Most of us who have heavy thighs would do just about anything to lose that extra thigh fat. The exercise which we’ve discussed about is an isometric exercise, meaning you maintain one static position for a certain period of time with no range of motion. This exercise is also very good for people suffering from knee pain. You don’t need any equipment and this exercise can be done in very limited space. This exercise works your quads, hamstrings, gluteus and calf muscles all at the same time. The exercise we’re talking about is wall seated squats or wall sits.
Wall seated squats / wall sits
- This exercise also results in stronger core muscles
- How to do a proper wall sit
- Make sure your back is flat and pressed against the wall
- Place your feet firmly on the ground shoulder width apart
- Move both your feet 2 feet out from the wall
- Slide your back down the wall while keeping your core engaged
- Make 90 degree angle from the knee and 90 degree from the hip
- Your knees should be directly above your ankles
- Hold your position, while contracting your abs muscles
- When you’re done, slowly come back to a standing position while leaning against the wall
- Focus on an object and don’t forget to breath in and out
- How many sets and reps
- Start with 3 sets of 30-45 seconds (with 30 seconds break)
- Gradually move to 1 minute in a stretch (with 45 seconds break in between)
- Aim is to be able to do it for straight 2 minutes (1-1.30 minutes break)
Common mistakes
- Thigh not parallel to the ground
- Don’t rest arms on legs / place on side or shoulder
- Don’t arch your back / shoulder at back
- Head can touch the wall
- Knee extended beyond ankle
- Weight on toes
- Finishing down rather then up
Variation of wall sits
- With weight doing arms workout (biceps curls, shoulder press, lateral raise, hammer curls)
- Variation with weight in front or side
- Using roller between legs
- Resistance band
- Single leg
- Marching
Benefits of the wall sit exercise
- Works your entire lower body
- Burn more calories : boosts yor metabolic rate and works your cardiovascular system
- No equipment required
- Less space no jump or strain
- Improves muscle strength and stability
- Sharpens your focus and concentration
- Improves overall stamina
- Develops your thigh muscles
- Improves posture
- Improves your stability
- Helps relieve stress
- Strengthens your calves
- Trims your abs
- Improves muscles endurance