Walking

If you’ve given up on the idea of embarking on a fitness program because you’ve been sold the old idea of no pain, no gain, we’d like to take you for a walk — and change your mind in the process.

That no pain line was probably invented by some guy who had a set of free weights to sell. The good news is, walking can be a great form of cardio exercise, and a regular walking habit might be the fitness program you’ve been hoping for.

Walking Into The Future

For years we’ve known, or at least suspected, that walking was good for us. The joints need it. It helps us maintain balance as we age. The activity helps with bone density. We could continue with the list, but the fact is that the body needs to move. And while no pain, no gain might be a faulty quip, there is a lot of truth in another line we’re familiar with — move it, or lose it.

Walking is what the medical and fitness communities refer to as a weight-bearing exercise. As such, it comes with benefits like:

  • better heart and lung fitness
  • better management of the dreaded “highs” — high blood pressure and high cholesterol
  • better balance
  • more muscle strength

Time Is On Your Side

As long as we’re dispensing with reasons we can’t get into fitness and exercise, let’s do away with this one: staying fit just takes too much time.

Walking just 30 minutes a day will deliver all the health benefits described above. The caveat here (you knew there had to be one) is that it needs to be a brisk 30-minute walk. Health pros define brisk as a pace that allows you to carry on a conversation with your walking buddy, but probably prompts some huffing and puffing by the time you finish.

The medical pros confirm that brisk walking will deliver health benefits while posing little risk. Of course, if you have any health conditions you should ask your personal physician whether a frequent 30-minute brisk walk is advisable.

Incorporate Tools of the Trade

Before you launch into a fitness routine — even a daily walk — it is advisable to be certain you’re appropriately equipped. 

Walking

Number one on this list is to take care of your feet. Don’t walk in broken-down shoes that provide little to no support. The right shoes will make for enjoyable walks.

One other item to consider is a pedometer or smart watch. In addition to tracking steps and distance, many of these are able to track heart rate. Keeping track of your heart rate, from the beginning to the end of your walk, will provide you with valuable benchmarks for heart health and progress.

And finally, one of the most valuable things you can incorporate into your exercise and fitness efforts is some companionship. A walking buddy, or even two or three others, turns your fitness and exercise time into a fulfilling social encounter. The shared experience will almost certainly stimulate new conversations.

A Real-Life Approach to Fitness

You may not think walking constitutes one of the new and exotic fitness programs. But you might be surprised who you’ll encounter and what you’ll experience when you hit one of those walking paths with a neighbor or friend. In many respects, walking is the most organic form of fitness we might imagine, whether we’re strolling down the boulevard, or taking a walk in the park.

Video on Walking for Health

Swimming

Running and cycling can hurt your knees. Hiking is hard on aching feet. Still, you want to exercise. What are your options for a fitness regimen?

Many who study these things are of the opinion that swimming is one of, if not the best overall exercise you can find.

Dive In. The Water Is Perfect.

Go ahead…dive in. One of the first things you’ll notice is that your knees don’t have to pound the pavement, and your feet will hardly feel a thing.

Swimming is easy on the anatomy. It’s low-impact, and the only thing providing resistance is the water.

In short, swimming delivers a phenomenal cardio workout, builds strength, and develops lung capacity. Then there’s the benefit everyone who swims for exercise will cite — you get a great workout, and you don’t sweat.

Competing In The Pool

In 1828, an indoor swimming pool in England opened to the public. By 1837, competitive swimming had caught on, and pools around London hosted competitions sanctioned by the National Swimming Society.

We’ve been exercising in the water ever since.

By 1904, the Olympic Games in St. Louis included a slate of distance events not too dissimilar to what you’ll see in today’s Olympics; however when it came to the types of swimming strokes, the events were dominated by the freestyle.

By the late 1920’s, alternative strokes like the backstroke, breaststroke, and butterfly were part of the mix.

Your Sweat-Free Exercise Regimen

It is possible that one of the greatest hurdles to incorporating swimming into your regular exercise routine is finding a pool. Explore the usual suspects — local health clubs and community centers, and even some continuing education centers have pools.

Once you’ve found the water, you’ll need the gear. The best tip here is to be comfortable. If you’re planning on practicing your 200-meter freestyle and building up your lung capacity, you’ll want swimwear that doesn’t drag water.

Add a swim cap if you want to protect your hair. And you’ll definitely need a pair of goggles.

swimming

Now you’re ready to dive in.

