http://www.aspiringpilates.com/

Aspiring Pilates Physio Fitness, Wanaka (2025)

03/11/2025

How much do you hate side planks?!
Do you know why we love to program them into classes and exercise programs?

One exercise. Zero gear. Full-body payoff.

- Core and obliques: sculpted, strong, and stable
- Shoulders: holding you up and building endurance
- Glutes and hips: firing to keep you aligned
- Legs: working to hold everything steady

Side planks hit everything — strength, balance, stability — without a single weight.

Perfect for travel, home workouts, or quick core finishers.

Just your body, gravity, and some grit.

03/11/2025

Final block of Pilates before Christmas 🎄
Starts 10th November at Riverside Community Facility.
There are a few spots available in the final block before Christmas, get in touch now to secure your spot.
Perfect time to try it out!

24/10/2025

4-Week Challenge – Week 4 | Day 6

Almost at the finish line! Today’s session targets single-leg strength, functional movement, and core stability. Each exercise challenges your balance and body awareness — key for lasting strength.

Today’s Focus: Single-Leg Stability + Core Strength + Functional Movement

Complete 2–3 rounds, 10 reps each (or per side where noted). Control every movement and keep your breath steady.

1. Single-Leg Romanian Deadlift (SL RDL) – 10 reps per leg

Balance on one leg, hinge forward at the hips while extending the opposite leg straight back. Keep your back flat and core tight as you lower.

Tip: Move slowly to maintain balance. Keep a slight bend in the standing knee and avoid rounding your back.

2. Curtsey Lunge – 10 reps per side

Step one leg diagonally behind the other, lowering into a curtsy. Return to standing and alternate sides.

Tip: Keep your chest lifted and knees tracking over toes. Engage your glutes to power the movement.

3. Push-Ups – 10 reps

Start in a high plank. Lower your chest toward the floor, keeping a straight line from head to heels. Press back up.

Tip: Keep your core engaged and elbows at about a 45-degree angle. Drop to your knees if needed.

4. Plank Arm Lifts – 10 reps per side

In a high plank, lift one arm straight out in front of you. Hold briefly, then switch sides.

Tip: Keep your hips steady and avoid rocking side to side. Brace your core and glutes for stability.

5. Side Plank Rotation & Leg Lift – 10 reps per side

From a side plank on your forearm, rotate your torso under and then lift your top leg up toward the ceiling.

Tip: Move slow and controlled. Keep hips lifted and core engaged throughout.

You’re stronger and more stable with every rep. One last push for Week 4 — you’ve got this!

Tag a workout buddy who’s crushing it or drop a 🔥 if you’re feeling the burn.

23/10/2025

4-Week Challenge – Week 4 | Day 5

Day 5 is here and it’s all about unilateral strength, posterior chain activation, and core control. Every rep challenges your coordination, balance, and total-body stability.

Today’s Focus: Single-Side Strength + Glutes + Core Control

Complete 2–3 rounds, 10 reps each (or per side where noted). Move with intention — control matters more than speed.

1. Reverse Lunge with Bicep Curl – 10 reps per side

Step one foot back into a lunge. While holding the lunge at the bottom, perform a bicep curl. Return to standing and switch legs.

Tip: Keep your chest up, core engaged, and elbows tucked in during the curl. Stability first, then strength.

2. Single-Arm Standing Press (Alternating) – 10 reps per side

Hold a dumbbell in one hand and press it overhead. Alternate arms each rep while keeping your body centered and strong.

Tip: Brace your core and avoid leaning to the side. Think tall spine and active glutes.

3. Heel-Elevated Hamstring Bridge – 10 reps

Lie on your back with heels up on a chair or bench. Press through your heels to lift your hips, activating glutes and hamstrings.

Tip: Keep knees bent and hips square. Pause at the top to feel the contraction — avoid rushing the movement.

4. Crunch with Leg Extension (Roll Down) – 10 reps

Start in a crunch position. As you roll down slowly, extend your legs straight out. Reset and repeat with control.

Tip: Keep your core tight and lower back connected to the floor. Only lower as far as you can without losing form.

5. Side Plank with Hip Abductions – 10 reps per side

Set up in a full side plank on your forearm and feet. Lift your top leg and lower it with control.
Knees-down is an easier option.

Tip: Keep your hips high, core braced, and body in one straight line. Don’t rush the lift — feel the glutes fire.

You're training with intention and finishing Week 4 with strength and precision. Every rep is progress. Just two more days to go!

Tag a friend to try this session or drop a 💪 if you felt those glutes light up!

23/10/2025

4-Week Challenge – Week 4 | Day 4

You’re officially past the halfway point of the final week. Today’s session is a full-body strength and stability burner, combining power, posture, and deep core control — with a big focus on maintaining tension in the bear crawl position.

