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28-Day Wall Pilates Challenge - Day 18 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 27 exercises and lasts 21 minutes, targeting chest, shoulders, upper_back, core, hip_flexors, lower_back, glutes, hamstrings, calves, hips, spine, full_body, quads, outer_thighs, arms.

Part of: Wall Pilates 28-Day
21 minEnergy gentlechest

28-Day Wall Pilates Challenge - Day 18

gentlePilatesAmelia Jane27 exercises

Workout Details

Duration

20:14

Energy Level

gentle

Exercises

27

Category

Pilates

Target Areas

chestshouldersupper backcorehip flexorslower backgluteshamstringscalveshipsspinefull bodyquadsouter thighsarms

What's Inside

1
Warm-up: Chest Opener and Breathing24s
2
Ab Curls26s
3
Ab Curls with Marching Legs36s
4
Ab Curls with Arms Through Legs32s
5
Ab Curls with Both Legs Up14s

27 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Warm-up: Chest Opener and Breathing
    24slow
    chestshoulders
  2. 2
    Ab Curls
    26smedium
    coreupper back
  3. 3
    Ab Curls with Marching Legs
    36smedium
    corehip flexors
  4. 4
    Ab Curls with Arms Through Legs
    32smedium
    core
  5. 5
    Ab Curls with Both Legs Up
    14shigh
    corehip flexors
  6. 6
    Ab Curls with Knees Up Hold
    29shigh
    core
  7. 7
    Lower Abs Leg Lowers off Wall
    27shigh
    corelower back
  8. 8
    Wall Bridge with Extended Legs
    2 minmedium
    gluteshamstrings
  9. 9
    Single Leg Wall Bridge (Right Leg Up)
    45shigh
    gluteshamstrings
  10. 10
    Hamstring Stretch (Right Leg)
    34slow
    hamstringscalves
  11. 11
    Single Leg Wall Bridge (Left Leg Up)
    33shigh
    gluteshamstrings
  12. 12
    Wall Bridge with Hip Circles
    21smedium
    glutescore
  13. 13
    Hamstring Stretch (Left Leg) and Knees to Chest
    29slow
    hamstringslower back
  14. 14
    Standing Cat-Cow
    29slow
    spinelower back
  15. 15
    Downward Dog to Standing Roll-Ups
    2 minmedium
    hamstringsspine
  16. 16
    Wall Sit with Arm Reaches
    2 minhigh
    quadsglutes
  17. 17
    Wall Sit with Left Leg Lifts and Extensions
    2 minhigh
    quadship flexors
  18. 18
    Hinge Squats (Left Glute)
    2 minhigh
    glutesquads
  19. 19
    Standing Oblique Crunch (Right Leg)
    2 minhigh
    coreouter thighs
  20. 20
    Standing Hamstring Stretch
    25slow
    hamstringscalves
  21. 21
    Wall Sit with Right Leg Lifts and Extensions
    44shigh
    quadship flexors
  22. 22
    Hinge Squats (Right Glute)
    52shigh
    glutesquads
  23. 23
    Standing Oblique Crunch (Left Leg)
    2 minhigh
    coreouter thighs
  24. 24
    Standing Hamstring Stretch
    20slow
    hamstringscalves
  25. 25
    Wall Plank with Knee Bends
    44shigh
    coreshoulders
  26. 26
    Wall Mountain Climbers
    30shigh
    coreshoulders
  27. 27
    Cool Down Stretches
    1 minlow
    full bodylower back

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 18?

This workout is 21 minutes long and includes 27 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets chest, shoulders, upper back, core, hip flexors, lower back.

Do I need equipment for this workout?

You will need: mat, wall. 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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