Pilates · No equipment
Wall Angels
Wall Angels is a mat pilates exercise for the back and shoulders.
How to do it
- Stand with your head, upper back and hips against the wall
- Arms in a goalpost shape, backs of the hands toward the wall
- Slide your arms up and down slowly without arching your lower back
Coach’s tip
Hands can’t reach the wall? Keep them just off it: the range comes with practice.
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 8 slow reps
- Some experience
- 2 × 10 slow reps
- Experienced
- 3 × 12 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 28-Day Wall Pilates Wall posture: 2 × 8 slow reps · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.