Standing Pilates for Balance, Strength and Coordination

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Standing Pilates for Balance, Strength and Coordination | 15 Minutes

Рет қаралды 662,543

4 жыл бұрын

A 15 Minute Standing pilates workout to exercise the whole body. Standing exercises are really good for joint strength and mobility, particularly leg, hip and back strength, not to mention core stability! I recommend everyone incorporate standing workouts into their fitness routines- they're simple and very effective. This routine starts with warm up movements, then progressively gets more challenging, so stick with it to the end! It'll raise the heart rate, challenge your balance and coordination and build real strength and muscle tone in the legs. It can work as a stand alone routine for anyone of any age, or as a prep for a big workout day such as a long run or cycle ride.
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Have a great day! Rachel x
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

Пікірлер: 446

@GreyhoundsHavingFun Жыл бұрын

Hello Rachel, I am recovering from a catastrophic car crash caused by a brain tumour. The tumour is now under control but I had several injuries and surgeries from the crash itself. I don't know why your 15 minute standing pilates appealed to me, but it did, and I thought I would give it a try. I found I was able to do most of them part way or all the way, and plan to do it again tomorrow. It was pleasant and easy enough, and I am so glad I found your KZfaq video.

@cutzymccall7675 3 жыл бұрын

I call this one "While the soup is simmering on the stove" workout. Perfect timing, lol. Thanks, Rachel!

@silviauriarte4418 3 жыл бұрын

Thanks, Rachel. I wish the system will allow us to click the like button every time I re-do your class.

@gracegrace1231 3 жыл бұрын

Really appreciate your warm and genuine demeanor. Thank you!

@paulinesmith8253 4 жыл бұрын

I love this workout. Have so much more energy during the day. So glad I’ve found your workouts. Thank you Rachel

@harlanorman615 4 жыл бұрын

I love this standing workout! I keep going back to it since it makes my body feel strong and much less back pain since starting back with pilates! Thank you

@2012jno 2 жыл бұрын

After your message about your old videos - I went back to this one! Still love it and brilliant for post injury and post Covid recovery. Thank you Rachel. x

@jeaninebeck2891 3 жыл бұрын

At 55 years old I don't consider myself a senior but, still, I sometimes feel a lot older. Your workouts are great and your friendly attitude really motivating. Thank you!

@luckygirl2u 2 жыл бұрын

I didn’t start until was 72. Am now 75 and so thankful for Rachel. Wish I had started at 55. Can’t imagine how much better my body would be today but 3 years has amazed me what I can do today. 💕

@jaquettabowden6960 3 жыл бұрын

Your sessions are always a great way to get me going and helping me feel so much better! So happy I discovered your links! Thank you for sharing your talents to help others stay mobile, flexible, and healthy! Blessings!

@clairealexmorley5317 4 жыл бұрын

Thank you Rachel, this is one of my favourite daily workouts. I used to dance (mainly ballet) and my core was really strong, but now not so much and I suffer with a stiff back. This combined with exercises from my physio is really helping, plus I like the particular exercises that remind me of ballet :-)

@buzzbrayable 3 жыл бұрын

Thank You Rachel. I have had pain in my hips for some time. These exercises you have posted have helped immensely. MY pain is virtually gone!

@viviangerlach9815 3 жыл бұрын

this one is my favorite routine. I do it almost every day. Thank you Rachel.

@susangough-cooper7526 4 жыл бұрын

These workouts are just what I need to improve my flexibility and core strength! Many thanks to the girl with the Pilates mat from Montreal, Canada.

@seniorlady39 3 жыл бұрын

First time I did this routine Rachel. I loved it as much as I love your Pilates for Seniors which I do at least 3 to 4 times a weak for stretching and balance. Thank you so much!

@fan2807 4 жыл бұрын

Thank you !15 min a day is very comfort and enjoyable after 2 months lockdown.

@rosarionicolaci3616 3 жыл бұрын

Excellent ! Thanks, Rachel for sharing your expertise, talent, energy with us ! It's a short and effective exercise and your ballet skills helps us bring out our femininity out and make it for a more glamorous workout ! Have a wonderful day !

@georginabrooks1474 3 жыл бұрын

Been doing this for over 12 months now and it's really improved my balance! Thank you Rachel!

@diannejeffrey9265 4 жыл бұрын

Mine too! Bravo Rachel!

@joandrearushin5293 4 жыл бұрын

Very, very, very happy. I enjoy morning workouts!

@elizabethtrout1391 Ай бұрын

15 minutes went by so quickly. Feeling ready for the day. Now for breakfast.

