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Off the Wall Fitness

Your Home is All the
Support You Need!

By Charlene Torkelson

To strengthen ankles and calves, these ankle lifts are excellent and easy to do. Once again, place the palms of your hands on the wall about shoulder level, and stand a foot from the wall. Place your heels together and lift the heels off the floor as high as you can, then lower. The key to this exercise is keeping the heels together with the toes slightly apart for balance. The slower you lower and raise the heels, the harder your calves and ankles work. Try not to rest your heels on the floor between each lift. Begin with 10 lifts and then work up to 50 each time.

This exercise seems to be very easy, but is actually quite challenging. It is great for the thighs. Stand with your back up against the wall. You may have to lean into the wall initially to allow your foot placement to be about a foot from the wall. Now sit. That's right. Sit down so that your thighs and calves form a right angle like a tabletop or straight-backed chair. In order to stay in this position, you need to press your back and buttocks firmly into the wall. Now time yourself. How long can you sit? Begin with 30 seconds and work up to a minute. If you have strong thighs, you may want to try longer lengths of time. Remember that your feet are about a foot out from the wall and not underneath you for support.

These five exercises done with the help of a small section of wall have worked your chest, arms, shoulders, hips, buttocks, thighs, calves, hamstrings and ankles. They only take a few minutes of time, yet with consistent effort, help you feel great. Remember, one exercise session won't make a difference except to make you sore. Consistency is the key to any exercise program. So start a program that's off the wall! Off the wall fitness is easy, inexpensive and takes very little space. Perfect!