You may not always feel like going to the gym or running/walking, but trust and believe there are NO days off when it comes to getting (and keeping) your glutes, legs, and thighs toned! If you’re in minimalist mode, try this simple three-exercise circuit. All you need for this workout is a flat, bare wall and about three feet of clear floor space (a mat is optional).
If you want to keep it tight, keep it right, do three sets of each exercise, resting one minute in between each set (if you absolutely must). The exercises can be done with shoes on, or off if you want to avoid messing up your walls.
Wall Squats
You can probably feel the burn in your quads (muscles on the front of your thighs) just reading the phrase "wall squats"! This exercise is great for not only building strength and endurance in your quads, but also the glutes and calves.
- Start by standing with your back pressed against a wall, with feet shoulder-width about two feet from the wall.
- Slowly slide your back down the wall until you're in a squatting position, with your thighs parallel to the floor.
- Adjust your feet so that your legs make a 90-degree angle, with your knees aligned directly above your ankles. If your knees are over your toes, slide up a little.
- Keep your back flat while holding the position.
READ: 5 Simple Exercises For Lower Body Toning wall workout
Marching Bridges
Bridges are a great way to give some focused attention to your glutes and the hamstrings (back of the upper leg). Doing them correctly is also a great core-strengthening exercise. Marching bridges takes this move up to the next level!
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- Lie down on your back, arms at your side, and knees bent up with your toes touching the wall.
- Tighten your abs (squeeze your core and try to pull your belly button toward your spine) and slowly walk your feet up the wall
lifting only your hips off the floor.
- March your legs in toward your chest (keep one foot on the wall at all times). Engage your glute and ab muscles to keep your hips high.
Foot-Up Split Lunge
There's the lunge and then there's the foot-up lunge! Guess which one will work you harder? Picking up your foot will add plenty of thigh-toning intensity and will target the muscles in your legs and core.
- Stand with your back against the wall and take one large step forward.
- Lift your back leg and place your toes against the wall. Square your hips to the front and lean your body forward slightly.
- Slowly bend your front knee to 90 degrees, with your knee aligned over your ankle, and press back up to straight.
- Switch legs and repeat.
Visit the BlackDoctor.org Fitness center for more helpful articles and tips.
