Day 6

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 Roll Downs

   2 minlow

   spinehamstrings
2. 2

   Ragdoll to Downward Dog

   44slow

   lower backhamstrings
3. 3

   Three-Legged Dog Toe Taps (Right)

   50smedium

   glutesshoulders
4. 4

   Three-Legged Dog Pulses (Right)

   15shigh

   glutescore
5. 5

   Three-Legged Dog Knee to Nose (Right)

   23shigh

   coreshoulders
6. 6

   Static Lunge Pulses (Right)

   49smedium

   quadsglutes
7. 7

   Curtsy Lunge (Right)

   58smedium

   glutesouter thighs
8. 8

   Lunge to Warrior Three (Right)

   50shigh

   gluteshamstrings
9. 9

   Lunge Combo Flow (Right)

   53shigh

   glutesquads
10. 10

    Donkey Kicks (Right)

    38smedium

    gluteshamstrings
11. 11

    Donkey Kick Pulses & Hold (Right)

    22shigh

    glutes
12. 12

    Pigeon Pose (Right)

    18slow

    hipsglutes
13. 13

    Three-Legged Dog Toe Taps (Left)

    36smedium

    glutesshoulders
14. 14

    Three-Legged Dog Pulses (Left)

    14shigh

    glutescore
15. 15

    Three-Legged Dog Knee to Nose (Left)

    21shigh

    coreshoulders
16. 16

    Static Lunge Pulses (Left)

    27smedium

    quadsglutes
17. 17

    Curtsy Lunge (Left)

    56smedium

    glutesouter thighs
18. 18

    Lunge to Warrior Three (Left)

    49shigh

    gluteshamstrings
19. 19

    Lunge Combo Flow (Left)

    51shigh

    glutesquads
20. 20

    Donkey Kicks (Left)

    34smedium

    gluteshamstrings
21. 21

    Donkey Kick Pulses & Hold (Left)

    19shigh

    glutes
22. 22

    Pigeon Pose (Left)

    19slow

    hipsglutes
23. 23

    Downward Dog Transition / Rest

    18slow

    full body
24. 24

    Seated Roll Downs

    43slow

    corespine
25. 25

    Bridge Articulations

    53slow

    gluteshamstrings
26. 26

    Bridge Pulses

    21shigh

    gluteshamstrings
27. 27

    Single Leg Bridge Marches & Pulses (Left)

    28shigh

    gluteshamstrings
28. 28

    Single Leg Bridge Marches & Pulses (Right)

    32shigh

    gluteshamstrings
29. 29

    Cool Down Stretch

    2 minlow

    lower backhips

More Pilates Workouts

Workout 10

43 min · Jessica Casalegno

Workout 3

47 min · Jessica Casalegno

Workout 7

26 min · Lianna Brice

Workout 4

22 min · Bonnie Lyall

Workout 2

23 min · Anastasia Zavistovskaya

Workout 9

44 min · Jessica Casalegno

Frequently Asked Questions