WALL SITS ARE INCREDIBLE FOR YOUR QUADS
Who would have thought that sitting with your back against a wall is good for health? Well, it is, if done correctly. Read on to see how
Wall sits are an exercise that involves leaning against a wall with your knees at a 90 degree angle, and feet planted on the floor. You can hold it for a minute, two minutes, or however long you’re able.
—SHOBANA MAHANSARIA, director, Corefit Plus
Anil Kapoor is pushing his limits when it comes to working out, raising the fitness bar each time. In an Instagram story he posted recently, the actor is seen doing wall squats or wallsits at home while taking instructions from a fitness coach over the phone.
Wall squats are usually done by athletes to build strength. They are done by holding the body in the squat position with the back against the wall. Shobana Mahansaria, director, Dolphin POD and Corefit Plus, tells us in detail about wall-sit exercises that work every muscle in the body.
Wall sits are generally used to build endurance and isometric strength. Also known as static squats, they are a great way to build endurance and strength in your calves, glutes, and even your abdominal muscles, if you know how to include them in your exercise routine. “When it comes to bodyweight exercises that work your leg muscles, wall-sits are one of the best exercises to strengthen your lower body. It requires only a wall to lean against, and a stopwatch to time yourself. Incorporating the wall-sit exercise in your daily routine can do wonders for you, including
building muscle mass,” says Shobana.
BENEFITS
This exercise can strengthen your legs, increase your physical performance, help you balance better, and more.
WORKS YOUR ENTIRE LOWER BODY
Wall-sits works your entire lower body – your glutes, hamstrings, and quads. The main purpose is not to increase muscle mass, but to increase muscular endurance. Having stronger muscles means you will be able to work out harder and for longer periods of time.
BURNS CALORIES
Another great benefit of wall-sits is that they can help you burn calories and get rid of belly fat. As you sit for a few seconds, your heart rate will increase, and a higher heart rate results in more calories burned over a given time frame. This will cause a spike in your metabolic rate as your cardiovascular system begins to work.
IMPROVES BALANCE AND FLEXIBILITY
Wall-sits are great for improving overall posture. Since the entirety of your legs will take the brunt of the exercise, it helps to strengthen the core and lower back muscles. And because it improves posture, your body will feel lighter and more flexible.
BOOSTS OVERALL STAMINA AND ENDURANCE
Just doing wall-sits regularly for five minutes can improve your overall stamina, endurance, and physical performance. How does it work? It works by activating the Slow Twitch Fibre (or Type I Fibre) components of your muscles because fibres are responsible for endurance.
STRENGTHEN CALF MUSCLES
Wall-sits are definitely a great way to build glorious calf muscles. The wall-sits plie calf raise targets and strengthens the inner and outer thighs, calves, hamstrings and glutes. When you practice, you will notice that holding a wall-sit for long becomes simpler.