Welcome to week 2 of At Home Fitness’s 6 Weeks of Summer. Having focused on our upper body and core during week 1, it’s time to bring in the legs with the static wall squat challenge. There is no one better to give us all a great legs workout than our Personal Trainer Leamington Spa, Nina Mortas.
Nina is an expert in helping sculpt the perfect pins; something that draws high demand in the summer. If you love wearing short skirts or shorts, Nina is the Personal Trainer you want to help you look your absolute best.
We asked Nina; “If you had to recommend just one exercise, that we probably aren’t currently doing, to really work the legs muscles, what would it be?”
Answer: The Static Wall Squat. A simple, yet extremely effective exercise that everyone can do! All you need is a wall, a stopwatch and a healthy dose of determination. Yes, by the end your legs will burn…
The Static Wall Squat, is an isometric move that focuses your muscles to maintain position. The length of the muscle does not change, and there should be no visible movement in the joint. Because of this, isometric (or static) exercises are a great way of improving strength, without the risk of increasing stress on the joints. They also help keep a strong focus in the core, which aids in balance control and proprioception (as well as toning!)
- Stand with your back against a wall and lower yourself until your thighs are parallel to the floor.
- Shuffle your feet forward (away from the wall) until your shins are parallel to the wall. Your knees should be bent to a 90 degree angle.
- Start the stopwatch and hold it that position
- Remember to breath. This may seem obvious, but it’s amazing how many times the Personal Trainers for At Home Fitness have to remind clients to breath during exercises!
So the challenge here is beautiful in its simplicity; every day perform the move to the best of your ability, time it, and aim to improve your time every day. That really is it this week. By the end of the week we would hope you have doubled your time.
For the really ambitious, our Personal Trainer Wolverhampton Adam Coley has pointed out that the world record for this exercise is 11 hours 51 minutes and 14 seconds!
Good luck, and let us know on facebook how you get on.