After you’re finished stabilizing your knees, it’s time to test your muscles with wall sits. Wall sits are great for sculpting your thighs, hips, calves, and lower abs. But the trick to really feeling the burn is how long you hold the move.

Length of time: Start with 20 to 30 seconds and work your way up to a full minute.

  1. Place your back against a wall, with your legs a few inches away from the wall.
  2. Lower yourself to a 90-degree sitting position.
  3. Hold, then rise back up.

Tomorrow: Stretch your neck.

Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago, and you can find her on Instagram.