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The simple, achievable and repeatable Pilates strength program you need in your life

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I hope you’re enjoying the Move for 10 mini-workouts this winter!

Simple. Achievable. Repeatable.

We have four weeks left of the Move for 10 series, then we’re moving onto something a little bit more challenging in your lounge room. “Lounge room workouts” sure does sound dreamy on a frosty winter’s morning, doesn’t it?

You don’t need fancy equipment to be active. Using your body weight is a wonderful way to keep fit. A sneaky home Pilates session is the perfect movement recipe when you’re time-poor, financially budgeting, have family commitments, and dwindling motivation.

Movement is indeed an important and influential form of medicine, capable of managing various health conditions specific to women’s health. At HerCanberra, we are all about consistency. We have purposely only given you five exercises each program because it’s achievable, maintainable, time efficient and realistic.

Afterall, as the saying goes “something is better than nothing”.

Are you new to the Pilates concept? Pilates is a wonderful form of movement training, providing a combination of strength, stability, alignment, awareness, breath work and mobility.

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.

YOUR body, YOUR way girlfriend!

We understand that exercise isn’t easy for many people. What about if we did the Pilates strength program together in your warm, cosy lounge room? You can print this week’s “Move for 10” program here.

1) Pilates plank to squat—two sets, 10 reps.
2) Scapula protraction in plank position against table, shoulder taps—two sets, 10 reps.
3) Supermans—two set, 10 reps.
4) Reclined sit up twist feet down—two sets, 10 reps.
5) Split squat—two sets, 10 reps.

If you need a modified program, let me know—email Please note, 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 today?


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!

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