Wall Sit and Stay (for core, back, shoulders, and leg muscles).
Wall sits: Perform 1-3 repetitions of 30 seconds per sit, every day.
- Stand with your back pressing against a wall, arms along the sides of your torso with hands flat against the wall. Your feet are about 2-ft away from the wall, legs hip-width apart or a little wider. Toes may be pointed slightly outward.
- Slide your back and arms down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, lower back and back of your head should all be flat against the wall. Distribute your weight evenly between both feet.
- Engage your abdominals, relax your shoulders and breathe evenly while counting to thirty. Recover for 15-seconds by standing up, shaking legs out, walking around.
Then, repeat the remaining repetitions.
For progression: Hold arms out in front of your chest. Keep shoulders and lower back pressed against the wall.