The five exercise Pilates program you need for your home workout
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Are you enjoying the weekly winter mini-workouts with a Pilates theme?
Pilates in your pocket—set up your lounge room, pop on some music, download the PDF program, and away you go!
It’s important to show consistency in your weekly movement plan, so there’s progressive overload and a weekly rhythm. The Move for 10 series is all about “establishing” a regular rhythm. Everyone needs to start somewhere and these weekly mini-programs are designed for beginners in mind.
The mini-workouts are based on six main Pilates principles: centering, concentration, control, precision, breath, and flow.
Pocket-Pilates is for everyone. Pilates is a mind–body workout exploring different planes and directions, while moving mindfully and methodically.
We have purposely only given you five exercises for 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 – 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. This week we have a legs focus, however still maintaining the Pilates principles, and essential core activation.
You can print this week’s “Move for 10” program here.
1) Cyclist Squat (narrow squat with heels elevated)—two sets, 10 reps.
2) Single Leg Arabesque—two sets, 10 reps.
3) Single Leg Squat on Step—two set, 10 reps.
4) Plank to Push-Up—two sets, 10 reps.
5) Prone Scapula Retraction (with “L” shape)—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!
