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28-Day Wall Pilates Challenge - Day 13 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 23 exercises and lasts 21 minutes, targeting hips, core, shoulders, spine, lower_back, pelvic_floor, glutes, hamstrings, upper_back, hip_flexors, chest.

Part of: Wall Pilates 28-Day
21 minEnergy gentlehips

28-Day Wall Pilates Challenge - Day 13

gentlePilatesAmelia Jane23 exercises

Workout Details

Duration

20:21

Energy Level

gentle

Exercises

23

Category

Pilates

Target Areas

hipscoreshouldersspinelower backpelvic floorgluteshamstringsupper backhip flexorschest

What's Inside

1
Mermaid Stretch (Right Side)1m 52s
2
Mermaid Stretch (Left Side)1m 17s
3
Pelvic Tilts34s
4
Wall Glute Bridge with Arm Raises48s
5
Wall Glute Bridge Marches & Pulses1m 1s

23 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Mermaid Stretch (Right Side)
    2 minlow
    hipscore
  2. 2
    Mermaid Stretch (Left Side)
    2 minlow
    hipscore
  3. 3
    Pelvic Tilts
    34slow
    lower backcore
  4. 4
    Wall Glute Bridge with Arm Raises
    48smedium
    gluteshamstrings
  5. 5
    Wall Glute Bridge Marches & Pulses
    2 minmedium
    gluteshamstrings
  6. 6
    Knee to Chest Stretch
    12slow
    lower backhips
  7. 7
    Single Leg Wall Bridge Taps & Pulses (Left Leg)
    2 minhigh
    gluteshamstrings
  8. 8
    Figure 4 Stretch (Right Glute)
    39slow
    gluteships
  9. 9
    Single Leg Wall Bridge Taps & Pulses (Right Leg)
    2 minhigh
    gluteshamstrings
  10. 10
    Figure 4 Stretch (Left Glute)
    39slow
    gluteships
  11. 11
    Wall Bridge Alternating Leg Extensions
    3 minhigh
    gluteshamstrings
  12. 12
    Knee to Chest Stretch
    13slow
    lower backhips
  13. 13
    Single Leg Wall Bridge Straight Leg Taps (Left Leg)
    2 minhigh
    gluteshamstrings
  14. 14
    Knee to Chest Stretch
    10slow
    lower backhips
  15. 15
    Single Leg Wall Bridge Straight Leg Taps (Right Leg)
    52shigh
    gluteshamstrings
  16. 16
    Knee to Chest Stretch
    10slow
    lower backhips
  17. 17
    Wall Crunches
    36smedium
    coreupper back
  18. 18
    Wall Crunches with Leg Marches
    47smedium
    corehip flexors
  19. 19
    Oblique Crunches (Right Side)
    44smedium
    core
  20. 20
    Oblique Crunches (Left Side)
    34smedium
    core
  21. 21
    Wall Teaser Roll-Ups
    2 minhigh
    corespine
  22. 22
    Supine Spinal Twist & Knee Hug
    39slow
    lower backspine
  23. 23
    Seated Wall Chest Stretch
    30slow
    chestshoulders

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 13?

This workout is 21 minutes long and includes 23 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets hips, core, shoulders, spine, lower back, pelvic floor.

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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