Skip to content

28-Day Wall Pilates Challenge - Day 19 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 28 exercises and lasts 23 minutes, targeting spine, lower_back, core, shoulders, hamstrings, quads, calves, glutes, arms, upper_back, biceps, outer_thighs, hip_flexors, chest, hips, full_body.

Part of: Wall Pilates 28-Day
23 minEnergy gentlespine

28-Day Wall Pilates Challenge - Day 19

gentlePilatesAmelia Jane28 exercises

Workout Details

Duration

22:36

Energy Level

gentle

Exercises

28

Category

Pilates

Target Areas

spinelower backcoreshouldershamstringsquadscalvesglutesarmsupper backbicepsouter thighship flexorschesthipsfull body

What's Inside

1
Child's Pose with 3D Breathing1m 14s
2
Cat-Cow Stretch54s
3
Hover Tabletop to Downward Dog1m 11s
4
Hover Tabletop Hold23s
5
Downward Dog Stretch17s

28 exercises · 23 min

Amelia Jane

Amelia Jane

Form-Focused

View profile

Exercises in This Workout

  1. 1
    Child's Pose with 3D Breathing
    2 minlow
    spinelower back
  2. 2
    Cat-Cow Stretch
    54slow
    spinecore
  3. 3
    Hover Tabletop to Downward Dog
    2 minmedium
    coreshoulders
  4. 4
    Hover Tabletop Hold
    23smedium
    coreshoulders
  5. 5
    Downward Dog Stretch
    17slow
    hamstringscalves
  6. 6
    Hover Tabletop Hold 2
    24smedium
    coreshoulders
  7. 7
    Tabletop Alternating Leg Taps to Wall
    2 minmedium
    coreglutes
  8. 8
    Tabletop Alternating Arm and Leg Taps
    49smedium
    coreglutes
  9. 9
    Bird-Dog Tap and Lift (Right Leg, Left Arm)
    33smedium
    coreglutes
  10. 10
    Bird-Dog Knee to Elbow (Right Leg, Left Arm)
    21smedium
    corespine
  11. 11
    Bird-Dog Pulses (Right Leg, Left Arm)
    13smedium
    glutesshoulders
  12. 12
    Thread the Needle with Right Leg Lifted
    2 minhigh
    shouldersbiceps
  13. 13
    Side-Lying Leg Lifts (Right Leg)
    2 minmedium
    outer thighsglutes
  14. 14
    Side-Lying Torso Lift
    1 minhigh
    armscore
  15. 15
    Upper Ab Curl
    57smedium
    core
  16. 16
    Full Teaser Roll-Ups
    2 minhigh
    corehip flexors
  17. 17
    Half Roll Back from Teaser
    35shigh
    corehip flexors
  18. 18
    Knee Hugs and Seated Chest Pulse
    36slow
    spinechest
  19. 19
    Tabletop Alternating Arm and Leg Taps - Set 2
    2 minmedium
    coreglutes
  20. 20
    Bird-Dog Tap and Lift (Left Leg, Right Arm)
    34smedium
    coreglutes
  21. 21
    Bird-Dog Knee to Elbow (Left Leg, Right Arm)
    28smedium
    corespine
  22. 22
    Bird-Dog Pulses (Left Leg, Right Arm)
    14smedium
    glutesshoulders
  23. 23
    Thread the Needle with Left Leg Lifted
    2 minhigh
    shouldersbiceps
  24. 24
    Side-Lying Leg Lifts (Left Leg)
    2 minmedium
    outer thighsglutes
  25. 25
    Side-Lying Torso Lift
    50shigh
    armscore
  26. 26
    Full Teaser Roll-Ups - Set 2
    2 minhigh
    corehip flexors
  27. 27
    Teaser Hold with Alternating Leg Extensions
    24shigh
    corehip flexors
  28. 28
    Cool-Down Stretches
    53slow
    full bodyhips

More Pilates Workouts

28-Day Wall Pilates Challenge - Day 15

21 min · Amelia Jane

Day 2 workout preview

Day 2

21 min · Amelia Jane

28-Day Wall Pilates Challenge - Day 5

21 min · Amelia Jane

Day 1 workout preview

Day 1

25 min · Amelia Jane

Workout 7 workout preview

Workout 7

44 min · Jessica Casalegno

28-Day Wall Pilates Challenge - Day 22

22 min · Amelia Jane

Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 19?

This workout is 23 minutes long and includes 28 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets spine, lower back, core, shoulders, hamstrings, quads.

Do I need equipment for this workout?

You will need: 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