As is the case with any workout, you should plan to spend some time warming up. Dive in and go at it hard without warming up those muscles, and you’ll regret it later. Spend about 10 minutes doing some type of warm up — a slow crawl, an easy backstroke, or even a little water jogging. It’s not an exotic exercise or elegant stroke, but it will prevent cramping and soreness.

The heart of your workout will depend on your goals. If you’re working out for cardio improvement, consider a regimen that might include a few laps freestyle, and then switch to an alternate stroke. When it comes to fitness, multiple strokes will work on different parts of your body.

Add a couple of laps with each new workout.

Moving in the water will deliver an amazing workout. If you’re interested in improving your technique, consider seeking out a swim coach.

And if you’re ready for some competition, many communities have Masters swimming programs through Universities or Community Centers.

When you climb out of the pool you’re going to notice two things: nothing hurts, and every part of your body feels completely exercised.

And oh, yes…you won’t be sweating!

Check out this video about freestyle swimming to learn more:

Contralateral Limb Raise

A fish out of water, flopping around on the ground. That’s what the Contralateral Limb Raise looks like. 

It’s an odd-looking exercise, but its benefits are pretty remarkable. Not just for fish, but for people too. This is one of those exotic exercises that you can do with little or no equipment, and it offers a big return. 

Stretch It Out

One of the best parts about the Contralateral Limb Raise is that it encourages stretching and elongation of the spine. The whole body is engaged with these movements, but it’s engaged in such a way that it comes from the center of the body. This promotes stability throughout the torso and improved control over the limbs.

To do the exercise, you’ll need a clear, flat space. 

  • This exercise begins on the floor, arms straight together overhead and legs together below. Face is down, nose resting on the floor. Toes are pointed, palms face each other. Relax and align the spine.
  • On an exhale, tighten the core muscles and focus on spine stability. Look up, lifting the head off the ground so that you can gaze forward slightly. Keep the neck aligned. 
  • Slowly raise one arm until it’s a few inches off the floor while simultaneously raising the opposite leg off the floor a few inches. 
  • Keep the arm extended and be careful not to rotate the shoulders. Also be careful not to arch the back, but again to keep the spine in alignment from your tailbone to the top of your head. 
  • Hold for a moment.
  • Inhale while slowly lowering the arm and leg to the starting position, again keeping the lower back and hips still.
  • Repeat with the opposite arm and leg.

Though this exercise is simple and easy to do, the focus should be on control. It’s a great exercise for individuals who want to improve their control and extension.

Stabilize Your Spine

The biggest benefit of this exercise is the spine stabilization that it brings. 

The Contralateral Limb Raise improves coordination and fine movement when done properly. It has a low risk of injury too, which makes it wonderful for individuals who are new to fitness or who are recovering from injury. Particularly those who are recovering from back issues and need to strengthen both the lower and upper back muscles. 

An added benefit of the Contralateral Limb Raise is that it works to tone the glutes and the hip flexors. These large muscle groups play a major role in spine stability, so improving their tone and strength will again help to alleviate back issues. The triceps and trapezius muscle across the upper back are engaged to a lesser degree with this exercise, but they do benefit from the improved control that it brings to the body. 

There are some widely used variations of the Contralateral Limb Raise, which incorporate the Downward Facing Dog pose from yoga or the simple Push-Up. 

A fun fact is that this exercise is also known as the “Superman” exercise! It’s easy to see why, with it’s prone positioning and arms stretched out ahead. Who knows, maybe with enough practice you’ll be able to fly just like the Man of Steel.

Burpee

We all go to extreme lengths in order to train our minds and bodies, including extreme diets and multiple workout routines every week.

What if this was all going overboard? We can incorporate one move into a workout that can do it all, burpees.

What is a Burpee

A burpee is a single, non-stop movement that incorporates a full-body workout. They are able to combine aerobic conditioning and strength training into a high-intensity cardio routine.

The Burpee was created in the 1930s by physician Royal H. Burpee. Although it was invented in the 1930s the burpee was never truly used until the second world war, when they were used to evaluate new recruits physical abilities.

Burpees are easily incorporated into any class or workout routine. 

