If you want to practice a simple and easy exercise that can provide many benefits for the body, doing a wall sit can become an option for you. This exercise is not much different from a squat, as it can train the abdominal, glute, thigh, and calf muscles.
In addition, this exercise also doesn’t need any equipment, allowing you to do it at home. Discover the purposes, benefits, and tips on how to do a wall sit in the article below!
What Is a Wall Sit Move?
A wall sit is an exercise done by leaning your back against a wall while bending your knees as if you are sitting, and subsequently holding this position for a moment. It can be said that a wall sit, also known as a wall squat, is intended to build isometric strength.
According to the Verywell Fit page, wall sits can train the lower muscle groups, such as the core, glutes, quadriceps, and calves. However, this is not achieved by how much you can repeat the move, but rather by how long you can hold this position.
Benefits of Doing Wall Sit
Doing a wall sit does not only train body muscles, but it can also burn calories and improve your stamina. Here are other benefits of doing wall sits:
1. Strengthening the Calf, Thigh, and Core Muscles
As mentioned, wall sit is a type of home exercise, which is beneficial for building and training muscle endurance, such as the calf, thigh, and core muscles, as well as reducing the pressure on the knee joints. During this movement, the entire body is supported by these lower muscle groups.
2. Forming an Abs
Wall sit can also be done if you want to build abdominal muscles. This movement tightens the core muscles, helping to form abs.
3. Burning Calories
Who would have expected that this simple exercise can help you burn calories effectively? Indeed, many people think that only complex exercises, such as squats, can provide real benefits for the body. In fact, even though wall sit only relies on endurance, doing this for some time increases your heartbeat and boosts your metabolism.
4. Improving the Stamina
In addition, wall squat is known to be able to improve physical endurance and stamina. This exercise requires plenty of energy and endurance, so doing it over time will help improve and develop your stamina.
5. Improving Concentration and Focus
Wall sit needs plenty of focus, particularly if you can perform it for a longer time, which is between 30 to 60 seconds. Moreover, you also need to concentrate to regulate your breathing correctly and maintain body stability to hold the position. If you do this regularly, you can sharpen your focus and concentration.
6. Maintaining Body Stability
As mentioned, wall squat can help you strengthen the lower muscle groups, such as the thigh, calf, and pelvic muscles. This will improve your body stability or balance.
How to Do A Wall Sit Correctly
After understanding the above benefits of doing a wall sit, how do you actually perform this exercise correctly? Learn the tutorial below:
- Firstly, lean your back against the wall.
- Position your legs shoulder-width apart around 60 to 70 centimeters from the wall.
- As you tighten your core muscles, move your back slowly downwards so your thighs are parallel to the ground as if you are sitting on a chair.
- Afterwards, adjust your leg position so that your knees are still aligned with your ankles instead of your toes.
- Hold this position for around 20 to 60 seconds.
- Ensure that your back remains straight or flat against the wall.
- Subsequently, move your back to the initial standing position slowly.
- Take a break for 30 seconds and repeat the above instructions 3 times.
Fulfill Your Daily Fluid Intake with AQUA
This concludes the explanation about the benefits of wall sits and how to perform them correctly. If you are still not used to it or unable to do so, you can reduce the time spent performing the wall sit and refrain from forcing yourself. Your body will keep on adapting until it can increase its endurance.
During exercise, don’t forget to fulfill your daily fluid intake by drinking plenty of water. You are advised to at least drink 8 glasses of mineral water a day, or approximately 2 liters per day. This helps you avoid the effects of dehydration caused by intense activities, such as exercising.
To avoid skipping this habit, create a schedule on when to drink water every day and start serving AQUA at your home. AQUA is a healthy mineral water with guaranteed quality, which is known as the pioneer of the best drinking water in Indonesia.
AQUA actively provides protection to the water sources and ecosystem around it. This way, the minerals in AQUA are always maintained. The packaging process of AQUA has also gone through hundreds of clinical trials before distribution, so you don’t have to worry about its safety and purity.
Enjoy the benefits and goodness of the best mineral water by drinking #AQUADULU before and after every activity!
