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Day 13: Legs and core

Day 13 of the free 28-day Wall Pilates challenge. Lower body and core together, with the wall keeping your back in check. Yesterday was full body; today the work moves to legs and core, so yesterday’s muscles get a rest.

Length
9 minutes
Week
2 of 4
Focus
Legs and 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

9 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 Knee DrivesDrive the knee to your chest, then straight back down.35 s
  2. Wall-Supported Reverse LungeStep straight back, not out to the side.35 s
  3. Wall MarchingLift the knee without your back leaving the wall.35 s
  4. Wall Glute PressPress from the glute. Squeeze at the top.35 s
  5. Wall Roll DownPeel down one bone at a time. Slower.35 s
  6. Wall SitWeight in your heels. Lift your toes to check.35 s
  7. Wall SquatKnees over your toes — don’t let them fall inward.35 s
  8. Wall Knee DrivesDrive the knee to your chest, then straight back down.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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