Session 6: Wall Work | Postpartum Core Restore

Session 6 · Rebuild

Wall Work

✦ Phase 2: Rebuild ⏱ 16 min All levels
Program progressSession 6 of 16

Today’s session: 5 moves

Illustration of Wall Push-Ups Pilates exercise, Pink Pilates Club

Wall Push-Ups

3 min

Stand facing a wall, about an arm’s length away. Place your hands on the wall at shoulder height, slightly wider than shoulder-width. Inhale and bend your elbows, lowering your chest toward the wall. Exhale, engage your TVA and pelvic floor, and push back to the start. Repeat 8 times. Keep your body in a straight line from head to heels (no arching your lower back). Your core should be working throughout the entire movement. Doming check: Pause at the bottom of the push-up and glance at your midline. If you see doming, step closer to the wall to reduce the load.

Illustration of Wall Squats with TVA Pilates exercise, Pink Pilates Club

Wall Squats with TVA

3 min

Stand with your back against a wall, feet about 30cm away from the wall, hip-width apart. Exhale, engage your TVA. Slowly slide down the wall until your thighs are at about a 45-degree angle (not a full 90-degree squat). Hold for 5 seconds while breathing normally. Slide back up. Repeat 8 times. Keep your lower back in contact with the wall throughout. Doming check: Watch your midline in the hold position. If you see doming, reduce the depth of the squat.

Illustration of Standing Pelvic Floor with Heel Raises Pilates exercise, Pink Pilates Club

Standing Pelvic Floor with Heel Raises

3 min

Stand tall, feet hip-width apart, holding the wall lightly for balance. Exhale, engage your pelvic floor and TVA. Rise onto your toes. Hold for 3 seconds at the top. Inhale and lower slowly. Repeat 10 times. This combines pelvic floor work with gentle calf strengthening and balance practice. The standing position adds a gravity challenge to your pelvic floor engagement. Doming check: Watch your belly in the mirror if available. There should be no visible doming or bulging.

Illustration of Seated Cat-Cow Pilates exercise, Pink Pilates Club

Seated Cat-Cow

4 min

Sit on the edge of a chair or on the floor (cross-legged or kneeling). Place your hands on your knees. Inhale: gently arch your spine, lifting your chest and tilting your pelvis forward (Cow). Exhale: round your spine, tucking your chin and tilting your pelvis back (Cat). Repeat 10 times, moving slowly. Let your breath lead the movement. This mobilises your spine and gently wakes up the muscles around your entire torso. Doming check: Watch your midline during the Cat (rounding) phase. If you see doming, reduce the range of the round.

Illustration of Child's Pose Pilates exercise, Pink Pilates Club

Child’s Pose

3 min

Kneel on the floor with your knees wide and big toes together. Sit back toward your heels (use a pillow between your heels and bottom if needed). Extend your arms forward on the floor and rest your forehead down. Breathe deeply for 60 seconds. Feel your lower back and hips releasing. If your forehead does not reach the floor, place a pillow or block underneath it. This is rest. Let yourself soften.

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Pink Pilates Tip

Doming check: watch your midline during every exercise. If you see a ridge or bulge, stop and reduce the difficulty.

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