A quick 10 minute circuit that you can do in your cosy lounge room

Posted on 5 July, 2023

Struggling for time?

“No time” is a common reason why many women don’t exercise regularly. Can you create a 10-minute movement habit in your warm lounge room this winter?

It doesn’t matter when you exercise—the only thing that matters is that you do it. Remember, something is always better than nothing and consistency is important. So is creating healthy regular habits day in and day out (we call it “habit stacking”).

At HerCanberra we like to make it uncomplicated for you—we understand that exercise isn’t easy for many people. How about we do our pelvic floor (PF) exercises together in your warm, cosy lounge room? You can print this week’s PF “Move for 10” program here.

1) Pelvic floor with bilateral vertical arm lift in supine—two sets, 10 reps.

2) Core stability in crook with leg extension—two sets, 10 reps.

3) Pilates spine twist—two set, 10 reps.

4) Pelvic tilt into bridge—two sets, 10 reps.

5) Pilates clam—two sets, 10 reps.

If you need a modified program, let me know—email kirra@capitalhydrotherapy.com.au.

Please note this is generic exercise advice so for those who have specific pelvic pain, leaking (when you cough, sneeze or exercise) or a history of pelvic pain; please see your local Women’s Health Allied Health Professional if you are concerned.

Here’s some PF movement tips:

• Initially, while you PF improves, you will need to add extra recovery between sets (or reduce the number of reps that you do in a row). Or split the program up during the day (morning set, evening set maybe?).
• Notice how many reps you can do before your PF muscles tire. Keep track each week.
• Take note if you experience “a heavy pressure feeling”—lighten your resistance so that you don’t feel pressure down on your PF as you move.
• “Movement to breath”. Breath—avoid holding your breath (exhaling with effort).

Can you find 10 minutes today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.