So have a seat against the wall with feet at a wide stance. Try to sit deep enough that your knees and hips align at 90 degrees. (Butt ha! I mean but, you don't have to. You can work up to that) You can either press your shoulder blades together and sit straight against the wall or lean forward at a slight angle. Always with your glutes engaged, tummy in a pelvic tilt and try, try, try not to rest your hands on your legs...that makes it easier. Are you there? Awesome. Hold that isometric position that works your quads, hamstrings and glutes...squeeze, squeeze, squeeze those glutes and read on!
KEEP HOLDING - SQUEEZE YOUR GLUTES
When I was in high school exercising with Jane Fonda on cassette tape in my basement, Seventeen magazine rated the wall sit as the best way to tone up your glutes with the least effort. (I never forget that last part) In college my roommate, Joelle,sat on the wall to wake her up while studying--she graduated head of the class and is teaching English at Cambridge. I played powder puff football for the Thetas and tore my ACL. PT had me wall sit for months. Bootcamp at the tairs in Santa Monica? Wall squats at the bottom, as if the stairs weren't enough. Cassie at The Firm in Minneapolis supplied me with all the level 3 wall squats down below. Enough of history
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