Heartland Natives

 

​​​The Ten Times Power Workout

Three sets of:

• Squats (10 reps)

• Lunges (5 on each leg)

• Push ups (10 reps)

• Crunches (10 reps)

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Pilates

Everyone from dancers to footballers use it so it's good enough for you and benefits not only the body but also the mind. The exercises were created by Joseph Pilates in 1914 to rehabilitate First World War Soldiers and were later modified for injured dancers. The idea is to train muscles to improve posture and alignment (core strength) and by strengthening little muscles they will be better able to support larger tendons, ligaments and joints. Pilates improves overall agility, flexibility and strength to ensure body is working at peak performance all the time. 

 

Focus on pelvic floor muscles:

• For strength- Sit, stand tall or lie on you back with your knees bent and legs comfortably apart. Squeeze pelvic floor muscles for no more than 8 seconds, repeat 10 times or until you feel pelvic floor fatigue, rest a few secs between each squeeze. Try to do 3 sets per day in different positions.

• For power- squeeze and lift pelvic floor muscles as strongly and quickly as possible DO NOT HOLD! rest for a few secs in between each. Repeat 10-20 times or until you feel pelvic floor muscle fatigue.

 

Below are Joseph Pilates original 34 poses:

N.B. Side lying exercises should only be undertaken 1-2 times per week. Plenty more pilates moves to follow!

Pilates mat required for ultimate comfort otherwise towel can be used as substitute. Careful of hard or uneven surfaces.