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10-Minute Gentle Wall Pilates for Deep Core

10-Minute Gentle Wall Pilates for Deep Core — video by Trifecta Pilates Play · 12:17

Video by Trifecta Pilates on YouTube · Open on YouTube

A slow, quiet core class lying on your back with the feet on a wall: breath-led knee lifts, leg reaches, heel taps and small ab curls that build deep core control. A good fit for beginners or anyone who wants a gentle, mindful core session.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • wall, mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Lie on your back, feet on the wall and knees a little forward of the hips; breathe slowly and soften. 0:59
  2. Knee lifts: on a long exhale bring one knee in, then tap the toes back to the wall; alternate legs. 2:27
  3. Leg reaches: extend one leg on a diagonal and bend it back in, keeping the pelvis still; each side. 3:34
  4. Lift the heels so only the toes rest lightly on the wall, then pull one knee in and tap it back, each side. 4:40
  5. Toes still light on the wall, repeat the leg reaches on each side at your own pace. 5:58
  6. Heel taps: flex the foot, bring the knee in and arc the heel down towards the mat, each side. 6:56
  7. Ab curls: hands behind the head and feet light on the wall, curl up on the exhale and lower slowly. 7:56
  8. Both legs in tabletop: tap one foot to the wall and back, then reach that leg out; then the other leg. 9:12
  9. Feet on the wall, lift the hips if comfortable to open the hip creases, then lower and sit up. 11:02

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Let the abdomen draw in naturally on a long exhale rather than sucking in hard
  • Keep the pelvis still and quiet while the leg moves
  • Go slower rather than faster and rest the feet on the wall whenever you need

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead lifted in the small ab curls
  • Lower back movespelvis held still, small ab curls
  • Hips movesknee lifts, leg reaches, tabletop taps
  • Knees movesknee bends, leg reaches
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Feet rest on the wall; slower is better; take breaks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Trifecta Pilates; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety