Most times when I'm complaining about my butt or thighs, someone inevitably tells me I should do more squats. But here's the thing, I hate squats! They're monotonous and can only be done in so many ways. That's why when I stumbled upon this routine from Prevention, I was hooked! A no-squat workout? Count me in. All you need is a wall!
Perform the following routine from Prevention Magazine barefoot 4 or 5 times a week. Do 10 slow, controlled reps of each move. For faster results, do 2 sets of each exercise and add at least 30 minutes of cardio most days of the week.
Wall Bridge
Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.
MAKE IT HARDER
Cross your right ankle over your left knee so that only your left foot is on wall.
MAKE IT EASIER
Don't use the wall. Keep your feet flat on floor as you lift into a bridge.
Windshield Wipers
Lie faceup on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o'clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all of the reps.
MAKE IT HARDER
Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.
MAKE IT EASIER
Move your butt 3 to 6 inches away from the wall while performing the move.
Toe Reaches
Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you've completed all reps.
MAKE IT HARDER
Perform the exercise with your feet stacked toe to heel.
MAKE IT EASIER
Reach toward your knees.
Wall Scissor
Begin with your butt close to the wall, knees bent, and your feet planted on the wall. Raise your hips up, and place your elbows on the floor and your hands on your hips to support your lower body. Walk your feet up the wall so that your legs are straight. This is your starting position.
From here, lower your left leg toward your head, keeping both legs straight. Return to the starting position and repeat with your right leg. Continue to alternate until you've completed all reps.
MAKE IT HARDER
As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.
MAKE IT EASIER
Start with your hips 3 to 6 inches away from the wall.
Knee Press
Lie on your back with your butt against the wall, knees bent, and feet planted 3 to 4 feet up the wall. Raise your butt and back off the floor and cross your right ankle over your left knee. Without moving the rest of your body, pulse your knee toward the wall 20 times. Lower your body, and repeat on your left side.
MAKE IT HARDER
As you press your knee, lift and lower your hips a couple of inches with each rep.
MAKE IT EASIER
Do the move with your butt on the floor.
No comments:
Post a Comment