TONE UP AGAINST THE WALL

These cre­ative moves from US-based trainer Nora Tobin re­quire only the sup­port of a wall – mak­ing them great go-tos when trav­el­ling.

Shape (Singapore) - - Get Fit - “If you want some­thing you’ve never had, you have to do some­thing you’ve never done.”

Works shoul­ders, tri­ceps, chest, abs and butt Stand fac­ing wall and place hands on it at shoul­der height so arms are fully ex­tended to start. Bend el­bows close to sides and lower body un­til chest grazes wall, then push back to start­ing po­si­tion for one rep. Do two or three sets of 12 to 15 reps. Works obliques, butt and quads Stand with back to wall, feet hip-width apart, hands be­hind head, and el­bows bent. Squat to start. Keep arms pressed into wall and slowly lower left el­bow to­wards left ribs. Pause, then re­turn to start­ing po­si­tion. Re­peat on right side to com­plete one rep. Do two or three sets of 12 to 15 reps. Works shoul­ders, chest, abs, butt, quads and ham­strings Start in plank po­si­tion with feet pressed firmly into wall. Walk feet up wall as you step hands to­wards wall. Get as close to the wall as you can, pause and then re­verse the move to re­turn to start­ing po­si­tion for one rep. Do two or three sets of eight to 10 reps. Works abs, butt and ham­strings Lie face up with knees bent and feet on wall. Lift hips so body is in straight line from shoul­ders to knees to start. Pull left knee for­ward at a 90-de­gree an­gle to bring foot off the wall [ shown]. Pause, then re­turn to start­ing po­si­tion and re­peat with right leg for one rep. Do two or three sets of eight to 10 reps.

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