@LittleEvilSuzie Ай бұрын

Same here! 👋🏻

@mirandajokel6257 3 жыл бұрын

Love your classes and keep finding ones that suit my mood on different days. Wish I'd discovered you last year. Thank you for keeping me sane. x

@AppaloosaTheBand 2 жыл бұрын

Really enjoying your workouts here in Nova Scotia Canada ! I am 65 and these exercises keep me fit so I can do the things I love…skate,cycle,walk and ride my horse .Thank you !!!

@harlanorman615 3 жыл бұрын

Hello, I have been loving doing your pilates youtube classes! I particularly like doing the standing pilates for balance and strength and also your back pain relief one. Happy to have been pretty consistent with it and really feel the difference in my body. THank you!

@heathercowper2179 3 жыл бұрын

Thank you so much for this class. Having done a cardio class, I was looking for a sort of cool down class and this was perfect. I love your accent too (I'm also a Brit, but living in the US). I hope to do many more of your classes. This one will certainly be a regular on my schedule.

@christinegore9969 3 жыл бұрын

hi Rachel I have just found your live strenghtening balance live I was really challenged and would like to be able to touch the floor when I have my legs crossed😀Thank you for all your classes during lockdown, now addicted.

@sunnypetawriter9624 3 жыл бұрын

Fantastic, this has found a perfect slot in between my cardio workout of 30 mins and 50 mins of yoga. 15 mins is just perfect. Thank you

@languagelearningdabbler 2 жыл бұрын

I found this video when I was looking for a short standing workout. I wasn’t sure if I wanted to do it but I’m so glad I gave it a chance because I really enjoyed it! Thank you so much! 🥰

@louisesadler3751 3 жыл бұрын

I have been using your channel over lockdown - it is really great. I have now made a pledge to myself to do a 15/20 min session before work every day & these are prefect, thank you

@julia1998c 3 жыл бұрын

Thank you so much from Spain. So far and so close. You are a very good teacher and I am very pleased to have met you virtually. I do your exercises every day and I feel really well.

@annebatchelor3002 4 жыл бұрын

Rachel have set a June challenge to do the senior standing routine every day this month. I'm out of practice and thought this might be the perfect way back in. I'm hoping to practice in the garden as part of my morning routine. Thank you for your well made videos and instructions.

@DoroteaPersonal 2 жыл бұрын

Thank you so much for this video

@lisahanson5090 4 жыл бұрын

This has become my go to morning Pilates session now. I’ve been doing it for a few weeks now. Love that it’s something I can do without a mat in a small space. Now I need one for strengthening my lower back xxxx

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Lisa, great to hear! The one for the lower back is coming soon, I am just putting together an edit of last weeks live stream for the lower back so won't be long! xx

@annettedrost5573 3 жыл бұрын

Hi Rachel, thank you so much, I am 70 years, and have some issues with hypermobility. So working out never stops. And I find my way through your various workouts, thanks a million! Very grateful!

@marieoshaughnessy2320 4 жыл бұрын

So glad I found the girl with the mat !! Thanks

@bodymovements1012 4 жыл бұрын

Great stuff. It's nice to see Pilates that could actually be done while waiting for the bus. You're the only person I've seen that I believe couiild do a full 360° when turning out in the shoulders. It's also nice to see an exercise video where the presenter dosen't blab for 5 minutes before getting to the exercise. The right side? I too am so used to giving classes that I'm convinced my wedding ring is on the right hand. Keep up teh good work. I'll be watching.

@maryannsheppard6721 4 жыл бұрын

After six weeks in lock down, no more visits to my local Pilates studio where I do level 3 and 4, no more gym visits where I do some weights and x-trainer. I tried more advanced Pilates videos. I was shocked by how much ground I lost. The inactivity made me feel like I'd been in a cast for six weeks. Frustrated, I tried HIIT. On jumping jack number 16, my knee went out, probably with Baker's cyst. I stumbled upon your video, and though a senior, I thought it would be too wimpy for the likes of me. Wrong. Wrong. They are perfect. I still can't bend my knee so avoid that, but feel like I'm getting great physio. I feel confident that I will heal doing your twenty minute videos every day. Thank you from Canada. What a great service you are giving us all in lock down.

@annmyers5929 4 жыл бұрын

As you advised on your vlog Rachel I’m doing one of your standing videos each day. I’ve seen such an improvement in my balance, its amazing . Thank you, thank you, thank you. X

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Ann, That is great news, keep up the good work! Rachel

@fernmiller537 4 жыл бұрын

In the 2 months I have been working out with Rachel, I have improved my balance, core strength, and flexibility. My sciatic pain has somewhat decreased as well. Fern

@MBEspinosa 3 жыл бұрын

I am starting now (May 4-21). I think the type of exercises she shows here is very appropriate. We will see the results!

