The wall sit benefits reveal themselves after a period of consistent exercise.
There is nothing better than exercises which you can do at the comfort of your house and wall sits is one of them.
Wall sits are also known as “wall squats”.
When doing a wall sit, you hold yourself in a steady position for a minute while your back is flat against the wall and your feet firmly on the ground angled at 90 degrees
This article will focus on the great but unknown details of wall sits.
WHAT MUSCLES DO WALL SITS WORK?
Quadriceps femoris are among the body’s muscles that are strengthened by wall sits.
Quadriceps femoris, also known as quads, is the body’s strongest and largest muscle found on the front part of the thighs.
They are four and they aid in your movement by enabling you to stand, walk, and run. They also keep your kneecap stable.
Due to their versatility, they are vulnerable to injuries the most common being cramps, muscle strains, nerve damage, and tendonitis.
Wall sits challenges, however, build and strengthen quads which protects them from injuries because they remain in good shape and are active.
Working the gluteal muscles is yet another one of the key wall sit benefits.
Gluteal muscles are a pair of three muscles that make up your buttocks. They include gluteus maximus, gluteus medius, and gluteus minimus.
These muscles allow the extension; internal and external rotation of the hip joint.
Wall sits also strengthen the hamstring muscles found at the back of the thigh. Hamstring muscles allow your hip to move as well as knee movements.
Hamstring muscles are crucial in Knee movement as they enable you to walk, squat, and tilt your pelvis.
With the strength built by wall sits, chances of hamstring injuries common to footballers and athletes are reduced.
Through the wall sits, your abs are flexed and this is how abdominal muscles are built.
The adductor muscles of the hip support the balance and alignment of the thigh.
When you do wall sits, the adductor muscles found in your inner thigh stabilize thereby preventing injuries to the hip.
WALL SIT WORLD RECORD
Dr. Thienna Ho from Vietnam holds the wall sit world record. He did a wall sit that lasted for 11 hours, 51 minutes and 14 seconds at the World Team USA Gymnasium in San Francisco in the State of California on December 20, 2008.
HOW TO DO WALL SITS PROPERLY
Wall sits are the most common form of exercise which you can do at home but they require a certain degree of specificity to gain from them.
There are five things that you are supposed to do for a proper wall sit as listed below.
1. Your back must be decked against the wall
2. Place your feet firmly on the ground, with your feet flat and shoulder-width apart with a gap of about 2 feet from the wall.
3. With your back against the wall, slide it down while bending your knees at a 90-degree angle. To attain this angle, make sure your knees are above your ankles.
4. Once the 900 angle is attained, hold this position for a minute or so.
5. After a minute, slide your back on the wall upwards until you assume an upright position.
Exercises play a crucial role in strengthening your body and wall sits benefits are uncountable.
Check out our full guide on how to do wall sits properly. It will help you reap all the great wall sit benefits!
10 PROVEN WALL SIT BENEFITS YOU SHOULD KNOW
1.YOU ATTAIN THE SIX PACK ABS
When you flex your abs while doing the wall sits, you suck in the gut and let the abs become tense as you hold a steady position.
Having frequent wall sits for between 30 seconds – 60 seconds results in building strong abdominal muscles.
Eventually, you attain the much-desired six-pack.
2. BOOSTS FOCUS AND CONCENTRATION
Concentration and focus are pertinent in performing wall sits because you direct your mind to more than one thing at a go.
When doing the wall sits, you control your breathing, flexing your abs, balancing your feet at a right angle (90 degrees), and learning to hold steady for at least 60 seconds.
All this is done at once and it requires sharp focus. As you learn to coordinate all this, your concentration improves and the brain becomes more focused.
3. STRENGTHENS YOUR LOWER BODY
Another one of the many wall sit benefits is that it works the different joints and muscles all at once.
Most of the muscles that work in unison when performing wall sits are in the lower part of the body – glutes, hamstrings, quads.
When performed, they build and strengthen these muscles all found on your lower body thereby improving muscular endurance.
Increased muscular endurance allows you to hold steady for longer.
4. HELPS IN BURNING OF CALORIES
Due to holding steady while doing the wall sits, the body burns more calories as it churns out more energy for your muscles to hold still.
This in turn increases your metabolism and improves your cardiovascular system.
5. GREAT FOR SKIERS, ATHLETES, AND FOOTBALLERS
Athletics, football, and skiing capitalize on the strength of the lower muscles of the body such as hamstrings, quads, and the calf.
Wall sits build the strength and endurance of these muscles especially after longs periods of inaction.
Athletes, skiers, and footballers who have wall sits frequently in their exercises show better performance.
6. STRENGTHENS CALF MUSCLES
Calf muscles are a great fitness statement. Calf muscles help your legs withstand your body weight without any strain.
When your legs are able to hold your bodyweight effortlessly, you are also able to do more exercises with ease and walk more without your legs feeling tired.
7. YOUR BODY BALANCE IMPROVES
Your body balance is dependent on how strong your leg muscles are.
Regular wall sits strengthen your legs by building muscular endurance in your calf muscles.
This means that you are able to attain a better body balance with minimal slipping and falling because the legs are strong.
8. SHAPES YOUR LEGS
Muscular legs are an attraction but it takes a lot of work to keep them in good shape because they hold a lot of weight. Wall sits is the answer.
They strengthen the legs and also the muscles around the thighs such as the quads which aid in movement.
9. INCREASES STAMINA AND PHYSICAL PERFORMANCE
Routines such as walking longer and running become easier with wall sits because core muscles aiding in movement increase their endurance.
Athletes and footballers whose lower body muscles determine their performance carry out their sports tasks with ease if they perform wall sits frequently.
Their knees, legs, and thighs are super strong.
10. LOWERS BLOOD PRESSURE
By virtue that wall sits are still exercises whereby your body pushed against the back of the wall and the floor where your feet rests, the result is a lower heart resting rate.
A low heart resting rate means the heart is working optimally which lowers the risk of high blood pressure.
Wall sits are not a waste of time. In fact, they are fun to perform and they make you stronger.
They do not require sophisticated equipment or a trainer to do them, therefore, you can build your muscular endurance from the comfort of your home daily.[related_posts_by_tax posts_per_page="4"]