Today’s Focus: Full-Body Power + Postural Strength + Core Stability

Complete 2–3 rounds, 10 reps each (or per side where noted). Focus on form, breath, and smooth transitions between movements.

1. Squat and Press – 10 reps

Hold weights at your shoulders. Lower into a squat. As you stand up, press the weights overhead in one motion.

Tip: Drive through your heels and use your legs to power the press. Control the weight on the way back down.

2. Back Fly – 10 reps

Hinge at the hips with a flat back and arms hanging down holding light weights. Raise arms out to the sides like wings, squeezing your shoulder blades together at the top.

Tip: Keep a soft bend in the elbows and avoid shrugging your shoulders. Focus on the muscles between your shoulder blades.

3. Chest Pullover – 10 reps

Lie on your back with knees bent or legs in tabletop. Hold one weight with both hands over your chest. Lower it overhead toward the floor, then pull it back up using your chest and lats.

Tip: Keep your arms straight but not locked. Engage your core to avoid arching your lower back.

4. Bear Crawl Leg Extensions – 10 reps per leg

From a bear crawl position (knees hovering just off the floor), slowly extend one leg straight back without letting your hips shift. Return and switch sides.

Tip: Move slow and keep your hips level. Press through your hands and engage your core throughout.

5. Bear Crawl Shoulder Taps – 10 reps per side

Stay in bear crawl. Tap one shoulder with the opposite hand, alternating sides.

Tip: Minimize hip movement. Keep your knees low and core braced to resist rotation.

You’re in the zone now — each day is building strength, awareness, and resilience. Stay focused and finish with intention.

Tag a teammate and let them know you’re still going strong 💪

20/10/2025

4-Week Challenge – Week 4 | Day 2

Let’s keep the momentum going. Today’s session focuses on lower-body power, shoulder strength, and core endurance. It’s a full-body burn with an emphasis on control and balance.

Today’s Focus: Lower Body + Shoulder Strength + Core Endurance

Complete 2–3 rounds, 10 reps each (or per side where noted). Focus on smooth movement, strong form, and staying steady through each rep.

1. Bulgarian Split Squats – 10 reps per leg

Stand facing away from a bench or chair. Place your back foot on the surface and lower into a lunge on your front leg. Keep your chest tall and knee in line with your ankle.

Tip: Drive through your front heel. Keep movements controlled to improve balance and build single-leg strength.

2. Lateral / Front Raise (Alternating) – 10 reps total

Hold light weights or water bottles. Alternate between lifting your arms out to the sides (lateral raise) and to the front (front raise), keeping arms straight but soft at the elbows.

Tip: Keep your shoulders relaxed and avoid swinging. Raise to shoulder height with control.

3. Slow Mountain Climbers – 10 reps per leg

Start in a high plank position. Slowly draw one knee toward your chest, then return to plank and switch sides.

Tip: Move with control. Keep your back flat and hips level to engage your core deeply.

4. Crunch with Leg Extensions – 10 reps

Lie on your back with knees bent, feet lifted. Crunch up while extending your legs out straight, then return to starting position.

Tip: Keep your lower back pressed into the floor. Move slowly to maintain core engagement.

5. Single-Leg Calf Raise on Step – 10 reps per leg

Stand on a step with one foot, heel hanging off. Slowly lift up onto the ball of your foot, then lower below the step.

Tip: Use a wall or chair for balance. Pause at the top for a stronger contraction.

You’re showing up. You’re building strength. You’re almost there.
One focused session at a time.

Tag someone to join you and drop a ✅ in the comments when you’re done!

18/10/2025

4-Week Challenge – Week 3 | Day 7

You’ve made it to the end of Week 3. Today’s workout targets full-body strength, lower-body control, and deep core connection. Finish strong with mindful movement and clean form.

Today’s Focus: Strength + Control + Full-Body Integration

Complete 2–3 rounds, 10 reps each (or per side where noted). Focus on breath, control, and total-body engagement.

1. Curl and Press – 10 reps
Use dumbbells, water bottles, or household items. Start with arms at your sides, curl the weights to your shoulders, then press overhead. Lower with control.
Tip: Keep elbows close to your ribs during the curl. Engage your core to stay stable during the press.

2. Split Squat – 10 reps per side
Step one foot back into a split stance. Lower straight down into a lunge, keeping the front heel grounded. Rise back up and repeat.
Tip: Keep your torso upright and front knee aligned over your ankle. Push through the front heel.

3. Plank Heel Lifts – 10 reps alternating sides
Hold a forearm or high plank. Lift one heel a few inches off the floor, squeezing the glute, then lower and switch sides.
Tip: Keep hips level and avoid shifting. Focus on glute activation and controlled movement.

