Simple exercise of sitting with your back against the wall helps lose weight and gain muscle
Wall sit is a simple exercise that can be done almost anywhere. It has many benefits such as weight loss, toned abs, and even helps lower blood pressure.
Simple moves to lower blood pressure
According to TheWashington Post, isometric exercises or isometric exercises, static isotonic muscle contraction exercises have the effect of lowering blood pressure even better than some cardiovascular exercises. Among them, Wall sit or sitting exercise with your back against the wall not only helps increase strength but is also good for your cardiovascular health.
A recent study in the British Journal of Sports Medicine found that isometric exercises, such as wall sit-ups (also known as wall squats), may be more effective at lowering blood pressure than other forms of exercise, including aerobic activity, weight training, or high-intensity interval training.
Just a few minutes of doing this exercise is enough to help you have a toned body (Photo: Hoop).
The study is good news for people who struggle to meet the recommended physical activity guidelines (at least 150 minutes a week of moderate-intensity exercise, such as brisk walking or cycling). The new analysis shows that about eight minutes of isometric exercise, three times a week, can significantly reduce blood pressure.
This means sitting with your back against the wall for 2 minutes and resting for 2 minutes. You repeat this a total of 4 times with a break in between.
According to research, on average, the habit of sitting with your back against a wall regularly will reduce systolic blood pressure by 10mmHg and diastolic blood pressure by 5mmHg.
The study authors say these findings support the development of exercise guidelines in addition to current exercise recommendations for the prevention and treatment of hypertension.
"Our main message is that actually engaging in exercise is great, and any exercise can lower your blood pressure," said Jamie O'Driscoll, lead author of the study.
But if you're already exercising as directed and still have some trouble lowering your blood pressure and want to avoid medication, perhaps isometric exercise is a great addition to your current exercise regimen.
Other health benefits of wall sit exercises
According toHealthshots, doing wall sit exercises can really do wonders for you, including building muscle mass. This is why this exercise is perfect for gaining muscle and losing weight.
This exercise works your entire lower body, you will feel the movement in your hamstrings, quads and glutes. In fact, by engaging your core, the wall sit also strengthens your abs.
This exercise may seem simple, but if it's your first time doing it, it can be quite challenging. Like planks and squats, wall sit can turn your body into a fat burning machine.
Here are the benefits of wall sit exercises and why you should try them regularly:
-Build muscle strength
Essentially, the wall sit builds isometric strength and endurance in your glutes, calves, and quads. Since this pose focuses on the legs, it develops strength and stability. Our lower body is a key part of building overall strength.
-It burns a lot of calories
Wall sitting is great for weight loss because it helps burn calories quickly by keeping your muscles contracted for long periods of time through repetition. As you sit for a few seconds, your heart rate increases and you feel a warm feeling throughout your entire lower body. This causes your calorie burn to skyrocket as your cardiovascular system kicks into gear.
-Improve balance and flexibility
The focus of this move is also to improve balance and flexibility by doing it regularly. Since your entire leg will be heavily impacted during the exercise, your balance will improve. And since it improves posture, your body will feel lighter and more flexible.
-Improve core strength
Wall sit is a great exercise for core stability. And because your abs are engaged in wall sit, it is a great way to develop your abs and you will notice your abs starting to tighten.
-Strengthening leg muscles
Sitting against a wall puts your lower body to the test and works it well to build lower body strength and increase mobility. Your legs and thighs will benefit the most from this exercise. As you practice, you will find that sitting against a wall becomes easier.
-Increases overall stamina and endurance
You can improve your overall stamina, endurance, and physical performance by regularly doing wall sits, even for just 5 minutes. Since wall sits increase lower body strength as well as abdominal strength, they can also help you increase your endurance.
- Enhance concentration and reduce stress
Sitting with your back against the wall is quite simple, but the longer you hold this position, the more difficult it becomes. All your concentration and willpower are put into maintaining a proper posture, which helps you concentrate and reduces stress.
When doing this exercise, make sure your feet are shoulder-width apart and a good distance from the wall, and make sure you achieve a 90-degree angle with your hips and knees. At the same time, your thighs should be parallel to the floor and your knees should not extend past your toes.
