Day 3

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

   Standing Shoulder Rolls

   31slow

   shouldersupper back
2. 2

   Standing Side Stretch

   13slow

   spineshoulders
3. 3

   Standing Roll Downs

   2 minlow

   spinehamstrings
4. 4

   Ragdoll Sway

   9slow

   lower backhamstrings
5. 5

   Walkout to Downward Dog

   28slow

   full bodyshoulders
6. 6

   Down Dog to Plank Wave

   39smedium

   coreshoulders
7. 7

   High Plank Hold

   25shigh

   coreshoulders
8. 8

   Three-Legged Dog Taps (Right)

   43smedium

   gluteshamstrings
9. 9

   Knee to Nose (Right)

   25shigh

   coreshoulders
10. 10

    High Lunge Dips (Right)

    42smedium

    quadsglutes
11. 11

    Lunge Pulses (Right)

    21shigh

    quadsglutes
12. 12

    Inclined Lunge Pulses (Right)

    25shigh

    glutesquads
13. 13

    Tabletop Glute Kickbacks (Right)

    24smedium

    gluteshamstrings
14. 14

    Glute Circles (Right)

    29smedium

    gluteships
15. 15

    Glute Pulses (Right)

    29shigh

    gluteshamstrings
16. 16

    Wide Arm Push-ups (Modified)

    39smedium

    chestshoulders
17. 17

    Child's Pose (Rest)

    22slow

    full body
18. 18

    Cat-Cow

    15slow

    spinecore
19. 19

    Bear Hover Prep

    20smedium

    coreshoulders
20. 20

    Bear Hover Twists (Right)

    23shigh

    coreobliques
21. 21

    Downward Dog (Rest)

    12slow

    full body
22. 22

    Three-Legged Dog Taps (Left)

    29smedium

    gluteshamstrings
23. 23

    Knee to Nose (Left)

    24shigh

    coreshoulders
24. 24

    High Lunge Dips (Left)

    37smedium

    quadsglutes
25. 25

    Inclined Lunge Pulses (Left)

    28shigh

    glutesquads
26. 26

    Tabletop Glute Kickbacks (Left)

    25smedium

    gluteshamstrings
27. 27

    Glute Circles (Left)

    35smedium

    gluteships
28. 28

    Glute Pulses (Left)

    31shigh

    gluteshamstrings
29. 29

    Tricep Push-ups (Modified)

    33smedium

    tricepschest
30. 30

    Child's Pose (Rest)

    12slow

    full body
31. 31

    Bear Hover Prep (Round 2)

    29smedium

    coreshoulders
32. 32

    Bear Hover Twists (Left)

    25shigh

    coreobliques
33. 33

    Child's Pose (Rest)

    8slow

    full body
34. 34

    Full Roll Ups

    2 minmedium

    corespine
35. 35

    Roll Up Pulse

    14smedium

    corehamstrings
36. 36

    Teaser Prep

    2 minhigh

    corehip flexors
37. 37

    Full Teaser Hold

    38shigh

    corehip flexors
38. 38

    Rest

    16slow

    full body
39. 39

    The Hundred (Variation)

    42shigh

    corearms
40. 40

    Rest

    8slow

    full body
41. 41

    Butterfly Stretch

    20slow

    hipsinner thighs
42. 42

    Seated Windshield Wipers

    10slow

    hipslower back
43. 43

    Mermaid Stretch

    32slow

    obliquesspine

More Pilates Workouts

Workout 6

28 min · Natalia Gunnlaugs

Workout 3

23 min · Bonnie Lyall

Workout 4

47 min · Jessica Casalegno

Workout 8

25 min · Lianna Brice

Day 2

21 min · Amelia Jane

Workout 5

27 min · Natalia Gunnlaugs

Frequently Asked Questions