The newest way to shape up your belly, butt, and thighs without stressing your joints: Flip your workout upside down! These five moves use one piece of equipment you’re sure to have in your home—a wall! Perform the following routine 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.
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
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.
Put a chair in front of you. Grab the back of the seat with both hands for balance.
Lean forward slightly and raise your right leg directly behind you as high as you can, keeping your knee straight but not locked. Squeeze the glutes on top.Sets: 3 Reps 20 per leg
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.
Bridge One Leg
1) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.
2) Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for desired number of reps then repeat on other side.
Targets: hamstrings, glutes, quads