Hate squats? Try wall sits for 5 minutes daily to lose weight and tone your legs (2024)
Performing the wall sit exercise can really do wonders for you, including building muscle mass. Here's why this exercise is perfect for muscle gain and weight loss.
You probably know all about how exercising can help enhance your fitness levels and help you with weight loss. And for this, nothing is better than a wall sit. Wall sit is generally used to build isometric strength and endurance. This exercise works your entire lower body: you’ll feel this move in your hamstrings, quads, and glutes. In fact, by engaging your core, wall sits help strengthen your abs too.
This exercise might seem simple enough, but if this is your first time, it might be very challenging. Otherwise, it is easy on your knees and back and doing it for five minutes regularly can really do wonders for you. Much like plank and squats, wall sits can turn your body into a fat-burning machine. It is not a hidden fact that wall sit is often overlooked as a leg exercise, but do not underestimate the benefits it has to offer you.
Here are the benefits of wall sit exercise and why you should try this exercise on a regular basis:
1. Builds muscle strength
Primarily, wall sit builds your isometric strength and endurance in the glutes, calves, and quadriceps. Because a wall sit focuses on the legs, it develops its strength and stability. And as you know, our lower body is an important area that helps in building up our overall strength.
2. It burns a lot of calories
A wall sit is great in the pursuit of weight loss, as it helps to shed calories quickly by keeping the muscles contracted for a long time through repetition. As you sit for a few seconds, your heart rate will increase, and the burn will be felt throughout the entire lower body. This will cause a spike in calories burned as your cardiovascular system begins to work.
The focus of this movement is also to improve balance and flexibility by doing it regularly. Since the entirety of your leg will take the brunt during exercise, you can expect your balance to improve. And because it improves posture, your body will feel lighter and more flexible.
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Wall sits are an excellent exercise for core stability, which is why it can improve core strength. And because your core is engaged throughout the wall sit, it is a great way to develop abdominal muscles and you’ll notice your abs starting to tighten.
5. Strengthen your calf muscles
Wall sits put your lower body to test and work well to build lower body endurance and increase mobility. This especially happens when it comes to your legs and thighs, which will benefit the most from this exercise. When you practice, you will notice that holding a wall sit for long becomes simpler.
6. Boosts overall stamina and endurance
You can improve your overall stamina, endurance and physical performance by doing wall sits regularly for just five minutes. Since doing wall sits help to increase your lower body strength as well as abdominal strength, they can also help you increase your endurance.
7. Sharpens focus and relieve stress
Wall sits are simple enough, but the longer you stay in this pose, the harder it gets. All your concentration and willpower goes in maintaining a proper pose, which then helps to sharpen your focus, and relieves stress.
How to do the wall sit exercise:
Lean your back against a flat wall.
Your feet should be shoulder-width apart and two feet away from the wall.
Slowly slide your back down, using the walk as support, engaging your core, and putting your feet forward.
Make sure you reach a 90-degree angle with your hips and knees.
Your thighs should be parallel to the floor and your knees shouldn’t extend beyond your toes.
Hold the position for 20 seconds or for as long as you can, hold it comfortably.
Keep breathing normally and keep your hands at a neutral position.
After you finish the rep, come back to the starting position.
This single exercise can benefit you in so many ways. You can begin your day with this or try it out whenever you get the time and vertical support for your back.
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Wall sits increase muscular endurance and joint stabilization in a squat position. They work the quads (no question there), the glutes, the calves, and the core (especially as you focus on good posture in this position!).
Berger recommends starting out at 30 seconds, then a minute, and see how you feel. Ideally, 5 minutes is the goal to see major changes—but those are major! You can still see changes by holding that wall sit for a lot less time.
Wall squats aid in burning fat from the body. This is because exercise helps to develop muscle. When muscle is developed, calories are burned more quickly. When calories are burned more quickly, fat is also burned more quickly.
The good news is that there are ways to get rid of this fat, and the wall sit exercise is a great way to do this. It goes without saying that wall sits are a great exercise for getting rid of the fat around your hips and thighs.
The 30-day wall sit challenge offers a simple yet effective way to improve lower body strength, muscular endurance, core stability, and overall fitness.
Just like functional training, the benefits of Wall Sits are endless! It is a super isometric exercise that engages your gluteal muscles, quadriceps, hamstrings, calves, back, chest, abs and hips.
In fact, wall squats (or 'wall sits'), which involve propping yourself up against a wall with your thighs parallel to the ground, were the most effective exercise out of all those compared.
A British Journal of Sports Medicine study suggests that two isometric exercises, planks and wall squats, may be highly effective in lowering blood pressure. Isometric exercises, also known as static exercises, are done without moving a joint. They're performed by keeping a static position and tension on the muscle.
The bottom line is that squats alone won't magically get rid of your belly fat or make you lose weight overnight. However, combined with a healthy diet and exercise plan, they can be a great way to help you get toned and lose the excess fat in your midsection.
While you cannot selectively burn fat from your stomach, squatting burns fat and builds muscle. While squats primarily develop strength and power, heavy squats increase your lean muscle mass, which increases your ability to burn calories at rest over the course of the day.
You cannot spot reduce fat from anywhere on the body; it's impossible. With that said, squats are such a good exercise for burning body fat and building lean muscle that if you're doing them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.
Research shows that doing exercises like wall squats can reduce pain among those with conditions such as knee osteoarthritis. Better balance. Squats help improve balance by engaging stabilizer muscles in your legs and core.
So, what happens when you perform 100 squats every day? The short answer is amazing things. Your legs will become stronger and more defined, your butt will become firmer and more shapely, and your overall fitness level will improve.
Study #1: 100 bodyweight squats per day saw a 4.2% decrease in body fat. In one study done on adolescent boys in Japan, the participants who completed 100 bodyweight squats per day saw a 4.2% decrease in body fat, a 3.2% increase in quad muscle thickness, and a 16% increase in quad strength.
Body weight squats are an effective and safe exercise that can be done on a daily basis. Squats are a compound exercise that target multiple muscle groups, including the glutes, quads, hamstrings, and core. They are known to improve strength, power, and overall fitness.
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