Wall squats: Sitting is the new smoking, but this version is a killer workout

Many fitness gurus have been actively advocating for standing desks and workstations for our offices, as many youngsters are suffering from the ill effects of prolonged sitting. However, not all types of sitting are bad for your health. Wall sits, also known as seated wall squats, devil's chair or forward wall squats, is a simple, do-anywhere exercise that can benefit your whole body. An isometric exercise, in which you hold a position throughout without any other motion, works muscles against gravity and helps build strength through an easy move, says the Cleveland Clinic. 

How to do a basic wall sit?
1. Choose a stable wall to do the workout.
2. Stand with your back against it, with feet hip-width apart.
3. Bend the knees and slide down the wall to reach a sitting position. You will be in a squat position. 
4. If you are a beginner in exercise, see how long you can hold it. Challenge yourself for a five or ten-second hold.
5. If you work out regularly, challenge yourself to hold the position for a minute.
6. Don't stress your toes. Make sure the weight is felt in your heels. 

How wall sit-ups help
1. They improve blood pressure.
2. They can reduce back pain. 
3. They can build your back and abs muscles and strengthen your core.
4. They rev up your metabolism, burn fat and even pump up your muscles when at rest.
5. The move improves your posture and gives you better balance.
6. Wall sitting also reduces knee pain and avoids falls. 

Avoid these common mistakes
1. Don't let your knees go past your toes.
2. Don't lean forward too much.
3. Don't arch your back, keep it straight.

Avoid the workout if...
1. You have a knee injury or pain
2. If you have high blood pressure
3. If you have any health conditions that can worsen blood circulation, kidney or liver issues, or if you have poor posture.
4. Check with your doctor before attempting the move to ensure it doesn't worsen your health.