Glossary - W

Wall Sit

Muscle Groups: Quadriceps, Glutes

Description: Lean against a wall and slide down until your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Hold this position for as long as possible while keeping your core engaged for stability.

Pro Tip: Press your lower back against the wall for better core engagement and keep your heels firmly on the ground to reduce pressure on your knees.

Walking Lunge

Muscle Groups: Quadriceps, Glutes, Hamstrings

Description: Stand upright and take a large step forward. Bend the front leg until the back knee almost touches the ground. Push through the front heel to rise and step into the next lunge with the other leg. Repeat alternately for the desired distance.

Pro Tip: Keep your torso upright and core tight to improve balance and stabilize your knees.

Windshield Wipers

Muscle Groups: Abs, Obliques

Description: Lie on your back with arms extended out to the sides. Lift your legs straight up and sweep them slowly from side to side like a windshield wiper, keeping your legs together.

Pro Tip: Keep your shoulders anchored to the floor to better isolate the abs and promote core stability.

Weighted Sit-Up

Muscle Groups: Abs, Core

Description: Lie on your back while holding a dumbbell or weight plate against your chest. Lift your upper body into a sitting position and then lower back down in a controlled manner.

Pro Tip: Keep your lower back stable to focus on the abdominal muscles and avoid injuries.

Windmills

Muscle Groups: Core, Obliques, Shoulders

Description: Stand with feet shoulder-width apart and hold a dumbbell in one hand overhead. Rotate your torso slightly to the side and reach down with the opposite hand to touch your foot. Return to the starting position.

Pro Tip: Keep the dumbbell stable overhead and perform the movement slowly to improve mobility and stability in your core.