As promised, here is the second installment of our ‘Winter Rev Up’ 5-Series, where each week we compile our 5 Power Elements! Step by step, learn 5 great moves specifically chosen by Eden Haugland of Eden Pilates to get your whole body warm and strong. Make sure you don’t miss Power Element 1: Roll Down with Arm Circle. Remember: Each Power Element is designed to be a little mini workout all on its own. We start with the exercise itself, then add resistance, and then add simple variations. Keep checking back every week so you don’t miss anything! By week 6 you’ll be ready to put your whole mini workout together.

Let’s get started!

What You’ll Need: a small clear space, a mat, small light hand weights or toning balls (1-3lbs)

Week 2

Power Element 2: Pilates Squat

Main Focus: Maintaining and challenging the alignment of the spine while building strength in the lower body. (Added bonus: tone for the back of the upper arm and shoulder… LOVE!!!)

The Movement

Stand tall at the base of your mat with your feet underneath your sit bones and your toes facing directly forward. (Step 1)

• Breathe in to prepare, standing tall
• Breathe out to bend your knees and flex at the hip, sending the hips back in space to find your squat position. Arms reach forward to counter balance your weight going backward. Hold your squat positon for 3-5 seconds (Step 2)
• Breathe in to return to your standing position
• Repeat 10 times

Add Resistance (small hand weights or toning balls) (step 3)

• Repeat the same squat series holding your hand weights or toning balls (Back to Step 2 position)
• Repeat 10 times

Add the Variation: Arm Press Backs

• Return to your squat position, weights still in your hands.
• Breathe out as you draw your arms back by your sides, keeping your arms straight
• Lower your arms down and raise again (Step 4 & 5)
• Repeat 10 times

Do’s and Don’ts:

• DO use your abs at all times to support your back!
• DO think of using your butt in your squat so you don’t over work your thighs
• DON’T round your back as your squat (fig 6)
• DON’T let your knees push forward past your toes as they bend (fig 7)

We want you to get fit and feeling great, so to learn more about Pilates and enjoy an experience at one of our favourite places in the city, sign up and take a group class! Your first class is free! Also, be sure to join us next week for Power Element 3 of your ‘Winter Rev Up’ 5- Series: All Fours!

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