How to do a Burpee

The steps of doing the basic form of a burpee are as follows:

  1. Start in a standing position, feet even with your shoulders and hands at your side.
  2. Push yourself down into a squat position, but instead of holding your arms out bend forward more and place your palms on the ground
  3. Once in the squat position, hold your weight with your arms fully extended, flex your abdominal muscles and throw your legs back until you reach the peak position of a push-up.
  4. Once your legs are all the way stretched, immediately bring them back up towards your chest into the squat position again
  5. Go from your squat to the upright position

Now you have completed your basic burpee

The Benefits of adding Burpees

Knowing how to do the basic form of a burpee also helps to understand how it helps work out our body. Going through the movements we see that starting with a squat uses your glutes, hamstrings, and quads. Supporting your body weight on your hand works your shoulders and arms, and as you kick back your flexing your abdomen and the motions work out the entirety of your back.

These movements add together to make a quick interchange between upper and lower body workouts, showing how burpees are very aerobic and cardio inducing. This all adds together to make benefits like:

  • Full body toning and strengthening
  • Cardiovascular health 
  • Respiratory health
  • Increased endurance
  • Weight loss

For even more benefits you can visit this website and see why burpees can help you.

Getting Started

Because Burpees rely on your own body weight and not any specific tools you can get started right away in the comforts of your own home. Before you work out you should take a look at this video on how to properly stretch before doing burpees to make your workout better. If burpees are not for you there are a variety of other activities that you can do that have similar benefits that include:

  • Jumping Jacks
  • Jump Squats
  • Plank Push-ups
  • Plank Jack
  • Explosive Push-ups (pushing so hard on the way up that your hands leave the ground)

Now that you know the basics you’re ready to add that extra kick to your workout routine.

CrossFit

CrossFit is a fitness program that is both a lifestyle philosophy and a competitive sport.

It combines aspects of many different training regimens to offer a complete body workout. The main focuses of CrossFit are aerobic exercise, calisthenics, and Olympic weightlifting. The fitness program is targeted toward strength and conditioning, and it’s offered in over 13,000 gyms worldwide. 

The Birth of Crossfit

CrossFit was developed by gymnast Greg Glassman. It was officially branded and introduced in 2000 by Glassman and Lauren Jenai. However, it’s beginnings go back as far as the 1970s. Glassman was tired of workout routines that left him feeling unfulfilled and undertrained. He began to experiment with different combinations of exercises and training to develop a workout routine that would result in what he called That Feeling.

Glassman finally reached a combination of exercises that literally caused him to vomit after he was finished. He continued to improve and perfect his new incredibly intense routine over the next decades, and in the 1990s, Glassman was hired to train members of his local police department. Word spread about how effective his methods were and the first CrossFit affiliate was opened in Seattle in 2000.

The Cult of CrossFit

CrossFit’s popularity exploded. The program was used by police departments and military bases in war zones. There were online communities made that were dedicated to the CrossFit movement. The fitness program has introduced specialized seminars that focus on various exercise routines and specific groups of people, like CrossFit Kids and CrossFit Football. There is even a self-defense and striking seminar. Some adaptations of CrossFit offer a workout for pregnant women and seniors

See CrossFit Games here: 

You probably already know that, if someone does CrossFit, they will let everyone know. CrossFitters are known to be extremely vocal about the benefits of their lifestyle. Their insistence on spreading the “gospel of CrossFit” gives off cultish vibes, but CrossFitters say that they are no different than proud new parents or superfans of sports team. When you love something, you want to share it with the world.

The Lifestyle of CrossFit

The adoption of the CrossFit workout routine requires changing your entire lifestyle. You are not only introducing a new fitness routine to your life, but you will also adopt a nutritional diet that supports the CrossFit lifestyle. You have to love the program and follow it properly for it to work.

The nutrition guidelines that CrossFit suggests are:

  • A 40% carbohydrates, 30% protein, and 30% fat macronutrient split
  • A diet consisting of whole foods, fresh fruits and vegetables, and lean proteins
  • No processed foods 
  • No high-glycemic carbohydrates

CrossFit’s diet suggestions are taken from the Zone Diet and the Paleo Diet. Following these eating suggestions and participating in CrossFit exercise will make a huge difference in the way you feel and the way you live. 

The Effects of CrossFit

A CrossFit Lifestyle is a complete overhaul your daily routine – but it comes with some amazing benefits. First of all, you will see improvements in your strength and aerobic fitness. Your agility, balance, and flexibility improve, and you are able to lose weight with the steady burning of calories. 

However, since CrossFit is an extremely intense workout, it is often the cause of injuries. Some of the most common injuries are lower back pain, both rotator cuff and Achilles tendonitis, knee injuries, and tennis elbow.

The Verdict

If you are a beginner, CrossFit could be too intense of a workout for you. It can cause injury to even the most fit people. Consider training in other ways before starting CrossFit. On the other hand, if your body is more used to intense exercise, CrossFit can take your fitness to the next level.

