Eden Haugland, owner and director of Eden Pilates has teamed up with the Girls of TO to bring you a new Pilates-based mini workout series ‘The 5 Series’. Here’s how we’re bringing it to you: Each 5 Series is composed of 5 “Power Elements” for 5 weeks in a row, a new Power Element will be posted on the Girls of TO site with details and pics on how to do it at home. Each week you need to check back for your new Power Element and on week 6, we put it all together, and you have a whole mini workout!

The first ‘5 Series’ is dubbed “Winter Rev Up”. Join Eden for the next 5 weeks, to collect 5 Power Elements specifically chosen to work your body as a whole and get your blood flowing in preparation for those cold winter days. Each Power Element is designed to be a little mini workout all on its own! It’s simple: we start with the exercise itself, then add resistance, then include simple variations to really get you moving and finally we put it all together.

We know you’ll love it! So, let’s get started!

What you will need: a small clear space, mat, small light hand weights or toning balls (1-3lbs)

WEEK 1

Power Element 1: Standing Roll Down with Arm Circle

Main Focus: stretching the spine to make space for breath in the back lower part of the ribcage. This will help effectively work the abdominals, keep tension out of the neck and shoulders and improve posture.

The Movement

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

• Breathe in to lift your head up high to the ceiling to get length in the spine before starting your roll down (step 1)
• Breathe out as your begin to roll vertebrae by vertebrae forward towards the mat in front of you (only as far as feels good to you)(step 2 & 3). Allow your knees to slightly bend and make sure you are feeling your stomach muscles pulling in tight to your spine to support your back

• Breathe in while you are forward in your roll down position (feel the lower back of the rib cage stretch out with each breath)
• Breathe out to gradually (and with your stomach still pulled in) roll back up vertebrae by vertebrae. By the time you get to the top you are standing as tall as possible. (back to step 1)
• Repeat 3-5 times (this is a great way to wake your body up for the day even if this is a far as your get!)

Add Resistance  – small hand weights or toning balls (step 5)

• Repeat the Roll Down with your light hand weights or toning balls in your hands! Be careful to use even more abdominal support with the additional weight (especially if you are doing this first thing in the morning)! (Step 6 & 7)

• Repeat 3-5 times

Add the Variation: The Arm Circle

• Stand in your starting position with your feet under your sit bones and your toes facing forward. Toning balls/hand weights now in the hands.
• Breathe in and out gently as you draw the arms forward (step 8) and over your head at shoulder width, (step 9) open them out to the sides (step 10) and then lower back down to the hips

• Repeat 3-5 times each direction

Put It All Together

• Now you’re ready to combine everything!
• With the weight in your hands (or not, up to you!) Combine one roll down and one arms circle in a series.
• Repeat 3-5 times

Do’s and Don’ts:

• DO use your abs at all times especially in the roll down!
• DO come to a fully standing position before adding the arm circle
• DON’T hike your shoulders up when you lift your arms in the arm circle
• DON’T pop your chest forward in the arm circle

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 2 of your ‘Winter Rev Up’ 5- Series: The Pilates Squat!

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