Some of the toughest strength training exercises are the ones in which we don't move. When we hold a plank for 30 seconds, or go down into a squat and hold it for 45 seconds, or hold the bottom of a pushup for 10 seconds, the clock suddenly seems to craaaawwwwl.
Well, the clock often feels like it just stops altogether for this week's Monday Move: The Wall Sit.
Basically, you find a spot on the wall and "sit down" as if you were sitting in a chair - except the only thing holding you up is the strength of your legs, the quads in particular. And then you hold it for anywhere from 30 seconds to a minute or two. These minutes can feel like eternities, especially when muscle fatigue creeps in and your legs start to shake.
But that whole "no pain, no gain" mantra holds true for the Wall Sit. Incorporated into your strength training, these will make your quads and glutes better and tighter than ever. Just in time for a summer filled with shorts and beach days.
So go ahead. "Sit" down a few times and see how it feels!
The Move: Wall Sit
The Technique: These can be done flat against the wall or with a resistance ball (pictured, above and below). Whichever way you choose, position your feet hip width or slightly wider than hip width apart with toes facing forward. Make sure they are far enough out in front of you that when you "sit," the legs end up at 90 degrees. You don't want your feet too close in, or the knees will track over the toes when you sit.
Lower down, or "sit," as you would in a chair, until the legs are a 90-degree angle. Now just hold and breath, keeping your chest up. Start with 15-second holds if you're a new Badass recruit, and work your way up to 30 seconds, then a minute, then 90 seconds. Extreme Badasses can shoot for two minutes.
Incorporating it: Lately I've been using this for TRX classes or body conditioning classes - putting one-minute wall sits in between strength sets. Do one-minute wall sits five to seven times over the course of a 45-minute class, and your legs will wake up fast.
You can also do wall sits in between sets of upper-body strength training. Every time I see fellow gym rats sitting on a bench for two minutes in between strength sets, I want to tell them to do wall sits instead. More calories burned, more muscles worked. Sitting on a bench can be done at home. So when it's your workout time, keep working!
Coming this week: Healthy Snack, or sugar, calorie and fat trap? Plus: the "Badasses Do 100" strength routine....