UP AGAINST THE WALL

It is easy to work out at a gym stuffed with machines. But if you want to turn your home into a fitness center without buying any equipment, you have to be a little more creative. For the following four exercises, all you need is a wall.

This is going to be lots of fun! I bet that after doing the exercises I showed you, you will come up with your own ideas.

HIP RAISES

Lie face-up on a yoga mat and bend your knees to a 90-degree angle, heels placed on the wall. Your shins should be parallel to the floor. Lift your hips off the floor by pushing your heels against the wall. Hold the stretch vor 2-3 seconds and then slowly return to the starting position without resting at the bottom. Exhale while pushing up, inhale when lowering your body to the floor.

3 Sets 15 Repetitions

Doris Hofer Doris Hofer

MARCHING
Lie down on your back, leaving some space between your hips and the wall, the arms are stretched by your side. Then walk your feet up the wall two steps, pushing your hips up so your body is flat from knees to shoulders. Slowly march your legs in toward your chest while engaging your glute muscles to keep those hips high. If you get tired, you may support your hips with your hands for a bit when switching legs.
3 Sets 12 Repetitions both sides

Doris Hofer Doris Hofer

LATERAL CRUNCHES
Lie face-up on the mat and try to move your hips as close as possible to the wall. It’s okay if there is a gap. But make sure your back is flat on the floor. Then lift your right shoulder off the ground and reach towards your left knee. Your neck should be relaxed. Exhale while doing this movement and inhale when lowering your upper body back to the floor.

3 Sets 12 Repetitions both sides

1 2 Doris Hofer

HAMSTRING STRETCH
Lie on your mat again with the buttocks against the wall. Place your feet up against the wall and then try to push the knee straight. If you sit at a desk all day, chances are that your hamstrings got shortened. Stretching your legs and in doing so improving the flexibility of your hamstrings will be beneficial to the health of your back, hips and knees. Do this stretch at the end of a workout, when the muscles are warm and don’t force it too much. If you repeat this exercise, you will get more flexible for sure.

3 Sets 12 Repetitions

Doris Hofer Doris Hofer


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