Day 4

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 Warm-up: Shoulder & Neck Rolls

   20slow

   shouldersneck
2. 2

   Pilates Breathing

   15slow

   corelungs
3. 3

   Standing Roll Down

   41slow

   spinehamstrings
4. 4

   Downward Dog Walkout & Pedals

   26smedium

   hamstringscalves
5. 5

   Three-Legged Dog (Right)

   21smedium

   gluteshamstrings
6. 6

   Plank Knee Tucks (Right)

   36shigh

   coreshoulders
7. 7

   High Lunge with Spine Rounding

   28smedium

   legscore
8. 8

   Lunge Dips (Right)

   22smedium

   quadsglutes
9. 9

   Hinged Lunge with Arm Sweeps

   23smedium

   gluteslower back
10. 10

    Lunge to Warrior 3 Lift (Right)

    32shigh

    gluteshamstrings
11. 11

    Warrior 3 Standing Leg Pulse (Right)

    15shigh

    glutesquads
12. 12

    Wide Second Position Squats (Plie)

    23smedium

    inner thighsquads
13. 13

    Wide Squat Heel Lifts (Right)

    12smedium

    calveslegs
14. 14

    Wide Squat Side Crunch (Right)

    14shigh

    coreobliques
15. 15

    Wide Squat Pulses

    13shigh

    legsglutes
16. 16

    Side Lying Knee to Elbow Crunch (Right Oblique)

    30smedium

    obliquescore
17. 17

    Side Plank Teaser Hybrid (Right)

    32shigh

    obliquescore
18. 18

    Rest (Child's Pose)

    11slow

    full body
19. 19

    Wide Arm Push-ups

    25smedium

    chestshoulders
20. 20

    Rest (Child's Pose)

    13slow

    full body
21. 21

    Three-Legged Dog (Left)

    14smedium

    gluteshamstrings
22. 22

    Plank Knee Tucks (Left)

    36shigh

    coreshoulders
23. 23

    High Lunge with Spine Rounding (Left)

    24smedium

    legscore
24. 24

    Lunge Dips (Left)

    15smedium

    quadsglutes
25. 25

    Hinged Lunge with Arm Sweeps (Left)

    16smedium

    backshoulders
26. 26

    Lunge to Warrior 3 Lift (Left)

    21shigh

    gluteshamstrings
27. 27

    Warrior 3 Standing Leg Pulse (Left)

    16shigh

    gluteslegs
28. 28

    Wide Second Position Squats (Round 2)

    23smedium

    inner thighsglutes
29. 29

    Wide Squat Heel Lifts (Left)

    16smedium

    calveslegs
30. 30

    Wide Squat Side Crunch (Left)

    16shigh

    obliquescore
31. 31

    Wide Squat Pulses (Round 2)

    11shigh

    legsglutes
32. 32

    Side Lying Knee to Elbow Crunch (Left Oblique)

    27smedium

    obliquescore
33. 33

    Side Plank Teaser Hybrid (Left)

    48shigh

    obliquescore
34. 34

    Rest (Child's Pose)

    9slow

    full body
35. 35

    Tricep Push-ups

    25shigh

    tricepschest
36. 36

    Rest (Child's Pose)

    10slow

    full body
37. 37

    Seated Roll Downs

    58smedium

    corespine
38. 38

    Ab Curls (Tabletop)

    21smedium

    coreabs
39. 39

    Criss-Cross / Bicycle Crunches

    23shigh

    obliquescore
40. 40

    Straight Leg Crunches

    29shigh

    coreabs
41. 41

    Reverse Crunches / Hip Lifts

    25shigh

    lower backcore
42. 42

    Rest

    12slow

    full body
43. 43

    Seated Side Stretch

    16slow

    obliquesspine

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