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28-Day Wall Pilates Challenge - Day 1 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 21 exercises and lasts 21 minutes, targeting core, lower_back, spine, hips, hip_flexors, shoulders, arms, chest, upper_back, quads, neck, glutes, hamstrings, outer_thighs, inner_thighs.

Part of: Wall Pilates 28-Day
21 minEnergy gentlecore

28-Day Wall Pilates Challenge - Day 1

gentlePilatesAmelia Jane21 exercises

Workout Details

Duration

20:10

Energy Level

gentle

Exercises

21

Category

Pilates

Target Areas

corelower backspinehipship flexorsshouldersarmschestupper backquadsneckgluteshamstringsouter thighsinner thighs

What's Inside

1
Pelvic Tucks / Imprint and Neutral Spine1m 55s
2
Wall Leg Marches1m 17s
3
Arm Circles1m 13s
4
Dead Bugs (Right Leg)1m 45s
5
Dead Bugs (Left Leg)1m 1s

21 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Pelvic Tucks / Imprint and Neutral Spine
    2 minlow
    corelower back
  2. 2
    Wall Leg Marches
    2 minlow
    corehip flexors
  3. 3
    Arm Circles
    2 minlow
    shouldersarms
  4. 4
    Dead Bugs (Right Leg)
    2 minmedium
    corehip flexors
  5. 5
    Dead Bugs (Left Leg)
    2 minmedium
    corehip flexors
  6. 6
    Knee Hugs / Rest
    13slow
    lower backhips
  7. 7
    Ab Curls
    2 minmedium
    coreupper back
  8. 8
    Ab Curl Hold with Arm Pulses
    23smedium
    corearms
  9. 9
    Ab Curl Hold with Arm Pulses - Set 2
    42smedium
    corearms
  10. 10
    Knee Hugs / Rest
    18slow
    lower backhips
  11. 11
    Articulating Wall Glute Bridges
    3 minmedium
    gluteshamstrings
  12. 12
    Hinge Wall Glute Bridges
    2 minmedium
    gluteshamstrings
  13. 13
    Wall Glute Bridge Pulses
    40shigh
    gluteshamstrings
  14. 14
    Wall Glute Bridge Hold
    26shigh
    gluteshamstrings
  15. 15
    Knee Hugs / Rest
    15slow
    lower backhips
  16. 16
    Figure 4 Stretch (Right)
    48slow
    gluteships
  17. 17
    Figure 4 Stretch (Left)
    30slow
    gluteships
  18. 18
    Legs Up the Wall Stretch
    41slow
    hamstringslower back
  19. 19
    Wall Straddle Stretch
    37slow
    inner thighships
  20. 20
    Child's Pose
    30slow
    lower backspine
  21. 21
    Cat-Cow Stretch
    22slow
    spinelower back

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 1?

This workout is 21 minutes long and includes 21 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets core, lower back, spine, hips, hip flexors, shoulders.

Do I need equipment for this workout?

You will need: mat, wall, mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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