Strengthen and tone your glutes, hamstrings and core muscles.
Lie on your back, feet hip-width apart on the wall, arms resting by your sides. Press your feet into the wall and lift your hip slightly off the ground. Squeeze your glutes, and hold for a few seconds.
Primarily work your abs, easier to perform than the Pilate's Hundred.
Lie on your back, feet flat against the wall. Extend your arms out in front, by your sides but lifted off the floor. Lift your head and shoulders off the mat and pump your arms up and down.
Works your quads, hamstrings and glutes, and engages your core.
Stand with your back against a flat wall, take a sitting position with your knees bent at a 90-degree angle. Hold for 20 seconds in this position, then push up by straightening your legs.
Strengthen your quads, glutes and hamstrings, high levels of balance.
Stand with one side of your body against the wall. Step back with your leg furthest away from the wall, then drop into the lunge position. Repeat for 30 seconds on each side.
Works your core and lower back muscles, plus glutes and hamstrings.
Stand with your back against the wall. Start to roll down as if peeling your spine off the wall. Go down as far as you can, keeping your core engaged. Then as you exhale, roll back up.