4. Full Roll Downs – 10 reps
Lie on your back with legs extended straight on the floor and arms reaching overhead. Slowly sweep your arms through and roll up one vertebra at a time to seated, keeping legs grounded. Pause, inhale stacking your spine tall before curving through your lower back and rolling back down with control.
Tip: Use your core to lift, not momentum. If needed, bend your knees slightly or use a towel behind the legs for support.

5. Side Plank Hip Dips – 10 reps per side
Hold a side plank on your forearm. Lower your hips toward the mat, then lift back up with control.
Tip: Keep your body in one long line and drive the movement from your obliques.

That’s Week 3 complete. You've strengthened your core, refined your form, and stayed consistent. Just one more week to go — you're almost there.

Share your favorite move or tag someone to join for Week 4.

16/10/2025

4-Week Challenge – Week 3 | Day 5

You’ve been showing up all week and today keeps the momentum going with full-body strength, core control, and dynamic coordination. This session challenges balance and stability — move with focus and intention.

Today’s Focus: Strength + Balance + Core Integration

Complete 2–3 rounds, 10 reps each (or per side where noted). Keep breathing steady and form clean.

1. Step Ups – 10 reps per side
Use a sturdy step, low bench, or stairs. Step up with one foot, press through the heel to stand tall, then step back down with control. Alternate sides or complete all reps on one leg before switching.
Tip: Drive through the standing leg and avoid pushing off the back foot. Use your glutes and quads to lift.

2. Shoulder Press – 10 reps
Stand or sit tall with dumbbells, water bottles, or household items. Start with elbows bent at shoulder height, press arms overhead, then return to start.
Tip: Keep core engaged and wrists neutral. Avoid arching through the lower back.

3. Hover to Plank Step Outs – 10 reps alternating sides
Start in a hover (knees under hips, hovering off the ground). Step one foot back into a plank, then return to hover and switch sides.
Tip: Move with control and keep your core braced. Hips should stay level throughout.

4. Crunch with Elbow to Knee – 10 reps per side
Lie on your back, hands behind your head, legs in tabletop. Crunch up and rotate to bring one elbow toward the opposite knee. Return to center and switch sides.
Tip: Exhale as you twist. Avoid pulling on your neck and keep elbows wide.

5. Side Plank with Rotation – 10 reps per side
Hold a side plank on your forearm or hand. Reach the top arm under your body, rotating through the torso, then return to start.
Tip: Keep your hips lifted and body long. Use your obliques to guide the rotation.

You’re closing out Week 3 with strength, stability, and precision. One week to go — stay consistent and trust the process.

Let us know how today’s moves felt or tag a workout partner to finish strong with you.

11/10/2025

4-Week Challenge - Week 2 | Day 7
You’ve made it to the end of Week 2. Today’s session brings together strength, rotation, glute control, and mobility - a strong finish to a week of integrated movement.

Today’s Focus: Strength + Rotation + Control
Complete 2-3 rounds, focusing on precision and full-body awareness.

1. World’s Greatest Stretch (from Plank) - 10 reps per side
Start in a high plank position. Step one foot outside your hand, then rotate the same arm up toward the ceiling, opening through the chest. Return the hand to the ground and step the foot back to plank. Repeat on the other side.
Tip: Keep your core engaged and hips low. Move slowly through the rotation.

2. Fire Hydrants (4-Point Kneel, on Right Elbow) - 10 reps per side
From 4-point kneel, drop down to support your weight on your right elbow while keeping the left hand on the ground. Lift your left knee out to the side, keeping it bent. Lower with control.
Tip: Keep hips level and avoid twisting. Focus on engaging the side glutes.

3. Single Leg Glute Bridge - Lift & Tap - 10 reps per side
Lift into a single leg bridge. Tap the lifted leg down toward the mat, then return to tabletop.
Tip: Keep the pelvis stable and move slowly. Glutes do the work — not momentum.

4. Tabletop Crunch with Rotation - 10 reps alternating sides
Lie on your back, legs in tabletop, fingertips behind your head. Crunch up and rotate toward one knee. Return to center and alternate.
Tip: Exhale as you rotate. Keep elbows wide and avoid pulling on the neck.

5. Side Knee Plank with Hip Abduction - 10 reps per side
From a side plank on knees, lift and lower the top leg with control.
Tip: Keep hips high and body long. This targets side glutes and obliques.

You’ve built a solid foundation of control, strength, and mobility this week. Great work completing Week 2!

Tag a friend to join you for Week 3 or share how this week felt for you.

Aspiring Pilates Physio Fitness

03/11/2025

03/11/2025

24/10/2025

23/10/2025

23/10/2025

20/10/2025

18/10/2025

16/10/2025

11/10/2025

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