Who doesn’t want abs? Almost every fitness enthusiast desires to set themselves apart from others and look good when removing their shirt. However, building those exceptional-looking abs requires systematic and regular efforts focused on that muscle. Right now, there are many exercises that you can find on the internet to build abs, which may leave you confused about which one to choose. However, now you do not have to worry because, in this article, we will provide you with some of the best wall exercises for abs that target those muscles in the best way possible.
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Top 4 Wall Exercises For Abs
So, here are some of the finest wall exercises that you can include in your workout to get perfect abs.
1. The Wall Dead Bug
The wall dead bug is an easy yet effective exercise to build your abs. Here’s how you to perform it:
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Step 1: Lie down on the floor while keeping your position 90 degrees to the wall.
Step 2: Place your palms on the wall above you to take support. Raise both legs with bent knees at an angle of 90 degrees.
Step 3: Now extend one of your legs. It should not touch the floor, keep it slightly above it. Hold it for a few seconds and return it to the starting position. Then, do the same with your second leg.
Do it alternatively with each leg. 1-3 sets of 5-12 repetitions are enough of this exercise to break the muscles of your abs.
2. Wall Sits
Another one of the great wall exercises for abs is wall sits as it engages your core very well and pushes it to become stronger. The use of the wall will also help you develop your isometric strength and endurance.
One of the best things about this exercise is that you can do it anywhere. The only thing you need is a flat wall. Here’s to do this exercise:
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Step 1: Firstly, place your back against the wall and push your lower back against the wall.
Step 2: In the same position, slide your back down. The knees should be bent at a 90-degree angle, and the thighs should be parallel to the floor. Also, ensure that your knees are just above your toes.
Step 3: Once you have taken this position properly, hold it for 20-30 seconds and then slowly return to the standing position by sliding your back up.
Step 4: Rest for 30 seconds and repeat the exercise at least thrice.
Please remember that this exercise puts all the weight on your knees. Hence, if you have knee problems, talk to your doctor before you begin performing it.
3. Wall Russian Twist
You consider this exercise a variation of the Russian twists. Here are the steps you need to follow to perform the exercise:
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Step 1: Sit on the floor and bend your knees a little bit while they touch the wall.
Step 2: Now, slightly lean your body backwards. Ensure that you feel some tension or pressure on your abs. Make sure to keep your position correct. The chest should be up and the back straight.
Step 3: Once you have taken the position, start doing the Russian twist. You will do it by rotating your torso to one side and then gradually bring it to the center and then move to the other side.
That’s how you do the wall Russian twists. Do 2-3 sets of at least 8 to 16 repetitions of this exercise. Remember that one repetition of this exercise will be considered when you twist your torso to the right, bring it back to the center and then twist it to the left. Not the other way around.
4. Wall Walks
Wall Walks, the name may seem a bit absurd, but the exercise can be highly effective. Here’s how to do it:
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Step 1: First, get in the proper push-up position while your feet against a wall.
Step 2: Once you are in this position, walk up the wall, bringing your hands closer to the wall as you go.
Step 3: Continue your walk until you are in a complete handstand position. Make sure to keep your back straight and core tight to increase the effectiveness of the exercise.
Step 4: Now walk down the wall to finish your wall walk. You simply have to walk your feet down the wall and your hands away from it.
Step 5: Repeat the exercise twice or thrice while taking small rests.
Wall walks are not only beneficial for the abs but also helps in building and strengthening many other muscles, such as the triceps, chest, shoulders, arms, and lats. This exercise might be a little bit hard to do, but it can surely take your fitness to the next level.
A Few Tips To Keep In Mind
So, now you know some of the best wall exercises for abs. However, they are not enough alone; there are many other things that you must keep in check to build your abs effectively, which includes the following:
Maintain a Well Balanced Diet and Prioritize Protein Intake
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If you don’t have a well-balanced diet, you won’t be able to get abs, doesn’t matter how many times you train them.
A well-balanced diet usually consists of foods like whole food, lean protein, complex carbohydrates, healthy fats, etc. It doesn’t only assist in recovering and building muscles but also help improve your body’s overall functionality.
Besides that, it is also essential for you to prioritize protein intake. That is mainly because protein plays a crucial role in building muscle tissues and repairing, growing and maintaining the muscles. Hence, it is advised to add high protein food in your diet, for instance, meat, eggs, tofu, chickpeas, etc.
Give Yourself Proper Rest
Just like other muscles, you need to provide your abs with proper rest if you want to build them properly. They do not grow when you train them but when you rest and allow them to heal.
Generally, abs muscles require less rest than other muscles. Due to that, many people may not consider the importance of rest when exercising abs. However, this should never be the case. If you feel soreness in your core, allow those muscles to relax by avoiding training them.
Do Some High Intense Interval Training (HIIT)
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HIIT is considered one of the best tools for losing body fat. For those who are not aware of this type of training, it basically involves intense bursts of training incorporated with a short period of rest time.
This type of training engages your core very well and not only increases their visibility but also strengthens them. Hence, include HIIT in your workout routine if you want to speed up the process of getting abs.
You can find numerous HIIT training sessions on the internet. Choose any of them that you find most suitable and incorporate it in your workout. Make sure not to overdo it; keep it only 20-30 minutes long, for only 2-3 times a day.
Do Not Forget To Monitor Your Progress
This is one of the most crucial parts of building abs. Monitoring your progress helps you know how far you have come and how much progress you have made. It can also be a great source of motivation for you throughout the journey.
Final Thoughts
So, these were some of the best wall exercises for abs. You can include any of them in your workout that suits you the most. However, please keep in mind training your abs is not enough; you must incorporate a good diet in your lifestyle along with training. Also, make sure to follow the tips we provided in this article so that you build your abs fast and effectively.
