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28-Day Wall Pilates Challenge - Day 3 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 21 exercises and lasts 21 minutes, targeting lower_back, core, spine, pelvic_floor, glutes, hamstrings, outer_thighs, hips, calves, quads, hip_flexors, shoulders, inner_thighs.

Part of: Wall Pilates 28-Day
21 minEnergy gentlelower back

28-Day Wall Pilates Challenge - Day 3

gentlePilatesAmelia Jane21 exercises

Workout Details

Duration

20:14

Energy Level

gentle

Exercises

21

Category

Pilates

Target Areas

lower backcorespinepelvic floorgluteshamstringsouter thighshipscalvesquadship flexorsshouldersinner thighs

What's Inside

1
Warm-up: Hip Tilts1m 3s
2
Wall Glute Bridges1m 16s
3
Wide V-Stance Wall Glute Bridges & Pulses1m 52s
4
Wide V-Stance Wall Glute Bridges with Heel Raises2m 6s
5
Rest: Knees to Chest13s

21 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Warm-up: Hip Tilts
    2 minlow
    lower backcore
  2. 2
    Wall Glute Bridges
    2 minmedium
    gluteshamstrings
  3. 3
    Wide V-Stance Wall Glute Bridges & Pulses
    2 minmedium
    gluteshamstrings
  4. 4
    Wide V-Stance Wall Glute Bridges with Heel Raises
    3 minhigh
    gluteshamstrings
  5. 5
    Rest: Knees to Chest
    13slow
    lower backhips
  6. 6
    Single Leg Wall Bridge with Leg Extension (Right Leg)
    2 minhigh
    gluteshamstrings
  7. 7
    Figure Four Stretch (Left Leg)
    11slow
    gluteships
  8. 8
    Single Leg Wall Bridge with Leg Extension (Left Leg)
    2 minhigh
    gluteshamstrings
  9. 9
    Figure Four Stretch (Right Leg)
    12slow
    gluteships
  10. 10
    Wall Toe Taps / Scissors (Right Leg)
    2 minmedium
    corehip flexors
  11. 11
    Wall Toe Taps / Scissors (Left Leg)
    33smedium
    corehip flexors
  12. 12
    Reverse Crunches / Hip Lifts (Right Ankle over Left)
    2 minhigh
    corelower back
  13. 13
    Rest: Knees to Chest
    11slow
    lower back
  14. 14
    Reverse Crunches / Hip Lifts (Left Ankle over Right)
    2 minhigh
    corelower back
  15. 15
    Rest: Knees to Chest
    13slow
    lower back
  16. 16
    Side Plank Hip Lifts (Left Side)
    2 minhigh
    coreshoulders
  17. 17
    Side Plank Hip Lifts (Right Side)
    2 minhigh
    coreshoulders
  18. 18
    Legs Up the Wall Stretch
    28slow
    hamstringslower back
  19. 19
    Wall Straddle Stretch
    44slow
    inner thighships
  20. 20
    Wall Butterfly Stretch
    29slow
    inner thighships
  21. 21
    Final Hug & Seated Posture
    34slow
    lower backspine

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 3?

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

What body parts does this workout target?

This workout targets lower back, core, spine, pelvic floor, glutes, hamstrings.

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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