5 Innovative Exercises That Require Nothing More Than A Wall -

While I love to train at the gym, sometimes it’s nice to have the option of training at home. All of the exercises in this article can also be done in a hotel room, so they are a great option if you are traveling and do not have access to a gym.

This week I shared 5 innovative and extremely challenging exercises that require nothing more than a wall.

#1) Plank + Knee Tucks With Feet Elevated Up Wall

This exercise develops lumbo-pelvic stability and shoulder and scapular stability. If you are performing this exercise correctly, aside from the moving knee, the rest of your body should remain in a fixed position.

Key Points:

Place your feet so they are elevated up a wall, and are about hip to shoulder width apart.
Set your body so it is in a straight line from your head to feet.
Aim to have your body so it is roughly parallel to the ground.
Set your hands so they are shoulder width apart, and are slightly ahead of your shoulders. Open your fingers and pretend you are suctioning or spreading them to the floor.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now perform a knee tuck and bring your knee up towards your chest. Do not allow your knee to drop down towards the floor, and keep the muscles in this moving side relatively relaxed.
Bring this foot back in to the wall, reset, and perform the next rep using the opposite side.
If you are performing this exercise correctly, aside from the moving knee, the rest of your body should remain in a fixed position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
In terms of breathing, figure out what works and feels best for you.

#2) Plank Wall Climbs

This exercise develops lumbo-pelvic stability, shoulder and scapular controlled mobility on the side that is moving, and shoulder and scapular stability on the side that is planted. If you are performing this exercise correctly, aside from the moving arm, the rest of your body should remain in a fixed position.

Key Points:

Place your feet so they are about hip to shoulder width apart, and position your hands so they are underneath your shoulders.
Set your body so it is in a straight line from your head to feet.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now walk your hands up the wall, and to a range where you are able to maintain proper form.
Once you hit your end range, walk your hands down the wall, and back to the starting position.
If you are performing this exercise correctly, aside from your moving arm, the rest of your body should remain in a fixed position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, and do not allow your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
In terms of breathing, figure out what works and feels best for you.

#3) Side Plank With Feet Elevated Up Wall + Bottoms-Up Kettlebell Holds

This exercise develops lumbo-pelvic stability and shoulder and scapular stability. While I have incorporated a bottoms-up kettlebell hold and am also performing a leg lowering movement (for the last few seconds). Performing a basic side plank with the feet elevated up the wall is also extremely challenging and effective.

Key Points:

Place your feet so they are one on top of the other, and are elevated up a wall.
Set your body so it is in a straight line from your head to feet.
Aim to have your body so it is roughly parallel to the ground.
Unlike regular side planks, your hand should be positioned so it is well ahead of your shoulder. This will allow you to push your body into the wall. Otherwise your feet will likely slide down the wall. Avoid this position if it bothers your joints.
Open your fingers and pretend you are suctioning or spreading them to the floor.
If you are performing the regular side plank (without the kettlebell), you will contract your core muscles, and will hold this position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, and do not allow your torso, spine or hips to rotate.
In terms of breathing, figure out what works and feels best for you.

**If you are performing the bottoms-up hold

Grab a kettlebell by the horns.
Before you get the kettlebell into the starting position, and this will likely be the most challenging component of the exercise, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Flip up the kettlebell so your arm is in a vertical position and your hand is above your armpit. Hold this position for the duration of the exercise.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, and do not allow your torso, spine or hips to rotate.

#4) Plank + Opposite Shoulder Touches With Feet Elevated Up Wall

This exercise develops lumbo-pelvic stability and shoulder and scapular stability. If you are performing this exercise correctly, aside from the moving arm, the rest of your body should remain in a fixed position.

Key Points:

Place your feet so they are elevated up a wall, and are about hip to shoulder width apart.
Set your body so it is in a straight line from your head to feet.
Aim to have your body so it is roughly parallel to the ground.
Set your hands so they are shoulder width apart, and are slightly ahead of your shoulders. Open your fingers and pretend you are suctioning or spreading them to the floor.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now reach up and place your hand so it is on the opposite shoulder. Pause for a count, and lower back to the starting position.
Reset, and perform the next rep using the opposite side.
If you are performing this exercise correctly, aside from the moving arm, the rest of your body should remain in a fixed position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
In terms of breathing, figure out what works and feels best for you.

#5) Long Lever Triceps Push-Ups With Feet Elevated Up Wall

This exercise strengthens the triceps, develops lumbo-pelvic stability, and shoulder and scapular controlled mobility.

Key Points:

Place your feet so they are elevated up a wall, and are about hip to shoulder width apart.
Set your body so it is in a straight line from your head to feet.
Aim to have your body so it is roughly parallel to the ground.
Your hands should be positioned so they are well ahead of your shoulders. This will allow you to push your body into the wall. Otherwise your feet will likely slide down the wall. Avoid this position if it bothers your joints.
Place your hands so your thumbs and second fingers form a triangle. You may also place your hands so they are slightly farther apart.
Open your fingers and pretend you are suctioning or spreading them to the floor.
Before each rep, take a deep breath of air in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
Now lower yourself down and touch your forearms to the floor. Then use your triceps to press up, and extend your elbows.
Do not allow your elbows to hyperextend, and do not allow your elbows to flare out.
If you are performing this exercise correctly, aside from your arms, the rest of your body should remain in a fixed position.
For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, head or hips to collapse, your torso, spine or hips to rotate, or for your weight to shift from foot to foot.
In terms of breathing, figure out what works and feels best for you.