A Pocket-Pilates workout for your weekday
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Are you enjoying the weekly winter mini-workouts?
It’s like Pilates in your pocket—download the PDF program, and away you go!
Pocket-Pilates is for everyone. It will teach you proper alignment, stability, and strengthening of the body in different planes and directions while moving mindfully and methodically. Pocket-Pilates sounds dreamy on a frosty winter’s morning, doesn’t it?
A zesty home Pilates session is the perfect movement recipe when you’re time-poor, financially budgeting, have family commitments, dwindling motivation and little equipment.
The goal of Pilates is the “complete coordination of body, mind and spirit” according to Joseph Pilates (the founder of the Pilates movement concept). We have purposely only given you five exercises in each program—it’s achievable, maintainable, time efficient and realistic.
The attached Move for 10 program has all the descriptions of the specific exercises. You can choose your repetitions, you can pause if you need to and you can break it up into segments where you do some of the exercises spread throughout the day.
At HerCanberra we like to make it uncomplicated for you – we understand that exercise isn’t easy for many people. Let’s do the Pocket-Pilates strength program together, in your warm, cosy lounge room.
You can print this week’s “Move for 10” program here.
1) Postural Curtsy Lunge (you could also do this holding onto a chair)—two sets, 10 reps.
2) Mindful Tandem Walk (level one)—two sets, 10 reps.
3) Lateral Pilates slide with socks—two set, 10 reps.
4) Thread The Needle (full notation)—two sets, 10 reps.
5) Single Leg Bridge—two sets, 10 reps.
If you need a modified program, let me know—email kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice—for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.
Can you find 10 minutes for Pocket-Pilates 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.
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
