Do Wall Sit Exercises Work For Belly Fat?

Isometric exercises are a unique way to challenge your muscles. 

Unlike moves that involve motion, wall sits involve holding your body in one position (a static hold). 

They’re great for building endurance and strength without fancy equipment (1).

Take the plank, for example. This go-to isometric exercise is a powerhouse for core strength and stability. It’s simple but brutally effective, and anyone looking to build a stronger core knows that planks are a key component (2).

It’s understandable to wonder if wall sit exercises work for belly fat, too.

The isometric move can set your quads on fire, and it certainly brings your core into play too.

But can it help you lose that stubborn belly fat?

Here’s what you need to know.

Does Wall Sit Exercise Burn Belly Fat?

The short answer? Not directly. 

As with other isometric exercises, wall sits are excellent for building strength and endurance, but the wall sit muscles worked are the quadriceps (the muscles at the front of your thighs). 

When you hold a wall sit, you’re working hard to keep your legs stable and your core engaged (3), but it’s not specific to burning belly fat.

Why?

Fat loss happens when you create a calorie deficit. 

This deficit means you burn more calories than you consume (4). Spot-reducing fat, or targeting fat loss in a specific area such as your belly, isn’t how the body works. 

Instead, your body decides where to pull from when it loses fat (5).

Wall sits don’t burn a significant number of calories on their own. 

They’re a static hold, so they don’t have the sustained, dynamic movement that burns more energy, like running or cycling. While they challenge your quads and can activate your core to stabilize your body, they won’t magically melt away belly fat.

That’s not to discount their value. Wall sits can be a great addition to a calorie-burning, strength-training program.

The best wall sit exercises for belly fat for beginners are any wall sits you pair with: 

1. Other movement activities that boost your heart rate
2. Healthy eating for a comprehensive approach to fat loss

How Many Calories Does A 10-Minute Wall Sit Burn?

A 10-minute wall sit burns roughly 30-36 calories for most people. 

This estimate is based on the fact that a 5-minute wall sit can burn about 15-18 calories, according to research (6). 

However, the exact number of calories burned depends on several factors like your:

• Body weight
• Muscle mass
• Overall intensity of the exercise

Heavier individuals naturally burn more calories during physical activity as their bodies need to work harder to perform the same movement (7). Those with more muscle mass may also burn slightly more, as muscle tissue is metabolically active and uses more energy.

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Intensity matters too. If you’re holding a deeper squat or adding resistance, such as weights, your body demands more energy, which can increase the calorie burn (7).

While wall sits help you build strength and endurance, they don’t fall into the high-calorie-burning category. They’re not as dynamic as activities such as running or jumping, which elevate your heart rate and burn more energy.

If you want to burn more calories, pair wall sits with activities that engage larger muscle groups and increase your heart rate. This full-body aspect can help you achieve a more substantial calorie deficit to support fat loss goals.

Read more: Does Wall Pilates Really Work For Weight Loss?

How To Do A Wall Sit Exercise For Belly Fat Burn

Are you asking the internet, “What are some effective wall sit exercises for belly fat?”

Let’s clear this up:

Wall sits alone won’t directly burn belly fat. Fat loss comes down to creating a calorie deficit, which involves burning more calories than you consume.

However, wall sits can still be a valuable part of your fitness routine, as they build strength and endurance, particularly when paired with other calorie-burning exercises and a balanced diet.

Here’s how to perform the standard wall sit and a few variations you can try:

Standard Wall Sit

1. Stand with your back against a wall and your feet shoulder-width apart.
2. Walk your feet forward until they’re about two feet from the wall.
3. Slowly slide down the wall until your thighs are parallel to the floor as if sitting on an invisible chair.
4. Keep your knees aligned over your ankles and avoid letting them go past your toes.
5. Engage your core and hold the position for 20-60 seconds.
6. Slowly push up through your heels to return to standing.

Weighted Wall Sit

1. Start in the standard wall sit position.
2. Hold a dumbbell or weight plate with both hands, either in front of your chest or resting it on your thighs.
3. Engage your core and hold the position for as long as possible while maintaining proper form.
4. Return to standing and rest before repeating.

