A quick 10 minute workout for your legs and hips
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We’ve made it through three months of weekly winter mini-workouts.
I hope you have enjoyed the Move for 10 series—our goal was to remove as many obstacles as possible for you and encourage you to implement small changes that can make staying active easier (especially during winter). A sneaky lifestyle change. You made it—spring is finally here!
The Move for 10 series was all about “showing up” consistently every week and “establishing” a regular rhythm and a plan. Everyone needs to start somewhere—the weekly mini-programs were designed for beginners in mind. During the next series, we’re stepping it up a little, with more exercises, and harder options….though still in your comfortable lounge room.
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. Your workout—your way.
The mini-workouts are based on six main Pilates principles: centering, concentration, control, precision, breath, and flow.
At HerCanberra we like to make it accessible for you—we understand that exercise isn’t easy for many people. Let’s do the strength program together, in your warm, welcoming living room. This week we have a legs and hips focus—however still maintaining the Pilates principles, and essential core activation.
You can print this week’s “Move for 10” program here.
1) Goblet Squat with weights—two sets, 10 reps.
2) Semi Squat & hip hinge—two sets, 10 reps.
3) Bird Dog—two set, 10 reps.
4) Bridge with ball squeeze—two sets, 10 reps.
5) Curl & press with water bottles in standing—two sets, 10 reps.
If you need a modified program, let me—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 to move 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!
