01 / Model tips guide
That Girl Routine: 10-Minute Walk & Posture Routine
The that girl routine doesn’t need a two-hour morning. This ten-minute version focuses on the two things people notice first: how you stand and how you walk.
Save this guide to PinterestThe 10-minute routine
- 01
Breathe and reset (1 minute)
Stand by a window. Breathe in through your nose for four counts and out for six, five times. Let your shoulders drop on every breath out. It sets the tone for the rest of the routine.
- 02
Open up (2 minutes)
Doorway chest stretch for 30 seconds, then ten slow chin nods, then ten shoulder rolls backwards. This undoes the night’s curl and the morning phone scroll.
- 03
Wake up the base (2 minutes)
Fifteen slow relevé rises holding a counter, then twelve glute bridges on the floor. Strong feet and glutes are what hold your posture up all day.
- 04
Align (1 minute)
Stand with your back against a wall: heels, bottom, shoulders and head. Step away and keep the shape. This is the posture you take into your day.
- 05
Walk (3 minutes)
Walk your hallway to a steady count, eyes on one point, arms loose, soft face. Pause for a beat at the end, turn, walk back. Keep going for three minutes.
TipUse a song you like with a clear beat. It turns practice into a routine you look forward to.
- 06
Film one walk (1 minute)
Once a week, prop your phone at the end of the hallway and film one walk. Keep them in an album. After a month, compare week one with week four.
Why a walk and posture routine
Most that girl routines focus on skincare, journaling and smoothies. They are fine, but the first thing people see when you walk into a room is your posture and the way you move. Ten minutes on those two is the most visible glow up you can do in a morning.
Make it stick
The routine only works if you keep it. A few ideas:
- Attach it to something you already do, like right after you brush your teeth.
- Lay out your space the night before. Clear the hallway, keep a strip of tape on the floor.
- Use the same song every day. After a week, hearing it is the cue to start.
- Track it. A tick on a calendar works. So does a walk score going up.
Change it up after a month
Once the routine is automatic, swap one part:
- Replace relevé rises with ballet posture exercises.
- Replace the hallway walk with a drill from the model walk tutorial.
- Add a pose flow at the end.
For the glow up side of things, read glow up tips: the posture and walk glow up.
Questions
Do I need to do it in the morning?
No. Morning works well because it sets up your posture for the day, but any consistent time is fine.
What if I miss a day?
Just start again the next day. Consistency over weeks matters more than a perfect streak.
Common mistakes
- Building a routine so long you drop it after three days.
- Doing it in front of your phone, scrolling between steps.
- Skipping the walk because it feels silly. It is the part that shows.
- Comparing your routine to someone else’s highlight reel.
Défilé · Walk score
Track your routine. Film your walk once a week and watch your walk score climb.
Film a walk and Défilé scores it out of 100, shows you the one thing holding it back and gives you a short drill to fix it. Your video never leaves your phone.
On Android? Défilé is coming soon to Google Play.
