• 10 Wall Squats a day

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  What to do: For the next 7 days, do 10 wall squats a day. Spread them out or do them all at once

  If there's one exercise that will quickly strengthen your lower body in a hurry and allow you to see faster firming effects, a wall squat would be it.

  Wall squats are great because they can be performed anywhere – in the comfort of your own home or at your local gym and you don't need any special equipment to do them. In this mission, your goal is to perform 10 wall squats a day, either all at once, or spread out over the course of the day.

  Let's look at the need-to-know facts about this challenge.

  1. How To Do A Wall Squat

  The first thing that you need to look at is how to do a wall squat. To do a wall squat, you simply want to stand with the feet about two to three feet away from the wall, back against the wall. Your arms should be down by your sides.

  From there, squat down until your knees are parallel, with the thighs at 90 degrees. Hold that position for as long as you can before rising up to complete the rep. The longer you hold the wall squat, the more intense it'll be so aim to work your way up to one minute straight. Once you can perform one minute with ease, then it's time to look at adding a medicine ball behind you to further enhance the difficulty and place more stress on the quad muscles.

  2. Who Should Do Wall Squats?

  Simply stated – everyone! Wall squats are excellent for men and women, beginners and more advanced trainees as well as those who are looking to lose weight or firm up and build muscle.

  There's no person who won't benefit from having wall squats added to their workout routine, with perhaps the only exception being someone who is suffering from severe knee pain. Wall squats may just make that worse, so in that case they should be avoided.

  3. When And Where To Do Them?

  You can do your wall squats almost anywhere! Do them against a wall during the commercial break of your favorite TV show, try them while brushing your teeth in the morning, or do them while you're talking on the phone with a friend or family member.

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