Complex Training

Complex training is a modern training that focuses on enhancing the explosive power of an athlete by combining strength training and plyometrics.

Strength training focuses on building both strength and anaerobic endurance by using resistance to push your muscles. Plyometrics is a training routine that is characterized by short intervals of jumps and other fast movements meant to increase power.

The combination of these two trainings into one complex training is sure to always bring the results you want.

How Does it Work?

During complex training, you will perform a strength focus exercise and then you will pair it with a power focus exercise that follows the same basic movements. This is the combination of the two separate training methods. However, the true hero of complex training is called Post-Activation Potentiation, or PAP for short. PAP is a method that takes advantage of muscle contractions by quickly throwing in a fast and powerful plyometric movement during the exact time that the muscles are contracted as the result of a strength training movement.

What Does a Complex Training Routine Look Like?

Complex training routines vary by the level of fitness you are at currently. The basic formula is resistance exercise + plyometric exercise. Some examples of complex training specific exercises are:

  • Snatch Grip Deadlift then Power Snatch
  • Squat then Squat Jumps
  • Front Squat then Push Jerk
  • Bench Press then Clap Push-ups
  • One-Arm Dumbbell Rows then MB Front Throws

Clearly, complex training focuses on gaining speed, power, and strength. This training is perfect for athletes that participate in power-based sports.

See complex training in action here: 

Variations of Complex Training

There are many variations of complex training because, as long as it follows the strength/plyometric formula, it is technically a complex training exercise. However, there are some specific variations of the training.

  • Combat Athletics: This variation incorporates punches into its routines and is commonly used by martial artists and boxers.
  • Weight Lifting: For this variation, you quickly lift heavy weights and then switch to lighter weights and continue to quickly lift.
  • Rock Climbing: This variation is used to help rock climbers develop power and hand strength for secure holds while climbing.

Benefits of Complex Training

The benefits of complex training are not like other training types that promote generalized body health and stress relief. Complex training is targeted toward a very particular type of athlete, and that is where its benefits lie. The training uses the neuromuscular connection, which is the link between nerves and muscles, to train your body to react with maximum force. Sports that require explosive force, quick movements, and powerful reactions rely on complex training to help their athletes reach their full potential.

Women Doing Complex Training

Why Choose Complex Training?

Even though strength training and plyometrics are both great training programs in their own right, the combination of the two proves to be incredibly effective training for sports that rely on power. In fact, the Journal of Strength and Conditioning Research published a study in 2000 that provided a comparison of strength training, plyometrics, and the combination of the two, complex training. While all the groups they observed showed improvement, those that participated in complex training were the only ones that exhibited notable increases in both strength and power. This determined that the training most beneficial to power-focused athletes is complex training.

The Verdict 

Complex training is a specified training reserved for power-based athletes that are looking to increase their performance. You most likely will not venture into complex training unless you are an athlete. It is not promoted as a regular workout routine, but you are always welcome to try it if you want to shake things up with intense exercise.

Boxing Training

Boxing training is the name given to the rigorous training that boxers go through in order to perfect their form and movements.

The sport of boxing itself is a timed combat sport during which two opponents throw punches at each other while wearing protective gloves. As simple as it sounds, the body endurance needed to last through a boxing match is astounding.

Before even beginning boxing training, you must build cardiovascular endurance and strength – without these you are sure to succumb to exhaustion very quickly.

Early Beginnings

Boxing first appeared as a sport in the Olympic Games in 688 BC. However, there is evidence of it existing as far back as 3000 BC in Mesopotamian culture. Depictions of boxing have been found in numerous ancient cultures, such as Sumerian, Egyptian, Minoan, and Indian cultures. 

Greece  introduced boxing in the ancient Olympics. Boxers at this time wore leather around their hands and forearms for protection. Rome later became the leader of the sport of boxing. It weaponized the arm protection with metal studs on the gloves. Boxing turned from a spectator sport to garish displays of brutality. But the city of Rome fell, and boxing disappeared for centuries.

Making a Comeback

Boxing came onto the sporting scene again in 16th century London. It was a much tamer version of boxing than the last one, and the boxers were now categorized into groups by weight – Bantam, Feather, Light, Middle, and Heavy. These weight groups ensured more evenly matched fights and a better spectator sport. 

