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Day 3: Arms and posture

Day 3 of the free 28-day Wall Pilates challenge. Wall push-ups, angels and rotations for your chest, shoulders and upper back. Yesterday was legs and glutes; today the work moves to arms and posture, so yesterday’s muscles get a rest.

Length
8 minutes
Week
1 of 4
Focus
Arms and posture
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

7 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 Push-UpLower your chest to the wall, not your forehead.30 s
  2. Wall AngelOnly as far up as your hands stay touching.30 s
  3. Standing Wall RotationTurn from your ribs. Hips stay facing forward.30 s
  4. Wall Chest OpenerBreathe out into it. Never push into pain.30 s
  5. Wall Roll DownPeel down one bone at a time. Slower.30 s
  6. Wall Knee DrivesDrive the knee to your chest, then straight back down.30 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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15-minute sessions · no equipment