1. Positioning:
- Stand with your back against the wall, feet shoulder-width apart, and about 2 feet away from the wall.
- Slide down the wall until your knees are bent at a 90-degree angle, making sure your back remains flat against the wall.
- Your shoulders and head should also be touching the wall.
2. Foot Placement:
- Your feet should be flat on the ground, aligned directly under your knees.
- Ensure your knees do not extend beyond your toes.
3. Hand Position:
- You can place your hands on your thighs or keep them together in front of your chest.
4. Movement:
- Hold this position, keeping your core engaged and breathing steadily.
- Aim to hold the wall sit for 20-30 seconds initially, gradually increasing the time as you become stronger.
5. Exiting the Position:
- To come out of the wall sit, push through your heels and slide back up the wall to a standing position.
6. Tips:
- Keep your back flat against the wall throughout the exercise to avoid strain.
- If it feels too challenging, reduce the time you hold the position or slide up slightly to decrease the angle of your knees.
7. Repetitions:
- Perform 2-3 sets of wall sits, allowing for rest between each set.
Make sure to maintain proper form to prevent injury and maximize the benefits of the exercise!
