28-Day Wall Pilates Challenge - Day 9 is a gentle pilates workout led by Amelia Jane on StarFit. It contains 36 exercises and lasts 21 minutes, targeting lower_back, hips, hip_flexors, core, inner_thighs, glutes, hamstrings, outer_thighs, shoulders, arms, calves, chest, quads, triceps, wrists, spine.
28-Day Wall Pilates Challenge - Day 9
Workout Details
Duration
20:41
Energy Level
gentle
Exercises
36
Category
Pilates
Target Areas
What's Inside
36 exercises · 21 min
Amelia Jane
Form-Focused
Exercises in This Workout
- 1Wall Supine Windshield Wipers19slowlower backhips
- 2Wall Supine Oblique Twists2 minmediumcorehips
- 3Wall Glute Bridges2 minmediumgluteshamstrings
- 4Wall Glute Bridge Pulses25shighgluteshamstrings
- 5Straight Leg Wall Bridge Dips46shighhamstringsglutes
- 6Straight Leg Wall Bridge Hold20shighhamstringsglutes
- 7Rest and Sway15slowlower backhips
- 8Standing Wall Plank Knee to Chest (Left)53smediumcoreshoulders
- 9Standing Wall Plank Knee Pulses (Left)17shighcoreshoulders
- 10Standing Wall Plank Push-away to Knee Drive (Left)37shighcoreshoulders
- 11Standing Wall Hinge Glute Lifts (Left)49smediumgluteshamstrings
- 12Standing Wall Hinge Glute Circles (Left)32smediumgluteships
- 13Standing Wall Hinge Glute Pulses (Left)20shighgluteshamstrings
- 14Wall Supported Plie Squats40smediumquadsglutes
- 15Wall Supported Plie Squats with Heel Raises35shighquadsglutes
- 16Standing Wall Plank Knee to Chest (Right)31smediumcoreshoulders
- 17Standing Wall Plank Knee Pulses (Right)12shighcoreshoulders
- 18Standing Wall Plank Push-away to Knee Drive (Right)34shighcoreshoulders
- 19Standing Wall Hinge Glute Lifts (Right)34smediumgluteshamstrings
- 20Standing Wall Hinge Glute Circles (Right)25smediumgluteships
- 21Standing Wall Hinge Glute Pulses (Right)20shighgluteshamstrings
- 22Wall Supported Narrow Squats40smediumquadsglutes
- 23Wall Supported Narrow Squats with Heel Raises45shighquadsglutes
- 24Standing Forward Fold Rest16slowlower backhamstrings
- 25Tabletop Wall Touches with Leg Extension (Right Leg)41smediumcoreglutes
- 26Tabletop Wall Touches Arm Taps (Left Arm)26shighcoreshoulders
- 27Tabletop Leg Pulses (Right Leg)14shighglutescore
- 28Child's Pose16slowlower backshoulders
- 29Tabletop Wall Touches with Leg Extension (Left Leg)33smediumcoreglutes
- 30Tabletop Wall Touches Arm Taps (Right Arm)26shighcoreshoulders
- 31Tabletop Leg Pulses (Left Leg)9shighglutescore
- 32Child's Pose18slowlower backshoulders
- 33Wall Push-ups2 minhighchestshoulders
- 34Child's Pose and Wrist Rolls19slowlower backwrists
- 35Kneeling Wall Chest Openers56smediumchestshoulders
- 36Final Child's Pose24slowlower backshoulders
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Frequently Asked Questions
How long is 28-Day Wall Pilates Challenge - Day 9?
This workout is 21 minutes long and includes 36 exercises. It is a gentle intensity Pilates workout led by Amelia Jane.
What body parts does this workout target?
This workout targets lower back, hips, hip flexors, core, inner thighs, glutes.
Do I need equipment for this workout?
You will need: mat,wall, 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.