The exercises are more than interesting and great for doing at home or while traveling.

Exercise number 1.

Stand a short distance from the wall, lean against it with your back and sit down so that your left thigh is parallel to the floor. Throw your right leg over your left, placing your foot on your knee. Raise your arms up, slightly bend at the elbows and press against the wall. While lifting, lower your arms through the sides down, while squatting, raise them up again. Repeat 12 sets on one leg, then switch legs and repeat the same.

Exercise number 2.
Get into a plank position with your shoulders directly over your arms. Raise your legs and place your feet on the wall. Then pull your right knee up to your chest and return your leg to the starting wall-to-wall position, then pull your left knee up. And so alternate legs for 1 minute.

Exercise number 3.
Stand against the wall at a distance of about 30 cm, put your hands on the wall and press them so that the forearms are completely on the wall and the elbows are flush with the shoulders. Begin to slowly lean forward while moving your left leg back. Bend down until you can keep your forearms pressed against the wall, and then return to the starting position. Repeat at least 10 times on one leg and switch to the other.

Exercise number 4.
Start in a plank position with your palms under your shoulders and your feet flat against the wall in line with your hips. The whole body should be in tension and form one straight line. Then tighten the press and begin to lift the pelvis up until the body forms an inverted V. And return to the starting position. Do 15 repetitions.

Exercise number 5.

Lie on the floor face up, lift your left leg, bend at the knee and rest your foot against the wall. The second leg is bent at the knee, foot on the floor. Straighten your right leg and stretch it up, arching your body into an arc, hands on the sides of the body rest on the floor. Raise your leg until your body forms a straight line with your left thigh. Hold the top position for a few seconds and return to the starting position. Do 15 sets on one side and switch legs.

Exercise number 6.

Get into a plank position and plant your feet against the wall so that your feet are in line with your hips. Hold this position for 1 minute.

Exercise number 7.

Stand facing the wall at a short distance. Do deep squats (feet shoulder-width apart, knees do not go beyond the line of the feet, hips parallel to the floor) and at the moment of lifting, jump up, lightly touching the wall with your hands. Do this exercise for a minute without stopping.

Exercise number 8.
Get into a side plank position with an emphasis on your elbow. The body is turned to the left, the left forearm is on the floor, the left leg rests with the foot against the wall, the right leg lies on the left, the right arm is raised up and makes one line with the left. In this position, begin to lift your right leg up as high as you can, with your right foot just touching the wall. Hold this position for 30 seconds and repeat the same on the other side.

If this is too easy for you, add the number of repetitions, extend the time, or add special leg weights.