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28-Day Wall Pilates Challenge - Day 7 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 34 exercises and lasts 21 minutes, targeting core, spine, hips, inner_thighs, outer_thighs, shoulders, arms, upper_back, neck, hip_flexors, quads, lower_back, glutes, hamstrings, obliques.

Part of: Wall Pilates 28-Day
21 minEnergy gentlecore

28-Day Wall Pilates Challenge - Day 7

gentlePilatesAmelia Jane34 exercises

Workout Details

Duration

20:29

Energy Level

gentle

Exercises

34

Category

Pilates

Target Areas

corespinehipsinner thighsouter thighsshouldersarmsupper backneckhip flexorsquadslower backgluteshamstringsobliques

What's Inside

1
Wall Legs Up Breathing1m 26s
2
Alternating Wall Leg Slides1m 51s
3
Arm Pullovers36s
4
Ab Curls45s
5
Ab Curl with Alternating Leg Lifts28s

34 exercises · 20 min

Amelia Jane

Amelia Jane

Form-Focused

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Exercises in This Workout

  1. 1
    Wall Legs Up Breathing
    2 minlow
    corespine
  2. 2
    Alternating Wall Leg Slides
    2 minlow
    corehips
  3. 3
    Arm Pullovers
    36slow
    coreshoulders
  4. 4
    Ab Curls
    45smedium
    coreupper back
  5. 5
    Ab Curl with Alternating Leg Lifts
    28smedium
    corehip flexors
  6. 6
    Double Leg Lifts
    38smedium
    corehip flexors
  7. 7
    Ab Curl Pulses
    13smedium
    core
  8. 8
    Knee Hug and Transition
    18slow
    lower backhips
  9. 9
    Articulating Wall Bridges
    2 minmedium
    gluteshamstrings
  10. 10
    Wall Hip Bridges
    49smedium
    gluteshamstrings
  11. 11
    Wall Bridge Hold with Leg Marches
    2 minhigh
    gluteshamstrings
  12. 12
    Wall Bridge Pulses
    17shigh
    gluteshamstrings
  13. 13
    Knee Hug Rest
    9slow
    lower backhips
  14. 14
    Single Leg Wall Bridge with Knee Taps (Right)
    39shigh
    gluteshamstrings
  15. 15
    Single Leg Wall Bridge with Leg Extensions (Right)
    16shigh
    gluteshamstrings
  16. 16
    Single Leg Wall Bridge with Leg Drops (Right)
    19shigh
    gluteshamstrings
  17. 17
    Single Leg Wall Bridge Pulses (Right)
    12shigh
    gluteshamstrings
  18. 18
    Figure 4 Oblique Crunches (Left to Right)
    42smedium
    coreobliques
  19. 19
    Figure 4 Leg Drops (Left Leg)
    43smedium
    corelower back
  20. 20
    Figure 4 Glute Stretch and Spinal Twist
    28slow
    gluteships
  21. 21
    Single Leg Wall Bridge with Knee Taps (Left)
    35shigh
    gluteshamstrings
  22. 22
    Single Leg Wall Bridge with Leg Extensions (Left)
    16shigh
    gluteshamstrings
  23. 23
    Single Leg Wall Bridge with Leg Drops (Left)
    19shigh
    gluteshamstrings
  24. 24
    Single Leg Wall Bridge Pulses (Left)
    21shigh
    gluteshamstrings
  25. 25
    Figure 4 Oblique Crunches (Right to Left)
    34smedium
    coreobliques
  26. 26
    Figure 4 Leg Drops (Right Leg)
    31smedium
    corelower back
  27. 27
    Spinal Twist
    21slow
    spinelower back
  28. 28
    Wide Leg Wall Crunches
    37smedium
    coreupper back
  29. 29
    Wide Leg Wall Crunch Hold
    12smedium
    core
  30. 30
    Windshield Wipers
    12slow
    hipslower back
  31. 31
    Double Leg Extensions in Crunch
    32shigh
    corequads
  32. 32
    Pilates Scissors
    40shigh
    corehamstrings
  33. 33
    The Hundred
    49shigh
    corearms
  34. 34
    Cool Down Twists and Knee Hug
    53slow
    spinelower back

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Frequently Asked Questions

How long is 28-Day Wall Pilates Challenge - Day 7?

This workout is 21 minutes long and includes 34 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.

What body parts does this workout target?

This workout targets core, spine, hips, inner thighs, outer thighs, shoulders.

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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