This Wall Workout Will Sculpt Your Arms And Abs

        
By Chelsea Streifeneder, Prevention

Walls make a great prop for bodyweight strength training. This arm routine not only works every muscle in your upper body, but it also fires up your core and back muscles, which help to stabilize your body through each movement. For best results, do this circuit 1 to 2 times through, and perform the series 3 times a week. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!)

     

            

Walk Downs

Lean into the wall and hold your body in a plank position with arms a little wider than shoulder-distance apart. Alternating arms, walk yourself down the wall without rocking your body side to side. Once you feel like you can't hold your form anymore, start to walk back up with your hands to start position. Repeat this 3 to 5 times, holding your core in the whole time to support your lower back.

         

            

Down, Down, Up, Up

Start in a forearm plank position against the wall, then push yourself up to a full plank one arm at a time. (Make sure your not making these plank mistakes when doing this exercise.) Now lower yourself back down to a forearm plank by planting your right forearm and then the left back on the wall. Try not to rock side to side as you transition between forearm and regular plank, and avoid sinking into your shoulders and lower back. Alternate starting arms, doing 6 sets on each side.
          

             

Push-Up to Side Plank

Start with both arms a little wider than your shoulders, then lower yourself down into a push-up position. As you push yourself back up, release the right hand off the wall and use your obliques to rotate into a side plank, lifting your right leg. Hold here, then return to start position. Make sure to use control and not momentum so you really work your muscles, and aim for 6 perfect repetitions on each side.

      

           

Marching Arms

Find your perfect plank with arms wide, or bend arms halfway into push-up position to make this move more challenging. Keep your body stable as you lift one bent arm off the wall, set it back down, and then lift the other bent arm. When lifting, open your collarbone and front of the shoulder to the wall in front of you, and try not to collapse in your torso and chest. Perform 6 sets on each side.

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