Abdominal training on the wall: how to do it? - SKAMBOYS

If traditional exercises aren't enough for you, then it's time to add difficulty. Learn how to do wall crunches and accept the challenge!

Getting the abdomen to look like an iron is the desire of many people who train. But it also often happens that conventional exercises are easy or boring for us. That is why we propose an equally effective variant that will put you to the test. Learn about wall abs training and what exercises you can do.

To perform sit-ups on the wall we do not need any specific material, but we will specify it with the weight of our own body. The wall will serve as support and we can break the monotony.

In addition, working the abdominals will allow us to strengthen a key area to perform all kinds of movements, since we improve the spine, correct posture, achieve greater balance and help us avoid injuries, among other benefits.

What are the abdominals and how do they work?

The abdominals are a muscle group in the central area of ​​the body. This region is made up as follows:

• Rectus abdominis, which is located in the middle part.
• External oblique, on each of its sides.
• Internal oblique, in a deeper layer.
• Transverse, anteriorly and laterally.
  

Keeping the abdomen strong will help us perform better in all activities of daily life, since they are necessary for many movements, such as bending over, jumping or standing. In addition, they allow us to improve posture and also fulfill an aesthetic function.

Know how to do the exercises for abs on the wall

A wall is enough to carry out an entire training routine, so if you are one of those who prefer not to leave the house, you can take advantage of any space to get in shape. For some activities, the wall will serve as a support, while for others it will add some degree of difficulty.

1. Abdominal crunch

It is the best known exercise when it comes to working abdominals. It is the activity in which the trunk is flexed upwards and backwards repeatedly.

To take advantage of the wall we can do it as follows:

1. We lie on our backs.
2. We raise our feet and support them on the wall.
3. The legs have to be bent.
4. Already in the initial position, we raise the torso up and back until the series is completed.

2. Side crunch

This variant is ideal for working the oblique major of the abdomen. A study on the most effective activating trunk exercises showed that the horizontal condition has the advantage of targeting the internal obliques.

You can do it with wall support in this way:

1. You should stand next to a wall, not in front of it.
2. You lean your body towards the wall to support a forearm. The torso must remain straight.
3. You have to make a movement of the hips towards the wall, without touching it.
4. Then you do the same movement, but out. A swing is generated.
5. You repeat it continuously until you finish the series.

3. Leg raises

This is another of the classic exercises to strengthen the abdominal area, although we will add the support of hands on a wall. Mainly, it allows us to work the rectus abdominis and the anterior rectus.

We can try it this way:

1. We lie on our backs, with our hands stretched out with support on the wall.
2. We raise the legs until they form an angle of 90 degrees.
3. We lower the legs with a controlled movement, without touching the ground.
4. The exercise is repeated until the series is completed.

4. Knee lift

To perform this exercise we will face the wall and with our arms on it, as if we were pushing it. We will raise one knee diagonally and inwards, for the opposite side.

That is to say that if, for example, we start the activity with the right leg, we will bring the knee to where the elbow of the left arm is. In this way we will complete the series with elevation of both knees alternately.

5. The Upright

We know as the vertical a typical exercise of gymnasts in which we stand with our hands; the legs are up and the head down. In this case, to work abdominals on the wall we must achieve the same position, although not with an impulse.

We will position ourselves lying face down, with the support of our hands on the ground and our feet on the wall. Then we will begin to take steps up and walk with our hands behind us to get closer to the wall and be able to raise our body.

Once we have managed to stand on our hands, we begin to perform the movements in reverse to descend, in a controlled manner.

6. Abdominal Plank

The abdominal plank is an ideal activity to strengthen the entire core and much more demanding than traditional plates. One study suggests that integrating abdominal cupping into this exercise improves overall abdominal activity, adding that these findings provide updated guidelines for lumbar stabilization and core strengthening in health-related fitness programs.

It can be done in the following way:

1. You lie on the floor with your mouth up.
2. You put your feet on the wall with your legs bent.
3. You raise your hips and hold the position for the stipulated time.

We can also add some complexity and movement to the plank exercise for when you feel in better shape. You can try the following activity:

• Get into a traditional plank position, but with your arms stretched out and supported on a wall.
• Reach one arm back, while the other remains on the wall for support.
• Then you return your arm to the starting position and repeat the movement with the other.
• This is how you perform the exercise by taking and returning each arm to the wall alternately, the stipulated number of times.
  

Work on the wall and break down the wall of comfort

The abdominal wall workout is a good option to vary the exercises. It is optimal for those who have already been working in the area and seek to add greater difficulty.

In addition, you can do it in the comfort of the house, since you only need a wall. It is advisable to combine abdominal exercises with cardiovascular exercises, which will help eliminate fat and achieve better results.

On the other hand, it would also be good to consult a nutritionist to put together a protein-rich meal plan that is consistent with training. Dare to try the exercises on the wall and you will notice that you get excellent results.

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