Sometimes, the day just takes over, and before you know it, you may have skipped a workout. However, there’s one move you can slot into your schedule at any time, and all you need is a wall, a ball, and your bodyweight.

This exercise builds lower-body strength and improves mobility. Because you’ll also have to control the movement of the ball as well (more on that shortly), you’ll increase thoracic mobility in your upper body and overall muscle stability. Think about engaging your core muscles and staying upright throughout, and you’ll do just fine.

If you have a Pilates ball or Swiss ball, grab it now. Otherwise, a tennis ball or similar will work.

Try this one exercise every day when you’re short on time

The wall-ball prisoner squat engages your entire body while strengthening your l

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