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Hate squats? Try wall sits for 5 minutes daily to lose weight and tone your legs

Published on:22 June 2021, 15:07pm IST
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.
Aayushi Gupta
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wall sit
This exercise is all you need to gain muscular strength. Image courtesy: Shutterstock
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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.

wall sit
Wall sit will help you to lose weight, ladies. Image Courtesy: Shutterstock
3. Improves balance and flexibility

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. 

4. Improves core strength

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. 

wall sit
A perfect exercise to boost stamina and endurance together. Image courtesy: Shutterstock
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. 

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.