Natalie Jill walks through four wall exercises for beginners: flat-backed arm raises, explosive push-ups, wall sits with single-leg work, and planks with feet elevated. Each movement includes form tips and ways to make it harder.
Hi, everyone. Natalie, Jill. We're doing a bodyweight wall workout today. I love the wall because I love body weight workouts and the wall is something you can find anywhere to help you work your entire body. So I'm going to be introducing a series on wall workouts. This one anyone can do, even if you are a beginner. Going to take you through four basic moves that will help to train your whole body. The first one is standing against the wall. You want your back flat against the wall and you're going to raise your arms up and down. Now you're using your back muscles, your lats, to help drive your arms up and down. So you've got a little bit of shoulder movement, but mostly your back. And we're going to take it up and down. Repeat this, making it a little bit harder each time, using your own body weight and imagining it's a really hard movement. The more you focus on it being hard, the harder it becomes. Great job. Okay, turning around, facing the wall. We're gonna work on an explosive pushup move that anyone can do, even a beginner, because we're starting standing up on the wall in a push up position and we're gonna do a mini pushup off the wall and back on. Ready? Take it on and off. If this is too hard for you, you can always just do a push up from the wall. But you want to try to add that plyometric, that explosive move. Pushing off the wall, working that chest, getting a little bit of cardio in.
Great job. I wonder how many of these you should do. You want to just do it until you can feel it. You want to make it challenging for yourself. It's not a magic number. It's not a certain amount of time. It's whatever you feel is effective for you. Another favorite move of mine, anyone can do this, even beginners, is a wall sit. And you'll do this by placing your back flat against the wall and squatting down, using those legs. You'll feel it in those glutes, those hamstrings, also those quads. Squatting down lower, but keeping your leg in line with your knee into a squat position and holding it there and squeezing. Really feeling it in those muscles, holding it there, breathing through it. You can lift one leg at a time to make it a little bit more challenging. One leg up and hold.
And then moving on to the other leg. Same thing on the other side. Good job. And I'm going to introduce you to a little bit of an advanced move. Anyone can do this. So even a beginner, you'll just modify it for you and do what you can. This is going to focus mostly on your shoulders because that's going to carry the weight. But you're going to use your core and your legs to drive your legs up the wall. So you want to get down in a plank position with your feet up on the wall, a modified plank position. Your hands are flat on the ground, your feet are on the wall. If this is hard for you, you can focus on just putting your feet up against the wall and then back down. But if you can handle this, you want to start to run your legs up and down the wall. Not all the way up to a full handstand, but a little bit up and down, up and down the wall while you're holding yourself up. Working those should I hope you all gave it a try. If not, hopefully you made some notes as to what you can add to your workout regimen, using your body weight, being functional, and working with a wall. Thanks, everyone. Comment below if you want to see some more wall workouts and what you'd like to see worked on the wall. Let me know your thoughts, let me know what you think and make sure to subscribe to my channel. I've got a lot of good workouts here and a lot more coming. See you next time.
How Natalie Jill Fitness Was Born - The Journey From Corporate To Fitness To Midlife Conversations
