Wall squats are a variation on regular squats and are easy to do discretely. Stand with your back directly against a wall. Then slowly slide down until your knees are even with your hips, forming a 90-degree angle. Your feet should be flat on the floor, and shoulder-width apart. Hold this position for 30 seconds. You should feel stretching in your calves and thighs as you hold yourself in place. After 30 seconds, stand back up. You can increase the time of this stretch to two minutes. Be careful to keep your limitations in mind as you begin the process of improving your fitness levels. If you struggle to hold the pose for 30 seconds, start with ten to 15 seconds and slowly increase the time in the pose.
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