Skip to content

28-Day Wall Pilates Challenge - Day 12 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 34 exercises and lasts 22 minutes, targeting core, spine, inner_thighs, hips, hip_flexors, lower_back, shoulders, upper_back, glutes, hamstrings, quads, obliques, outer_thighs, arms, full_body, neck.

Part of: Wall Pilates 28-Day
22 minEnergy gentlecore

28-Day Wall Pilates Challenge - Day 12

gentlePilatesAmelia Jane34 exercises

Workout Details

Duration

21:06

Energy Level

gentle

Exercises

34

Category

Pilates

Target Areas

corespineinner thighshipship flexorslower backshouldersupper backgluteshamstringsquadsobliquesouter thighsarmsfull bodyneck

What's Inside

1
Relaxation & Pilates Breathing1m 15s
2
Wall Inner Thigh Stretch45s
3
Wall Single Leg Slides1m 11s
4
Wall Leg Marches & Double Leg Lowers58s
5
Wall Leg Pulls56s

34 exercises · 21 min

Amelia Jane

Amelia Jane

Form-Focused

View profile

Exercises in This Workout

  1. 1
    Relaxation & Pilates Breathing
    2 minlow
    corespine
  2. 2
    Wall Inner Thigh Stretch
    45slow
    inner thighships
  3. 3
    Wall Single Leg Slides
    2 minlow
    corehips
  4. 4
    Wall Leg Marches & Double Leg Lowers
    58smedium
    corehip flexors
  5. 5
    Wall Leg Pulls
    56smedium
    corehip flexors
  6. 6
    Wall Lower Hip Lifts
    41smedium
    core
  7. 7
    Knee Hugs & Hip Flexor Stretch
    13slow
    hipslower back
  8. 8
    Child's Pose to Kneeling Plank
    2 minmedium
    coreshoulders
  9. 9
    Tabletop Thread the Needle (Right Arm)
    38smedium
    coreshoulders
  10. 10
    Tabletop Right Leg Kickbacks
    38smedium
    glutescore
  11. 11
    Tabletop Right Leg Straight Lifts
    34smedium
    gluteshamstrings
  12. 12
    Tabletop Right Leg Pulses
    14shigh
    gluteshamstrings
  13. 13
    Kneeling Lunge Left Knee Lifts
    2 minhigh
    glutesquads
  14. 14
    Right Hamstring Stretch
    22slow
    hamstrings
  15. 15
    Side-Lying Modified Plank Hip Lifts (Left Side)
    51smedium
    coreobliques
  16. 16
    Side-Lying Modified Plank Thread the Needle (Left Side)
    22smedium
    coreobliques
  17. 17
    Side-Lying Right Leg Lifts
    40smedium
    outer thighsglutes
  18. 18
    Side-Lying Right Leg Sweeps
    35smedium
    outer thighsglutes
  19. 19
    Mermaid Stretch
    20slow
    coreobliques
  20. 20
    Tabletop Thread the Needle (Left Arm)
    40smedium
    coreshoulders
  21. 21
    Tabletop Left Leg Kickbacks
    35smedium
    glutescore
  22. 22
    Tabletop Left Leg Straight Lifts
    32smedium
    gluteshamstrings
  23. 23
    Tabletop Left Leg Pulses
    16shigh
    gluteshamstrings
  24. 24
    Kneeling Lunge Right Knee Lifts
    45shigh
    glutesquads
  25. 25
    Left Hamstring Stretch
    13slow
    hamstrings
  26. 26
    Side-Lying Modified Plank Hip Lifts (Right Side)
    39smedium
    coreobliques
  27. 27
    Side-Lying Modified Plank Thread the Needle (Right Side)
    24smedium
    coreobliques
  28. 28
    Side-Lying Left Leg Lifts
    32smedium
    outer thighsglutes
  29. 29
    Side-Lying Left Leg Pulses
    9shigh
    outer thighsglutes
  30. 30
    Side-Lying Left Leg Sweeps
    39smedium
    outer thighsglutes
  31. 31
    Knee Hugs & Back Massage
    20slow
    lower backhips
  32. 32
    Wall Forearm Plank to Pike
    56shigh
    coreshoulders
  33. 33
    Wall Forearm Plank Hold
    14shigh
    coreshoulders
  34. 34
    Child's Pose & Cool Down
    41slow
    full bodylower back

More Pilates Workouts

Workout 5 workout preview

Workout 5

27 min · Lianna Brice

Day 5 workout preview

Day 5

22 min · Amelia Jane

Workout 4 workout preview

Workout 4

25 min · Lianna Brice

Workout 4 workout preview

Workout 4

22 min · Bonnie Lyall

Workout 7 workout preview

Workout 7

44 min · Jessica Casalegno

28-Day Wall Pilates Challenge - Day 6

20 min · Amelia Jane

Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 12?

This workout is 22 minutes long and includes 34 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

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

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.

Play Workout