Dorm Room Workout Series: Up Against the Wall

By Garnet Henderson

Midterms got you down? Feeling like the gym is miles away today? CC has got just the thing for you!

Welcome to our brand new Dorm Room Workout series, a column that will show you fun, simple exercises that you can do without even leaving your dorm. I have a teeny tiny dorm room and even I have space to do all these exercises. But my room is so small that there’s not enough space for a friend to take pictures of me while I demonstrate, so you’ll be seeing a lot of my hallway.

Today, I’ll show you three simple exercises that only require one piece of equipment – your wall. You’ll only need a little bit of wall space, but if your walls are covered with decorations, it might be a good idea to venture out into the hallway. And invite your floormates to join while you’re at it!

1. Wall Sits

You might recognize these from high school P.E. – but give them another chance! They’re great for toning your butt and thighs. Stand with your feet hip-width apart, about one to two feet away from the wall, depending on your height. Lean so that your back is in contact with the wall. Bend your knees, sliding down the wall, until your thighs are almost parallel to the floor. Push your arms into the wall behind you to engage your triceps and shoulders, too. Hold here for 30 seconds, and then repeat three more times.

For an extra challenge, lift one foot off the floor for 10 seconds, then switch feet.

2. Wall Push-Aways

A somewhat less intense version of the push-up, this move is great for toning your arms, back and core muscles. Stand facing the wall, anywhere from two to four feet away. The farther away from the wall you stand, the more difficult the exercise will be. Tip forward, falling toward the wall. Catch yourself with your hands, landing in a vertical push-up position. Press away, return to standing, and repeat. Remember to keep your abdominals engaged to keep your body in one straight line the entire time. Try not to stick your butt out or let it fall in toward the wall. Try 10 of these with your elbows in, grazing the sides of your body, to work the triceps. Then try 10 with the elbows out wide, to work your chest and shoulders. Then repeat the whole sequence.

3. Wall Walk-Ups

This exercise is great for full body toning, but it can be tricky at first. Be patient and take care of your body. Start with your knees bent and hands flat on the floor, three to four feet away from the wall. It’s ok to start small – if you’re having trouble, move a bit farther away from the wall. Shift your weight into your hands and walk your feet up the wall. Remember to keep your abdominals engaged to support your back. Hold at the top for 10 seconds, then walk your feet back down slowly and with control. Repeat three more times.