Are you guys ready for Week 5 of our Summer Slim-Down challenge?! How have you been finding it? Do-able, right? Well, Chyna is back to whip our butts into shape with a workout that needs NO equipment other than you and a wall in your home. Ready? Let’s go!

Wonders of A Wall Sit

I’m bringing something extra special to week 5 of the How Does She Summer Slim-Down Challenge! I’m sure most of you know that a traditional wall sit is a great isometric exercise to target glutes, hamstrings and quads. However, you may be surprised to find out just how many variations you can use in a wall sit to target different muscle groups or just give your self more of a challenge and more variety without excess equipment! I hope you like these variations and like always, reach out to me on Instagram @ChynaRae21 for more health and fitness tips and advice!

summer slim-down challenge week 5 - wall sit variations

A traditional Wall Sit is nothing more than positioning yourself with your back against the wall with your feet positioned away from the wall approximately the length of your upper leg, normally about 18-24 inches from the wall. Then slide down the wall until your quads are parallel to the floor with your knees at 90 degrees. Keep your back flat against the wall with your core muscles contracted. I like to keep my arms parallel to the ground as well to keep the arms and core engaged even more. Start with holding this for 30 seconds.

Wall Sit Kick Outs Position yourself into a traditional wall sit and begin alternating kicks. Aim to kick your leg out until parallel to the ground before switching legs. Again aim to do this for 30 seconds with no break!

Wall Sit and March Similar to wall sit kick outs only rather than kicking the entire leg out simple engage your core and lift your knee up as if you are marching. This one will target those abdominals as you engage your core to lift your knee up! Alternate legs for 30 seconds.

Wall Sit Plié Squat Lower your self into a wall sit position with a wide stance lift heels off the ground so that all of the weight is on the ball of your foot and hold for 30 seconds.This will really target your glutes and calves when lifting your heels up!

Wall Sit Toe Touches Want to get a full body wall sit workout? After assuming the traditional wall sit position lift one leg up and touch opposite hand to opposite toe. This will engage core when lifting the leg and crunching over. It will also add an extra challenge to the single leg carrying all of the body weight.

Wall Sit Side Crunch Target your obliques with this killer wall sit variation! Position yourself into the traditional wall sit and keeping your back against the wall reach your right arm down toward your right toe. Using your side obliques to raise yourself back up, repeat on the left side. Aim for 30 crunches-15 each side! This will burn your inner and outer thighs as well as really kill your obliques- Just in time for bikini season!