Day 1

Welcome to the 7-Day Pilates Sculpt Challenge with Amelia Jane — a week of mindful movement designed to tone, strengthen, and reconnect your body and mind.Each day, you’ll spend just 20 minutes on the mat, focusing on slow, controlled movements that build deep strength without impact. This challenge blends Pilates fundamentals with breathwork and body awareness to help you lengthen, sculpt, and tone your entire body — from your core and abs to your arms and legs.Whether you’re new to mat Pilates or returning to your practice, these sessions are perfect for refining your form, reigniting your motivation, and rediscovering your strength. Listen to your body, find your flow, and enjoy the burn — one day at a time.

Exercises in This Workout

1. 1

   Pilates Breathing

   3 minlow

   corespine
2. 2

   Windshield Wipers

   13slow

   hipslower back
3. 3

   Alternating Toe Taps

   2 minlow

   corelower back
4. 4

   Ab Prep Crunches

   28smedium

   coreupper back
5. 5

   Double Leg Lowers with Crunch Hold

   35shigh

   core
6. 6

   Full Body Crunch / Double Leg Stretch Variation

   27shigh

   core
7. 7

   Rest

   11slow

   full body
8. 8

   Single Leg Circles (Right)

   32smedium

   hipscore
9. 9

   Single Leg Circles Reverse (Right)

   24smedium

   hipscore
10. 10

    Single Leg Stretch with Crunch (Right)

    35smedium

    corequads
11. 11

    Single Leg Stretch with Twist (Right)

    25shigh

    coreobliques
12. 12

    Rest

    6slow

    full body
13. 13

    Supine Spine Twist

    53smedium

    corespine
14. 14

    Single Leg Circles (Left)

    23smedium

    hipscore
15. 15

    Single Leg Circles Reverse (Left)

    28smedium

    hipscore
16. 16

    Single Leg Stretch with Crunch (Left)

    29smedium

    corequads
17. 17

    Single Leg Stretch with Twist (Left)

    25shigh

    coreobliques
18. 18

    Rest

    8slow

    full body
19. 19

    Assisted Roll-Up

    2 minmedium

    corespine
20. 20

    Seated Neck Rolls

    7slow

    neck
21. 21

    Forearm Toe Taps

    40smedium

    coreshoulders
22. 22

    Forearm Frog Press / Double Leg Extension

    36shigh

    coreinner thighs
23. 23

    Forearm Double Leg Lowers

    31shigh

    core
24. 24

    Rest

    14slow

    full body
25. 25

    Articulating Bridge

    2 minlow

    gluteshamstrings
26. 26

    Hinge Bridge with Arm Flow

    36smedium

    gluteshamstrings
27. 27

    Single Leg Bridge (Left)

    45shigh

    gluteshamstrings
28. 28

    Single Leg Bridge (Right)

    42shigh

    gluteshamstrings
29. 29

    Bridge Pulses

    13smedium

    gluteshamstrings
30. 30

    Rest

    16slow

    full body
31. 31

    The Hundred

    45shigh

    corearms
32. 32

    Rest

    32slow

    full body
33. 33

    Seated Side Stretch & Cool Down

    39slow

    spineshoulders

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Frequently Asked Questions