightly
- You stretch an elastic band around the thighs and push the legs apart
What to look for in Wallsits
Yes, it sees really mega simply off. And it is. At least once you get the hang of it.
Wall sitting is simple in its execution, but nevertheless quite exhausting. You need to bear this in mind with Wallsit:
- The knees are right under the heels.
- You squat down until your butt is level with your knees.
- Back, shoulders and head do not leave the wall.
- Your upper body is upright.
- You must complete the exercise at least 3x 30 seconds to make it effective.
- Breathe calmly and avoid a hollow back.
These 16 butt exercises will change your life!
Which muscles do you train during the Wall Sit?
When you sit on the wall, you don't make any movements. Your muscles work statically. With the isometric exercise you train the gluteal, quadriceps, thigh and calf muscles. If you grab a kettlebell, your back, chest and abdominal muscles will also be challenged 😁
Static exercises have the huge advantage that you only have to little muscle soreness will have. If you do squats at the same time, you can be sure of waking up with severe muscle pain.
Are trained while sitting on the wall
- Quadriceps
- Gluteal muscles
The auxiliary muscles in use are
- Back Stretcher
- Leg biceps
- Adductors
If you do prefer squats, check this out: "13 effective squat variations“
What are the most common mistakes in wall sitting
Even with seemingly simple fitness exercises, you can learn a thing or two. Error make. To prevent this from happening to you, here's a quick list of the most common faux pas.
Too little deep
You don't bend your knees deep enough. The loaded yours Knee very strongly. If your thighs and lower legs form a right angle, you are taking the strain off your knees.
And your thighs have to work hard. That's exactly how it should be.😉
The knees
Make sure that his knees not inwards or outwards tilt. This can happen if you still have too few muscles. Your legs then topple over without warning from all the effort.
Try not to let your knees buckle. There is a simple Trick, how you can be sure that you are doing the exercise correctly: Place your hands on your knees. As soon as they start to leave the correct position, you will notice immediately.☝🏼
The heels
You must be absolutely sure that Heels under the knees are located. Press them into the ground with a lot of force to prevent them from slipping.
For this, we strongly recommend very non-slip Training shoes or a non-slip Mat!
The upper body
Straighten your upper body. Route him from the coccyx to the head by. It is important that your upper body does not hang forward or make your back hollow.
To do this, tense your stomach and press your shoulders against the wall.☝🏼
Wall seating advantages at a glance
This mega simple exercise comes with a whole host of benefits.
1. shape and strength for the legs
When you incorporate Wallsits into your workout, formst and strongest your legs. That's why the chair exercise is part of most anti-cellulite workouts.
The more muscles you have, the more calories you burn. This allows you to reduce body fat.💪🏼
Your legs also get more Stability, from which you can benefit when running or skiing.
Although this is a static exercise, many muscles and auxiliary muscles are used. This fitness exercise engages the entire lower body - from the buttocks to the thighs to the hamstrings.
With static exercises you activate the "slow twitch" muscle fibers in your legs. The muscle fibers fatigue more slowly, which provides more power when running.
So it's not so much about building up a lot of muscle, but the muscular endurance to increase. You will notice that it improves after about two weeks: it will be easier for you to hold the position on the wall.😊
Take this 30 day inner thigh challenge!
2. burn calories
Even if many people think that you hardly burn any calories when you wall sit, the opposite is actually the case. As you change the position for the Total duration of the exercise, you use the muscles continuously. In exercises that aim for repetitions, the muscles contract and then lengthen again.
These resting phases mean that there is hardly any resistance.
As Beginner you will notice after just 5 to 10 seconds of Wall Sit that your heart rate increases and your muscles start to burn.🥵
This means that during this period you will be far more calories burn. This boosts the metabolism and strengthens the cardiovascular system.
3. better posture
We all like to sit with a hunched back at work. Sooner or later this leads to Back pain.
That's why it's so important that we take ourselves by the nose and practise the right posture. This is exactly what happens in Wallsits. While you press your back against the wall and your shoulders back and open your chest, you take the Perfect posture on.☝🏼
4. more balance
It requires quite a a lot of strength, when you put all your weight on your legs.
If you are more advanced, you can lift one leg off the ground. This is where your sense of balance comes into play. It is quite not so simply to stay in balance.
5. flexibility
No gym, no equipment, and no time constraints - this ensures that wall sitting is such a wonderful exercise. Even in the smallest living room or bedroom, the exercise can be done well.
No matter how fit or unfit you are, you can use Wallsits regardless of your fitness level. simply adapt to your fitness level.😉💪🏼
6. a great alternative
When you Knee pain for squats get, then the wall sitting exercise is for very many a alternative that is easy on the knees. They target the same muscle groups. However, if you can perform squats without any problems, then consider wallsits as a good addition to your workout.
The most frequently asked questions about Wall Sit
Here we have collected the most frequently asked questions about the wall sitting exercise for you.
Does wall sitting build muscle?
YesWall sits build muscle. Wall sitting trains the entire lower body - from the glutes to the thighs to the hamstrings - and activates the "slow twitch" muscle fibers in your legs. This leads to more muscle endurance and strength when running or skiing.⛷️
What muscles does wall sitting exercise?
Wall sitting primarily trains your Front of the thigh, but it also works other important muscles such as the hamstrings, glutes, calves and core. It is a good way to strengthen and train these muscles all at once.
How often should I do Wall Sits?
That depends on how fit you already are, but 3-4 times per week with 1-2 minutes break between sentences is a good start.😊
Do you burn calories at Wallsits?
Yes, wall sits burn calories. As you hold the position for a long time, your muscles remain active and your Metabolism increases. This makes Wallsits an effective exercise to help you lose weight or maintain your current weight.
How long should I hold a wall seat?
As a rule Beginner with 15-30 seconds at a time and then gradually increase the duration as you get stronger. Advanced users can hold the wall sit for up to 3 minutes or longer, depending on their fitness level.
Can wall sitting improve my posture?
Wall sitting helps to improve posture by improving the strengthens the core muscles, which supports good posture. It also promotes the alignment of the spine and helps to open the chest.
Overall, wall sitting is a simple but effective exercise that you can everywhere can do. With a little practice, you'll be able to reap all the benefits. So why don't you give it a try? You won't regret it!💪🏼😉
Our conclusion
The wall seat is an easy way to make your entire lower body without having to go to the gym or use expensive equipment. It also improves posture, balance and flexibility and burns calories - perfect for anyone who wants to move comfortably from at home want to get fit. Try to incorporate Wallsits into your daily routine.
If you want toned legs, wall sitting should be your daily Be a companion. Pay attention to clean execution and hold the position at least 3x 30 secondsso that you can see results soon. Trained thighs ensure more stability and beautifully shaped legs overall.
Have fun with your training!💪🏼🩷
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