Day 2

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

   43slow

   corelungs
2. 2

   Window Wipers

   14slow

   hipslower back
3. 3

   Tabletop Ab Curls

   22smedium

   coreupper back
4. 4

   Single Leg Toe Taps

   38smedium

   core
5. 5

   Static Crunch Hold & Pulses

   13shigh

   core
6. 6

   Rest (Knees to Chest)

   15slow

   lower back
7. 7

   Roll-Ups

   39smedium

   corespine
8. 8

   Half Roll-Back with Oblique Twists

   19smedium

   coreobliques
9. 9

   Half Roll-Back Crunches

   15shigh

   core
10. 10

    Seated Side Stretch

    14slow

    shouldersobliques
11. 11

    Bird Dog Leg Lifts (Right)

    24smedium

    glutescore
12. 12

    Bird Dog Arm Taps (Left Arm)

    12smedium

    coreshoulders
13. 13

    Bird Dog Arm & Leg Combo (Right Leg, Left Arm)

    18smedium

    coreglutes
14. 14

    Bird Dog Pulses (Right Leg, Left Arm)

    10shigh

    coreglutes
15. 15

    Bird Dog Crunch (Right Leg, Left Arm)

    21smedium

    coreglutes
16. 16

    Forearm Glute Kickbacks (Right)

    17smedium

    gluteshamstrings
17. 17

    Forearm Glute Pulses (Right)

    16shigh

    glutes
18. 18

    Forearm Glute Crossovers (Right)

    21smedium

    glutesouter thighs
19. 19

    Forearm Glute Static Hold (Right)

    12shigh

    glutes
20. 20

    Child's Pose

    20slow

    lower backhips
21. 21

    Bear Hovers

    29smedium

    coreshoulders
22. 22

    Bear Hover Knee Taps

    10shigh

    coreinner thighs
23. 23

    Bear Hover Pulses

    10shigh

    corequads
24. 24

    Child's Pose & Wrist Roll

    38slow

    wristslower back
25. 25

    Bird Dog Leg Lifts (Left)

    19smedium

    glutescore
26. 26

    Bird Dog Arm Taps (Right Arm)

    15smedium

    coreshoulders
27. 27

    Bird Dog Crunch (Left Leg, Right Arm)

    19smedium

    coreglutes
28. 28

    Forearm Glute Kickbacks (Left)

    16smedium

    gluteshamstrings
29. 29

    Forearm Glute Pulses (Left)

    11shigh

    glutes
30. 30

    Forearm Glute Crossovers (Left)

    18smedium

    glutesouter thighs
31. 31

    Forearm Glute Pulses (Left) - Round 2

    12shigh

    glutes
32. 32

    Child's Pose

    15slow

    lower back
33. 33

    Bear Hovers (Round 2)

    18smedium

    coreshoulders
34. 34

    Bear Hover Knee Taps (Round 2)

    7shigh

    coreinner thighs
35. 35

    Bear Hover Pulses (Round 2)

    11shigh

    corequads
36. 36

    Child's Pose / Transition

    35slow

    lower back
37. 37

    Side Lying Clamshells (Right Glute)

    15smedium

    gluteships
38. 38

    Clamshell with Shin Lift (Right Glute)

    21shigh

    gluteships
39. 39

    Clamshell Knee Wraps / Pulses (Right Glute)

    15shigh

    gluteships
40. 40

    Internal Rotation Knee Taps (Right Glute)

    19shigh

    gluteships
41. 41

    Side Plank Thread the Needle (Left Arm)

    21shigh

    obliquesshoulders
42. 42

    Side Plank Hip Pulses (Left Side)

    11shigh

    obliquescore
43. 43

    Mermaid Stretch (Right Side)

    20slow

    obliquesspine
44. 44

    Side Lying Clamshells (Left Glute)

    16smedium

    gluteships
45. 45

    Clamshell with Shin Lift (Left Glute)

    25shigh

    gluteships
46. 46

    Clamshell Knee Wraps / Pulses (Left Glute)

    14shigh

    gluteships
47. 47

    Internal Rotation Knee Taps (Left Glute)

    18shigh

    gluteships
48. 48

    Side Plank Thread the Needle (Right Arm)

    21shigh

    obliquesshoulders
49. 49

    Side Plank Hip Pulses (Right Side)

    10shigh

    obliquescore
50. 50

    Mermaid Stretch & Cool Down

    26slow

    obliquesspine

More Pilates Workouts

Day 5

22 min · Amelia Jane

Workout 4

27 min · Anastasia Zavistovskaya

Workout 6

22 min · Anastasia Zavistovskaya

Workout 2

23 min · Anastasia Zavistovskaya

Workout 6

28 min · Natalia Gunnlaugs

Workout 7

26 min · Lianna Brice

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