Single-Leg Wall Sit

1. Start in the standard wall sit position.
2. Carefully lift one leg off the ground and extend it straight before you.
3. Ensure your supporting leg remains stable, and keep your hips aligned.
4. Hold the position for 10-30 seconds per leg, then switch sides.
5. Return to standing and rest as needed before repeating.

Wall Sit With Lateral Raises

1. Assume the standard wall sit position with light dumbbells in your hands.
2. With your arms at your sides, slowly lift the dumbbells straight to shoulder height.
3. Lower your arms back down with control.
4. Repeat for 10-15 reps while holding your wall sit.

Wall Sit With Resistance Band

1. Place a resistance band around your thighs, just above your knees.
2. Move into the standard wall sit position.
3. Push your knees outward against the resistance band and return them to a neutral position.
4. Repeat 12-15 times while maintaining your hold. This resistance activates the glutes and strengthens your outer thighs.

Wall Sit With Shoulder Press

1. Assume the standard wall sit position, holding a dumbbell in each hand.
2. Start with the dumbbells at shoulder height, your palms facing forward.
3. Press the dumbbells upward until your arms fully extend overhead.
4. Lower the dumbbells back to shoulder height with control.
5. Perform 10-12 reps while holding your wall sit.

Wall Sit With Bicep Curls

1. Start in the standard wall sit position, with a dumbbell in each hand.
2. Hold your arms at your sides with your palms facing forward.
3. Bend your elbows to curl the dumbbells up toward your shoulders.
4. Slowly lower the dumbbells back to the starting position.
5. Repeat for 10-15 curls while maintaining your wall sit.

These variations add dynamic elements to the classic wall sit, challenging your muscles differently and increasing the overall intensity. Incorporate them into a well-rounded workout routine to get the best results. Use these movements for a wall sit exercise for belly fat at home.

Is It OK To Wall Sit Every Day?

It’s never a good idea to perform any exercise every day without rest.

Due to its low-impact nature, daily wall sitting can be fine for some, but it’s not advisable.

The Pros Of Daily Wall Sits

Wall sits are low-impact and focus on building strength and endurance in your lower body (3). If you aim to improve quad strength or add light core stabilization work, doing wall sits often could help. They’re also easy to scale, which means you can adjust the intensity by holding the position longer or adding variations.

The Cons Of Daily Wall Sits

However, daily use can cause problems if you skip proper recovery time. 

As with any exercise, wall sits can cause muscle fatigue and microtears in the muscle fibers. Recovery days are when your muscles repair and grow stronger (8).

Without enough rest, you risk overuse injuries, such as joint pain or strain, particularly on your knees or lower back. Variety is also essential. 

Focusing too much on one movement could lead to muscle imbalances or limit overall progress.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

The Best Approach

Instead of doing wall sits every day, mix them into your routine a few times a week. 

Pair them with other exercises that target different muscle groups and movement styles, such as lunges, squats, or cardio. If you’re keen to work out every day, rotate between strength days and active recovery, such as stretching or yoga, to keep your routine safe and balanced.

Listening to your body is essential. If you feel soreness that doesn’t go away or discomfort while holding a wall sit, take it as a sign to back off and prioritize rest. 

Balance and recovery are just as important as the workouts themselves.

What Exercise Burns The Most Belly Fat?

The truth is, no single exercise specifically targets belly fat. Fat loss happens when you consistently maintain a calorie deficit, which is when you burn more calories than you consume. Over time, this deficit leads to overall fat loss, including from your midsection. The key is to focus on activities that help boost your calorie burn and are sustainable for you.

Cardio exercises such as running, cycling, and swimming are excellent choices. 

They elevate your heart rate and burn many calories (9).

High-intensity interval training (HIIT), which alternates between bursts of intense effort and short recovery periods, is another effective method. Studies have shown HIIT to be highly efficient for burning calories and improving endurance (10).

However, strength training is just as necessary. Building muscle increases your resting metabolism, so you burn more calories even when not exercising (11).

Squats, deadlifts, and compound movements that engage multiple muscle groups are particularly effective (12).

Consistency is the secret ingredient here. Choosing an exercise you enjoy and can stick to in the long term is better. Whether it’s dancing, hiking, or lifting weights, the best workout is one you’ll do regularly. 

