Core training is a critical component of every athlete’s program.
However, we often find ourselves in situations where we don’t have a ton of equipment available.
Whether it’s kettlebells, dumbbells, cables or bands, a lot of the core training exercises our there require equipment.
As such, I’m always looking for simple exercises that can be done without equipment. Wall press abs are a simple and effective way to train the abdominals, and all you need is a wall and some empty space to get the job done!
Here’s a quick overview on how to perform wall press abs:
Now that you’ve watched the videos, here are a few ninja tricks to get everything you can out of the exercise.
- The further your head is away from the wall, the more challenging the exercise becomes. This is because you are putting your lats on stretch, and many of us have poor structural balance between the lats and abdominals. (Here’s a quick overview on this, and I’ll be posting a coaching video on this topic soon as well!)
- Exhale fully and feel your back on the ground.
- Keeping the back flat, press one foot away from the body.
- Think about reaching LONG through the heel. Do not let the back arch at any point in time!
- If you really want to sexify the exercise, think about reaching long through the heel and pulling up ever so slightly on the “up” knee. (Side note: You don’t even have to move it – just thinking about pulling it up will do the trick).
- Learn to dominate this and then you can move into the next level progression – wall press leg lowering!
And if you are interested in getting more out of your core training, definitely check out my Complete Core Training product. With coaching cues, exercise progressions, and insights on program design, I guarantee it will take your core training to the next level!
All the best