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Day 11: Core

Day 11 of the free 28-day Wall Pilates challenge. Standing core work: knee drives, slow marches, roll downs and rotations. Yesterday was arms and posture; today the work moves to core, so yesterday’s muscles get a rest.

Length
9 minutes
Week
2 of 4
Focus
Core
You need
A wall
Wall Marching demonstration

Turn your sound on: a voice coaches every move. Prop your phone where you can see it.

Today’s session

8 moves with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.

Warm-up

  1. Wall MarchingLift the knee without your back leaving the wall.40 s
  2. Wall AngelOnly as far up as your hands stay touching.40 s

Main set

  1. Wall MarchingLift the knee without your back leaving the wall.35 s
  2. Wall Roll DownPeel down one bone at a time. Slower.35 s
  3. Standing Wall RotationTurn from your ribs. Hips stay facing forward.35 s
  4. Wall Glute PressPress from the glute. Squeeze at the top.35 s
  5. Wall SitWeight in your heels. Lift your toes to check.35 s
  6. Wall Knee DrivesDrive the knee to your chest, then straight back down.35 s
  7. Wall MarchingLift the knee without your back leaving the wall.35 s
  8. Wall Roll DownPeel down one bone at a time. Slower.35 s

Cool-down

  1. Wall Roll DownPeel down one bone at a time. Slower.40 s
  2. Wall Chest OpenerBreathe out into it. Never push into pain.50 s

All 28 days

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