Tailor your routine to your fitness level, preferences, and goals. This customization process ensures you stay motivated and progress over time.

Remember, fat loss isn’t just about exercise. Pair your workouts with a balanced, nutritious diet and adequate rest for the best results.

Read more: Can You Lose Weight With Wall Pilates?

How Can I Flatten My Hanging Belly?

Flattening a “hanging” belly takes a consistent, well-rounded approach. 

It’s not just about one magic workout or diet trend. 

Instead, you need to focus on a combination of lifestyle changes that work together to help you lose overall body fat. Here’s a step-by-step guide to get you started:

1. Clean Up Your Diet

• Focus on whole foods such as lean proteins (chicken, fish, eggs), fruits, vegetables, whole grains, and healthy fats (avocado, nuts, olive oil) (4).
• Limit processed foods, refined sugars, and trans fats. These can lead to excess calorie intake and prevent fat loss (13).
• Watch your portion sizes (14). Eating in a calorie deficit is key for fat loss, which means you need to consume fewer calories than you burn.

2. Prioritize Strength Training

• Lifting weights builds muscle, which increases your resting metabolism (11).
• Incorporate compound exercises like squats, deadlifts, push-ups, and pull-ups. These target multiple muscle groups and burn more calories (12).
• Aim for at least 2-3 strength sessions a week.

3. Add Cardio To Your Routine

• Mix steady-state cardio such as walking, jogging, or cycling to burn calories (9).
• Include high-intensity interval training (HIIT) 1-2x a week to improve your fitness and torch calories in less time (10).

4. Get Plenty Of Sleep

• Poor sleep disrupts your hormones, which increases your hunger and stress levels (15).
• Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and stick to consistent sleep schedules.

5. Manage Your Stress

• Chronic stress raises cortisol levels, leading to fat storage, particularly around your belly (16).
• Practice stress-reducing techniques such as daily meditation, deep breathing exercises, yoga, or journaling (17).

6. Stay Consistent With Hydration

• Drink plenty of water throughout the day. It supports digestion, improves energy levels, and sometimes controls hunger (18).
• Replace sugary drinks and alcohol with water or herbal teas.

7. Don’t Skip Core Workouts

• While you can’t “spot reduce” fat, core exercises help strengthen and tone the muscles under your belly.
• Include exercises such as planks, mountain climbers, Russian twists, and leg raises to build a solid core.

8. Be Patient And Persistent

• Fat loss, particularly around the belly, takes time. Avoid crash diets or extreme workouts that are hard to sustain.
• Progress may feel slow, but small, steady changes produce long-lasting results.

9. Seek Professional Guidance If Needed

• If you feel stuck, a personal trainer or dietitian can help create a customized plan for your body and goals.
• Accountability and expert advice can fast-track your progress.

Frequently Asked Questions

• Do wall sits work the abs?

Yes, wall sits can engage your abs as they help stabilize your core during the exercise. However, they primarily target your quadriceps and aren’t the most effective exercise for building abdominal strength.

• Can wall sits target belly fat?

No, wall sits cannot target belly fat. Fat loss occurs when you maintain a calorie deficit through diet, exercise, and lifestyle changes. Wall sits can be part of a broader routine, but they aren’t a direct belly fat burner.

• Do wall sits burn thigh fat?

Wall sits can strengthen and tone your thighs, particularly the quadriceps, but they don’t specifically burn thigh fat. As with belly fat, losing thigh fat requires overall fat loss, which you can achieve through a calorie deficit.

• Are wall sits or squats better?

Both exercises have their merits. Wall sits are isometric, which means you hold a static position that builds endurance and stability. Squats are dynamic, offering a functional movement that works multiple muscle groups and burns more calories. 

The choice depends on your goals, but squats likely offer more overall advantage than wall sitting benefits.

The Bottom Line

Wall sit exercises are fantastic for building strength and endurance in your lower body, particularly targeting your quadriceps and core. 

However, they won’t directly burn belly fat as fat loss requires a calorie deficit achieved through regular exercise, a balanced diet, and healthy lifestyle habits. 

While wall sits can complement your routine, a comprehensive plan that includes strength training, cardio, and proper nutrition is the key to losing belly fat and improving your overall fitness.