Wall Sit Exercises For Body Toning

1. Wall Sit Lat Raise

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Hold the dumbbells to your sides with the palms facing your body. Keep your elbows slightly bent and core engaged. Put your feet forward. Go down as you do so, and keep leaning against the wall. Your feet should be 6 inches apart. This is your starting position. Exhale and slowly slide down into the perfect wall sit position and raise your arms until they are at level with your shoulders and parallel to the floor. Hold this position for a second and then inhale and slide up by straightening your arms. Simultaneously, lower your arms and come back to the starting position. Do 3 sets of 10 reps.

2. Wall Sit Bicep Curls

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Hold the dumbbells to your sides with the palms facing forward, elbows close to your torso, and core engaged. Put your feet forward. Go down as you do so, and keep leaning against the wall. Keep your feet 6 inches apart. This is your starting position. Now, exhale and slide down into a perfect wall sit position. Keep your upper arms stationary, flex your elbows, and bring both your forearms up until the dumbbells are close to your shoulders. Hold this position for a second and then exhale and slide up the wall. Simultaneously, lower your forearms and straighten your arms. Do 2-3 sets of 10 reps.

3. Wall Sit Shoulder Press

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Hold the dumbbells and flex your elbows to level your upper arms with the shoulders, palms facing forward, and the upper arms at a right angle with the forearms. Put your feet forward. Go down as you do so, and keep leaning against the wall. Your feet should be 6 inches apart. This is your starting position. Now, exhale and slide down to a wall sit position. Simultaneously, raise your arms so that they are fully extended and are directly above your head. Hold this position for a second. Now, inhale and flex your elbows, lower your arms, slide up while leaning against the wall, and come back to the starting position.

4. Wall Sit Straight Leg Lift

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Put your feet forward. Go down as you do so, and keep leaning against the wall. Keep your feet 6 inches apart. This is your starting position. Slide down to a wall sit position. Extend your right leg in the front. Hold this pose for 5 seconds. Inhale and slowly lower your leg. Stabilize yourself in the sitting position. Exhale and repeat this with the left leg. Do 1 set of 10 reps.

5. Wall Sit With Marching

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Put your feet forward and go down as you do so. Keep leaning against the wall and place your feet 6 inches apart. This is your starting position. Slide down to a wall sit position and be comfortable. Exhale and alternately lift the right and left legs up to your chest as if you are marching. Do 3 sets of 10 reps.

6. Wall Sit With Heel Lift

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Put your feet forward and go down as you do so. Keep leaning against the wall and place your feet 6 inches apart. This is your starting position. Slide down to the wall sit position or chair position, and engage your core. Raise both your heels and hold this position for 5-10 seconds. Release the hold, lower your heels and repeat. Do 2 sets of 10 reps.

7. Wall Sit With Resistance Band

Tie a resistance band around your thighs. Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Put your feet forward. Go down as you do so, and keep leaning against the wall. Keep your feet 6 inches apart. This is your starting position. Now, slide down and come to a sitting position and widen your legs as you do so. Slide back up the wall and come to your starting position. Do 2 sets of 10 reps

8. Wall Sit With Medicine Ball

Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Put your feet forward and go down as you do so. Keep leaning against the wall. Your feet should be 6 inches apart. Place a medicine ball between your knees. This is your starting position. Slowly slide down and squeeze the medicine ball. Hold this position for a second and come back to the starting position. Do 2 sets of 10 reps.