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9. Wall Sits

Wall sits are a simple yet effective way to strengthen the lower back, glutes, and legs.

How to Do It:

1. Start Position: Stand with your back against a wall, feet shoulder-width apart.
2. Slide Down: Slide down the wall until your knees are bent at a 90-degree angle.
3. Hold: Hold this position for 30-60 seconds, then slide back up.
4. Repetition: Repeat 2-3 times.

فوائد:

• Strengthens the lower back, glutes, and legs
• Improves posture and endurance
• Can be done anywhere with minimal equipment

Variations:

• Single-Leg Wall Sit: Lift one leg off the ground while holding the wall sit for added difficulty.