Wall sits are a simple exercise, but they can be surprisingly tough. This exercise, where you sit against a wall like you’re sitting on a chair, might look easy, but it works your muscles hard. If you’re thinking about doing wall sits every day for a month, you might be curious about the results. Can something this simple actually help you build strength and endurance? Let’s look at what happens to your body when you make wall sits a daily habit for 30 days.
Stronger Leg Muscles
Initially, holding that wall sit position is very hard, and you might not be able to do it for a long time--but if you stick to doing wall sits every day, your quadriceps, which are your front thigh muscles, are going to become stronger and you'll have more endurance. Keep at it for a few days, and you'll soon notice you're improving.
By the time a month is up, staying in a wall sit for an extended period will feel much simpler.
When you do a wall sit, it's not only your quads that get a workout. Your lower back, calves, and hamstrings are also being used a lot, and they're really important for helping you stay steady. If you continue doing it for 30 days, it's likely you'll notice you're feeling stronger and more confident when you tackle other lower body exercises such as squats and lunges.
Improved Endurance
Along with strength, wall sits help build endurance. Endurance is your ability to keep going without getting tired. Because wall sits require you to hold a position for an extended period, they teach your muscles to keep working even when they’re tired.
If you're into sports or activities such as running or biking, having better stamina is important; this means your legs won't wear out fast, so you can push more and for more time in these activities.
Better Posture and Core Strength
Although wall sits mainly work your legs, your core muscles (the muscles around your stomach and lower back) also play an important role. Keeping your back flat against the wall forces you to engage your abs and lower back muscles, which helps improve your posture.
When you sit a lot during the day, it's really important to keep your body straight to avoid hurting your back or getting injured. If you do wall sits every day for a month, you'll probably start to notice your middle part feels more powerful and you can stand up more straight.
Mental Strength
Wall sits for a long time are tough, and it's not only about your strength; the longer you do it, the more your muscles tell you to stop because of the pain--but if you stick it out and don't quit, you'll find yourself getting mentally stronger and thinking through the complexities of how to successfully deal with the pain better.
Doing wall sits every day for a month teaches you to stay focused and not quit when things get hard; this strong mindset matters a lot in different parts of life, such as solving problems at school, work, or when chasing your personal goals.
Muscle Growth Possibilities
When you do wall sits, your muscles work really hard, especially in your thighs and bottom, and that helps them grow. While wall sits are great for staying strong for a while, if you really want to build more muscles, doing exercises that get you moving like squats or lunges might be a better choice. Wall sits do more than just help you stay strong for longer; they're also good for building muscle.
That said, for beginners or people with less experience, daily wall sits could help make your muscles more defined after a month.
Weight Loss and Calorie Burn
If you hold wall sits for a good while, your body starts using more energy, so you can lose some weight, even more when you eat right and mix in some other workouts. They won't get rid of the calories the same way a run or other heart-pumping exercises do--but they still use up a small amount.
Wall sits can be a good addition to your workout routine if you’re looking to improve muscle tone while working on weight management.
Possible Downsides
You're going to stop seeing progress if you do the same exact workout every day because your body slightly adjusts to it and it's no longer challenged. Let's say you've been doing wall sits for about thirty days -- it's likely time to change things. Consider kicking a ball against a wall using just one leg or even just holding your wall sit for a longer time than you're used to.
This way, you’ll keep challenging your muscles and avoid getting stuck in the same routine.
Conclusion: What to Expect After 30 Days of Wall Sits
Doing wall sits every day for a month, you'd see your legs get stronger, you'd last longer doing activities, and you'd stand up straighter. Wall sits are very nice for getting your legs and belly tight, especially if you're just starting out; they may potentially not puff up your muscles--yet some day. You'll probably find it easier to deal with tough material, not only body-wise but in your head, too, because you're used to pushing past feeling uncomfortable.
