Stand facing a wall, arms at shoulder height. Walk back, forming a plank. Hold for 30-60 seconds.
Lean against the wall, feet hip-width apart. Slide down into a squat, thighs parallel to the floor. Hold for 30-60 seconds.
Lie on back with feet on wall, knees bent. Lift hips off the ground, forming a straight line. Hold for 30-60 seconds.
Sit against the wall, knees bent at 90 degrees. Twist torso, bringing elbow towards opposite knee. Repeat for 10-12 reps each side.
Stand with back against wall, slowly roll down, one vertebra at a time. Return to standing. Repeat for 10-12 reps.
Lie on back with legs against wall. Lift shoulder blades off ground, crunch towards knees. Repeat for 12-15 reps.
Lie on back with hips close to wall, legs extended vertically. Lower legs towards floor, then lift back up. Aim for 12-15 reps.
Assume plank position facing away from wall, hands on floor. Walk feet up wall into inverted V. Hold for 30-60 seconds.