Day 5 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 31 exercises and lasts 22 minutes, targeting spine, shoulders, lower_back, hips, core, quads, chest, arms, upper_back, triceps, glutes, legs, obliques, hip_flexors, hamstrings.
Day 5
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.
Workout Details
Duration
21:32
Energy Level
gentle
Exercises
31
Category
Pilates
Target Areas
What's Inside
31 exercises · 22 min
Amelia Jane
Form-Focused
Exercises in This Workout
- 1Child's Pose with Breathwork2 minlowspineshoulders
- 2Cat-Cow Stretch26slowspinecore
- 3Bear Hover (Tabletop Knee Hover)2 minmediumcoreshoulders
- 4Rest14slow
- 5Wide Push-ups26smediumchestshoulders
- 6Rest14slow
- 7Kneeling Arm Series2 minmediumshouldersupper back
- 8Tricep Push-ups18shightricepsshoulders
- 9Rest12slow
- 10High Plank with Leg Lifts39shighcoreshoulders
- 11Rest21slow
- 12Tricep Dips (Reverse Tabletop)39smediumtricepsshoulders
- 13Half Roll Backs37smediumcorelower back
- 14Half Roll Back with Arm Lifts51smediumcoreobliques
- 15Supine Leg Switches (Toe Taps)37smediumcorehip flexors
- 16Ab Curls25smediumcoreupper back
- 17Supine Leg Switches with Ab Curl23shighcorehip flexors
- 18Supine Oblique Series (Right)55shighobliquescore
- 19Single Leg Bridge (Right)38smediumgluteshamstrings
- 20Rest19slow
- 21Supine Leg Switches with Ab Curl18shighcorehip flexors
- 22Supine Oblique Series (Left)2 minhighobliquescore
- 23Single Leg Bridge (Left)29smediumgluteshamstrings
- 24Double Leg Bridge Pulses15smediumgluteshamstrings
- 25Rest18slow
- 26Full Roll Ups48smediumcorespine
- 27Forearm Plank Series (Right)51shighcoreshoulders
- 28Rest31slow
- 29Forearm Plank Series (Left)46shighcoreshoulders
- 30Plank Hip Dips (Rainbows)13shighcoreobliques
- 31Child's Pose Cool Down17slowspineshoulders
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Frequently Asked Questions
How long is Day 5?
This workout is 22 minutes long and includes 31 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.
What body parts does this workout target?
This workout targets spine, shoulders, lower back, hips, core, quads.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.