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

Part of: Wall Pilates 28-Day
21 minEnergy gentlehamstrings

28-Day Wall Pilates Challenge - Day 21

gentlePilatesAmelia Jane23 exercises

Workout Details

Duration

20:35

Energy Level

gentle

Exercises

23

Category

Pilates

Target Areas

hamstringslower backshoulderschestinner thighshipsglutesouter thighsspinecalvesupper backcore

What's Inside

1
Legs Up the Wall with Overhead Arm Stretch2m 7s
2
Wall Half Straddle (Left Leg)37s
3
Wall Half Straddle (Right Leg)25s
4
Wall Full Straddle40s
5
Wall Half Butterfly (Right Leg)46s

23 exercises · 21 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Legs Up the Wall with Overhead Arm Stretch
    3 minlow
    hamstringslower back
  2. 2
    Wall Half Straddle (Left Leg)
    37slow
    inner thighships
  3. 3
    Wall Half Straddle (Right Leg)
    25slow
    inner thighships
  4. 4
    Wall Full Straddle
    40slow
    inner thighships
  5. 5
    Wall Half Butterfly (Right Leg)
    46slow
    inner thighships
  6. 6
    Wall Half Butterfly (Left Leg)
    32slow
    inner thighships
  7. 7
    Wall Butterfly Pulses
    39slow
    inner thighships
  8. 8
    Wall Happy Baby / Frog Pose
    30slow
    hipsinner thighs
  9. 9
    Wall Figure Four Stretch (Left Glute)
    2 minlow
    gluteships
  10. 10
    Wall Figure Four Stretch (Right Glute)
    2 minlow
    gluteships
  11. 11
    Seated Forward Fold (Legs Up)
    45slow
    hamstringslower back
  12. 12
    Seated Straddle Forward Fold
    44slow
    inner thighshamstrings
  13. 13
    Seated Straddle Side Bend (Right)
    42slow
    lower backspine
  14. 14
    Seated Straddle Side Bend (Left)
    52slow
    lower backspine
  15. 15
    Seated Chest Concave & Windshield Wipers
    31slow
    chesthips
  16. 16
    Wall Down Dog to Wall Splits (Left Leg)
    2 minmedium
    hamstringscalves
  17. 17
    Pigeon Pose with Thread the Needle (Left Leg)
    2 minlow
    gluteships
  18. 18
    Cat-Cow (Set 1)
    26slow
    spinelower back
  19. 19
    Wall Down Dog to Wall Splits (Right Leg)
    55smedium
    hamstringscalves
  20. 20
    Pigeon Pose with Thread the Needle (Right Leg)
    57slow
    gluteships
  21. 21
    Cat-Cow (Set 2)
    13slow
    spinelower back
  22. 22
    Standing Wall Down Dog / Chest Stretch
    2 minlow
    shoulderschest
  23. 23
    Standing Wall Twists
    45slow
    spineshoulders

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 21?

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 hamstrings, lower back, shoulders, chest, inner thighs, hips.

Do I need equipment for this workout?

You will need: wall, mat, 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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