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Thursday, May 17, 2012

Waist Exercises: The Wall Squat

The wall squat is a variant of the squat which will fatigue your core and challenge your flexibility. In addition to working out your hamstrings, quads, butt, and core, the wall squat will put serious stress on your upper back and shoulders, which after some time will help provide you with a delightfully sculpted appearance.

If you're finding that squats are becoming very easy to execute it might be time to add the wall squat to your sessions. Once you have the movement down, try performing a 5-minute AMRAP (as many rounds as possible) of

• 9 wall squats
• 6 v-ups
• 3 pike pushups

The wall squat is also an outstanding warmup for the overhead squat.

The Starting Position

Stand facing a wall in the squat position with your feet under your shoulders. Place your feet about 6 inches away from the wall, stretch out your hands directly over your head and set your hands flat on the wall.

The Movement

Just like the conventional squat, the very first movement you make should be to transfer your hips back just as if squatting on a low box. Hold your torso up and your hands against the wall, and make sure to drive the knees to the outside as you squat, not permitting them to cave inward.

Throughout the exercise your weight must be in your heels. If at any time you can't easily shake your toes, you have too much weight in the balls of your feet and should move more weight to your heels. This decreases stress on your knees.

As soon as the crease of your hips is below your knees you have arrived at the bottom of the exercise. Your torso needs to be as vertical as is possible and your back flat and straight. Reverse the movement by standing and keep your core tightly held and your chest up. When you've reached the standing position and both your hips and knees are fully extended, commence the next repetition by sending your hips back.

Scaling the Wall Squat

This exercise is especially difficult on your core and if you've got mobility problems. To make it easier consider setting your feet slightly farther out from the wall. As with a typical squat, you may also insert ½"-1" weights under your heels should you have trouble getting to depth while keeping your torso upright. Just make sure that you continue to focus on your flexibility so that you can eventually carry out the movement with no plates.

The movement can be made tougher by putting your feet closer to the wall. Fight to keep your upper body upright throughout and your core strength and flexibility will develop.

Start doing waist exercises the right way and watch that muffin top disappear.

Article Source:http://EzineArticles.com/?expert=Nick_Benzer


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