For most of us, the peak of body fitness is associated with a “strong core” as a flat, toned stomach and the famous six-pack. It looks great, and it feels like proof of hard work.But as the years pass, the reason to care about your core changes. It stops being about the mirror and starts being about everyday life. Standing up from a chair, carrying shopping bags, reaching for a high shelf, or simply walking down the street all depend on the muscles around your spine and middle.But instead of leaning on heavy equipment and heavy running in the gym, that is where an ordinary wall comes in. It is something that gives us something to easily depend on with any extra expenditure and is easily reachable, so you can focus on form instead of balance.Fitness expert Nonna Gleyzer, a celebrity Pilates trainer, shared four wall exercises to build 6-pack abs with Eat This, Not That!, which do not need any equipment or a gym.
Wall planks
For this, stand an arm’s length from a wall and place your palms flat at shoulder level, shoulder-width apart. Walk your feet back until your body forms a straight line from head to heels. Tighten your core, squeeze your glutes, and hold for 20 to 30 seconds.Gleyzer says she likes wall planks because they engage the whole core without putting extra pressure on the lower back. They also teach your abs to support your spine, which is what they do in daily life.
Standing wall knee drive
This exercise works the abs while also managing the balance and coordination. Gleyzer’s main advice is to go slowly, since “momentum is not your friend” when building strength. Stand tall facing the wall with your hands on it for support. Tighten your abdominals and slowly bring one knee toward your chest, then lower it with control. Switch legs and aim for 10 to 12 reps on each side. If balance feels shaky, stay close to the wall and keep the lift small.
Wall push-ups
Push-ups are not only for the arms. Gleyzer says the abs must work to keep one’s body stable and aligned, so you train the upper body and core at once. Stand an arm’s length from the wall and place your hands on it, shoulder-width apart. Brace your core and bend your elbows to bring your chest toward the wall. Press back to the start, slowly and with control. Complete 10 to 15 reps. Step closer if it feels too hard.
Wall sits with abdominal bracing
Gleyzer calls this a favourite because it works the legs and core together, and is also a combination that helps to stay mobile and independent as you age. Stand with your back against the wall, then slide down until your knees bend to about 90 degrees, as if sitting in a chair. Keep your feet tight, gently tighten your abs, and hold for 15 to 30 seconds. Stand up slowly, try to keep it at 90 degrees, but if it feels too hard, then slide down a bit, only part of the way.