Even with all of this colorful history behind it, boxing didn’t really become mainstream until its Olympic debut in the 1904 Games in St. Louis. Guess who was the country that dominated the boxing field? The United States of America. America was the queen of boxing. At this point, boxing had developed training methods and rules to govern it, and it was ready to advance.

Rolling with the Punches

A typical amateur boxing match today includes three 3-minute rounds. It sounds fast and simple, but it is anything but easy. During boxing training, boxers endure many physically demanding routines and push themselves to their absolute limits to get better.

Boxing Match

Generally, boxing training will include some or all of the following:

  • The use of various punching bags of different weights. Different skills are developed with each punching bag, like punching power with the heavy bag and reaction time with the speed bag.
  • Sparring. Boxers in training will commonly fight each other for practice while wearing full protective gear. This is called sparring, and it helps develop technique.
  • High intensity interval training for anaerobic strength.
  • Running or swimming for endurance.
  • Squats, deadlifts, and bench presses for strength.
  • Clap push-ups and squat jump for quickness.
  • Proper nutrition to maintain weight.

Boxing to Better Health

Not only does boxing training build up your boxing skills, but it also has some really nice health benefits. Your heart will become healthier. The varied exercises included in the training will improve your total-body strength. Having to learn to focus on your hands and another person will make your hand-eye coordination much better. As with most exercises, boxing training can greatly reduce stress – while also improving your mood and helping you sleep. This training also results in total body composition improvement because it targets all areas.

See boxing training for beginners here: 

The Verdict

Boxing training is an amazing choice for someone who is currently in good shape and enjoying a regular fitness routine. If you are a beginner, this training is not for you. Nonetheless, with its rich history and amazing benefits, boxing is truly an institution in the fitness and sports industries.

Shoulder Press: For a toned upper body

The shoulder press, also known as the overhead press, is a weight training exercise for the upper body.

This exercise helps in gaining muscular arms and also, strengthens the core. It usually requires a dumbbell, barbell or any other form of weight.

Description

The muscles of your upper body, especially those on your back, help you do several daily activities and bear a lot of loads. Hence, irrespective of whether you are working on a weight-lifting program or not, it becomes imperative to keep your upper body muscles conditioned. One way of doing so is to do the shoulder press.

While doing the shoulder press from a standing position, several muscles are put to work including the pectorals (chest muscles), deltoids (shoulder muscles), triceps (arms), trapezius (upper back). Besides these muscles, as standing upright requires balance, the abdominal and lower back muscles are also recruited.

Categorization of the exercise

The shoulder press falls under the weight training exercise category for the upper body.

Preparation for the exercise

Like all other exercises involving weights, shoulder press also requires the athlete to take some safety measures to avoid injury.

According to many fitness coaches, a shoulder mobility check should be performed before doing the shoulder press. The check involves a simple process. The athlete should try to raise his hand above his head. If he can successfully align his hands with his ears, then he can safely proceed to the exercise. Otherwise, the exercise might not be safe, and it is advisable not to do the exercise.

How to do a shoulder press

Given below is a step by step guide for doing the exercise:

1. You should stand with your feet shoulder-width apart. Grip the bar with your arms slightly wider apart than shoulder-width. Then you can either heave the weight into position or simply load them on supports, raised to chin height. 

2. After the weights have been installed in their proper position, you should squeeze your shoulder blades together, push your chest out, and stabilize your core.

3. After following the above two steps, you would be in a proper posture to do the exercise. Begin pressing the bar overhead. You should tilt your head back while the bar is passing in front of your face. Once the bar has passed your face, press it up as long as your arms are not locked overhead. Make it a point to tilt back the weight slightly to vertically align it with the back of your head.

Benefits of doing the shoulder press

Shoulder press, when included in the workout routine, brings a lot to the table. Some of the benefits that it offers are:

1.     Shoulder press increases the strength and size of your triceps’ muscles. You can obtain bigger and stronger arms.

2.     It increases the strength of the muscles of the upper back and conditions them.

3.     It increases the strength and size of the shoulder muscles.

4.     When formed from a standing position, the exercise also builds core strength by strengthening the obliques, transverse abdominal muscles, and spinal stabilizers.

Variations of the exercise

Push Press: Starting from a standing position, bend the knees and hips slightly to take up a position as if you are about to jump. Press the bar overhead while bouncing back to the standing position by straightening your hips and knees.

Bradford Press: The starting position is the same as that of the standard shoulder press. The only difference is that you need to lower the weight behind your head instead of lowering it in front of your head. This variation should be done with lighter weights to avoid the risk of injuries.

