Day 7 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 50 exercises and lasts 23 minutes, targeting core, spine, hips, lower_back, upper_back, arms, full_body, glutes, hamstrings, obliques, hip_flexors, outer_thighs, shoulders.
Day 7
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
22:53
Energy Level
gentle
Exercises
50
Category
Pilates
Target Areas
What's Inside
50 exercises · 23 min
Amelia Jane
Form-Focused
Exercises in This Workout
- 1Pilates Breathing2 minlowcorespine
- 2Window Wipers11slowhipslower back
- 3Abdominal Curls30smediumcoreupper back
- 4Tabletop Toe Taps54smediumcorelower back
- 5Hundreds Variation29shighcorearms
- 6Rest13slowfull body
- 7Pelvic Tucks27slowspinecore
- 8Glute Bridges24smediumgluteshamstrings
- 9Single Leg Bridge Toe Taps (Right)16shighgluteshamstrings
- 10Single Leg Bridge Pulses (Right)11shighgluteshamstrings
- 11Oblique Crunches (Left Elbow to Right Knee)35smediumcoreobliques
- 12Rest11slowfull body
- 13Pelvic Tucks (Repeat)23slowspinecore
- 14Glute Bridges (Repeat)13smediumgluteshamstrings
- 15Single Leg Bridge Toe Taps (Left)17shighgluteshamstrings
- 16Single Leg Bridge Pulses (Left)11shighgluteshamstrings
- 17Oblique Crunches (Right Elbow to Left Knee)36smediumcoreobliques
- 18Rest12slowfull body
- 19Roll Up Roll Down40smediumcorespine
- 20Teaser Prep51shighcorehip flexors
- 21Rest18slowfull body
- 22Donkey Kicks (Right)29smediumgluteshamstrings
- 23Donkey Kick Pulses (Right)9shighglutes
- 24Side Kneeling Crunch (Right)29smediumobliquesouter thighs
- 25Side Kneeling Leg Circles (Right)34shighglutesouter thighs
- 26Side Kneeling Leg Pulses (Right)10shighglutesouter thighs
- 27Side Plank Thread the Needle (Right)18shighobliquesshoulders
- 28Side Plank Hold9shighcoreshoulders
- 29Rest30slowfull body
- 30Side Lying Hydrants (Right)31smediumglutesouter thighs
- 31Side Lying Knee Circles (Right)23shighgluteships
- 32Side Lying Knee Pulses (Right)14shighglutes
- 33Figure Four Stretch (Right)17slowgluteships
- 34Teaser Variation24shighcore
- 35Rest16slowfull body
- 36Donkey Kicks (Left)34smediumgluteshamstrings
- 37Donkey Kick Pulses (Left)12shighglutes
- 38Side Kneeling Crunch (Left)26smediumobliquesouter thighs
- 39Side Kneeling Leg Circles (Left)32shighglutesouter thighs
- 40Side Kneeling Leg Pulses (Left)11shighglutesouter thighs
- 41Side Plank Thread the Needle (Left)21shighobliquesshoulders
- 42Side Plank Hold8shighcoreshoulders
- 43Rest19slowfull body
- 44Side Lying Hydrants (Left)25smediumglutesouter thighs
- 45Side Lying Knee Circles (Left)35shighgluteships
- 46Side Lying Knee Pulses (Left)12shighglutes
- 47Figure Four Stretch (Left)12slowgluteships
- 48Rest15slowfull body
- 49Double Leg Stretch Variation23shighcore
- 50Hollow Body Hold12shighcore
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Frequently Asked Questions
How long is Day 7?
This workout is 23 minutes long and includes 50 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.
What body parts does this workout target?
This workout targets core, spine, hips, lower back, upper back, arms.
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.