Wall Exercises

Exercise minimalists, rejoice: You can do this five-exercise circuit with a flat, bare wall and about three feet of floor space. If you’re concerned about scuffs, kick off your kicks so the only mark this workout will leave behind is the satisfying soreness of well-worked muscles. Do three sets, resting a minute in between (and otherwise, only when you need to).

This one’s a real back blaster, from shoulders to glutes to hamstrings (with a little quad as well). (A) Squat down, back to the wall. (B) Roll your shoulders back and up, while you press slowly up with your legs—your aim is to “climb” the wall, with your upper body leading the way. (C) Now reverse the motion to “climb” back down. Try for a set of 8 up-and-downs.

Your chest, arms, and shoulders get into the action with this plyometric move. (A) Place your hands on the wall a little wider than shoulder-width apart and step your feet back so your body is in a solid plank. (B) Bend your elbows to bring your chest close to the wall, then push back dynamically, so your hands come off the wall and you tilt back on your toes. (C) Fall back into the wall, bending your arms. Do 8.

Concentrate on your glutes doing the work for a seriously tight end. (A) Lie down on your back, arms by your side, knees bent up, toes touching the wall. (B) Walk your feet up the wall a step, pushing your hips up so your body is flat from knees to shoulders. (C) Slowly march your legs in toward your chest while engaging your glute muscles to keep those hips high. A rep includes both legs; go for 8 of ‘em.

This toughie makes your shoulders and core really work. (A) Start in a downward dog position, heels touching the wall. (B) Pick up one leg and step the foot on the wall a hip height. (C) Press into the wall with your foot, then pick up your other foot and place it alongside the first one. (D) Pause briefly in this modified handstand, then step back down. Lead with one foot for 4 reps, then lead with the other for 4 more. Not ready to make the move to the half-handstand? Try it on your forearms first.

Picking up a foot adds thigh-toning intensity to the standard split squat. (A) Stand back to the wall and take a large step forward. (B) Pick up your back leg and place the toe against the wall. Square off your hips and lean your torso forward slightly. (C) Slowly bend your front leg as low as you can control (but not past 90 degrees); press up almost back to straight. Do 8 on each leg.