All you need to know about deadlift workout

Apart from eating healthy, and getting ample amount of sleep, a proper fitness regime is also necessary to stay fit and active.

You can either take up any sport, hit the gym, or join yoga classes. If you want to customize your workout routine, you should consider taking up an exercise to warm up first.

What is deadlift exercise and when was it first done?

Deadlift comes under compound exercise. Deadlift workout was found and carried out in the early 17th century. The exercise helps the spine from rounding and aids in the extension of the hip joint.

Preparation for this exercise

If you are a healthy person, you can do compound exercises at least thrice a week. Do not overstrain your muscles. Take small breaks between your workout to stabilize your breathing. Do not forget to consume liquids frequently which will help you in staying hydrated. 

Steps to follow 

If you are beginner, follow these steps properly:

1. Stand at the center of the barbell and place your feet under the gap present between bar and floor.

2. Bend and hold the bar with both your arms. Provide shoulder-width distance between your arms. 

3. Bend the knees and let your shin touch the bar. 

4. Then, gradually lift your chest and straighten the lower back.

5. Stand straight and hold the weight with you.

Take a look these tutorial videos

Benefits of this exercise

Deadlift exercise is generally done to strengthen the body muscles. It is considered to be one of the best exercises as it benefits both lower and upper body. They improve lower back, upper-middle back, hamstrings, thigh muscles, and chest. They also help in burning excess fat. 

Similar exercises 

If you are not comfortable doing deadlift or need to try other options, it is fine. Some of the exercises which are similar to a deadlift include dumbbell lift, bent over rows, Kettlebell swing, and pistol squats. 

Wall Sits: The Lower body fitness Mantra

Introduction

Wall sit is a simple exercise which can be done to tone your thighs, strengthen your legs, and lose belly fat.

This exercise can be easily done at your home as it requires nothing but a wall. It is done by many athletes around the world to strengthen their quadriceps muscles.

Description

If you are suffering from lower back pain, doing the squats might prove to be difficult for you. In this scenario, wall sits, or static squats will help you strengthen your legs, more specifically, your quadricep muscles without putting a strain on your back. Wall sit can be done by placing your back against the wall and bending your knees until they form right angles with your hips. You should hold this position as long as possible. However, people suffering from knee problems should avoid doing this exercise because the excess load on the knees could aggravate their existing injury.

Variations from existing exercises

Wall sit can be categorized under free-hand lower body exercises.

Though wall sit does not fall under the category of Yoga, there is an asana called Utkatasana, which closely resembles wall sit. The two differ in the aspect that in Utkatasana, there is no wall support involved, and the hands are raised above the head.

How to do wall sits

Wall sits does not require any prior preparation as such. It also does not require any special equipment and can be done at home.

The step-by-step guide to doing the exercise correctly is as follows:

1. You should stand with your feet at a distance of about two feet from the wall. Your feet should be shoulder’s width apart.

2. You should then lean against the wall in such a way that your back is flat against the wall. 

3. Then, slowly slide your back down the wall until your knees are in straight alignment with your ankles. At this position, your knees will be making a right angle with your hips. 

4. You should make sure that your weight is evenly distributed on both your feet as unequal weight distribution may lead to injuries. You should also make sure that your torso stays upright against the wall and your abdominal muscles are sucked in.

5. This position should be held as long as possible. With practice, the time will gradually increase, and so will your quadriceps’ strength. 

6. If the exercise is done correctly, you would feel a stinging sensation in your quadriceps muscles. However, if you feel any pain around your knees, you should immediately stop doing the exercise.

YouTube Video link:

Benefits of wall sit

Wall sits increase lower body strength, especially the strength of the quadriceps, glutes, and hamstrings. In sports like fencing, skiing which require strong quadriceps, wall sits are regarded as a primary strengthening exercise. The exercise can also be used to measure the endurance of the lower body. Wall sits reduce belly fat and also helps you get toned legs and thighs.

Variations of wall sit

Though wall sit in its standard form has numerous benefits to the body, it can be supplemented with simultaneous exercises to add to its existing benefits. Some of these variations are:

1.     Wall sit with bicep curl: First, you should do the standard wall sit. After you have taken up the pose, raise your arms at shoulder level and stretch them so that they are parallel to the ground. Then curl your palms and contract your biceps. Repeat the contraction slowly for maximum result.

2.     Single-leg wall sits: This is an advanced form of wall sit. Instead of resting your body weight on two legs, you rest it on one leg. The other leg is raised in front of you and stretched parallel to the ground.