@tuledofranks8497 4 жыл бұрын

I truly love your videos. You have such a variety for various age groups and various stages, from beginners to advanced, that we can all benefit from. Thank you for doing this.

@jacquelineray9390 3 жыл бұрын

Rachel you're brilliant - you have really kept me motivated for the last 10 months!!

@janettealexander9539 3 жыл бұрын

I’ve been choosing a variety of your classes over the last few months some more challenging then others. You are a wonderful teacher the way you prepare & explain the movements & breathing which is very important. Even now @ 74 I do a class every day. So much good has come out of these strange times. Thank you Rachel x

@Wob-rt1sc 4 жыл бұрын

I haven't attended Pilates for about 3 years, but these short simple basic classes have got me back into it again. Nice to hear a UK accent too! Thank you Rachel. It is such a lovely feeling to just 'unlock' your stiff muscles. Fantastic!

@TheGirlWithThePilatesMat 4 жыл бұрын

Glad you have got back into Pilates and started to "unlock" your muscles! Do subscribe and try out my other workouts, all different levels and lengths so you can chose what works for you. Rachel

@evelynwhyte3164 3 жыл бұрын

So thankful for your workouts three of us have been doing one of your workouts every morning since April.

@juliakeddle6916 3 жыл бұрын

Lovely to do this class again after a bout of lower back pain. Thanks!

@colincroxford4377 3 жыл бұрын

Am 2 months off 84 and have so far been doing this 15 min standing workout for a week and enjoying it, a little bit of a wobble at times with the balance exercises. Thanks Rachel

@rosburnip5675 3 жыл бұрын

This is just what I was looking for. I am 74 and fit but wanted to stay supple in a gentle but good way. It is great. Thankyou. Ros burnip

@AlphabioNet-dentalimplants 3 жыл бұрын

I haven't done much exercise in the past 6 months, except for fastwalking nearby, because of the lockdown in my country and all the restrictions. I felt quite stiff yet I am working from home and have limited time. Your videos are great since there are different levels and lengths for the workouts. Thank you

@viviangerlach7000 3 жыл бұрын

This is by far my favorite routine. I do this one almost every day and often combine with other standing classes.

@LifeChangeAdvicewithTiffany 3 жыл бұрын

Loved this! The pacing, range of exercises, amount of time and fully standing components were a perfect and gentle combination of strengthening and stretching. Thank you!

@kayadye3477 3 жыл бұрын

So happy to have found these workouts, really enjoying them. Thank you Rachel 😊

@carolynlott8959 2 жыл бұрын

I am 60 this year and have been very inactive for years, though I have done Pilates in the past.I am so pleased to have found your workouts as I am too self conscious to go to a class. You have so many workouts that even I can do and you are always positive and never patronising! Keep up the great work you are doing to help us stay fit and healthy into our later years, (though I've introduced my 23 year old daughter who also loves them). Thank you 😊

@carolcollins6739 3 жыл бұрын

Thank you and I got your messages really appreciate them and shared with my husband. He likes the standing pilates as mat work is not his ball of wax LOL....having said that once again we very much appreciate your positive talks and your support all through your pilates videos super amazzing and if my husband follows I am forever grateful. We are in lockdown in Canada Toronto and truly love you very very much.

@suehowie5355 3 жыл бұрын

Rachel you have really helped me get fitter... I always feel refreshed and happy after your sessions. Thank you.

@annlogan8560 3 жыл бұрын

What a perfect video to start the day! Top to bottom and balance too, Thanks Rachel.

@silviabors 4 жыл бұрын

Dear Rachel, tanks God that I found you. I am 58, ok played professional volleyball in the A and B league in my country, but long, long very long time ago. Ten years ago I came in London, working 12 hour shift so I never had a chance to do any exercise. Till now when I started with your 10 min standing exercises, love them a lot. Couple of weeks ago when I started I couldn’t rich the floor while I was bending, just a bit lower than my knee, now I have 1 inch and I am there. I couldn’t keep my balance on one foot, falling over all the time, now I am able to do a 10 min routine keeping a good balance. It is amazing. I never considered to do Pilates in my life, here I am and I will reach the 30 min workout, I promise. Love you and love what you are doing for all of us at home.

@melaniesorrenti5855 4 жыл бұрын

Pilates is new to me. I tried it here 4 weeks ago and am really pleased with all the routines I’ve tried since. I do the 15 minute routines 5 times a week which I find manageable and satisfying, The Girl With The Pilates Mat has a gentle voice and pleasant to listen to and watch. I hope this is an exercise I can continue doing into my old age: Thankyou.

@courtneyfromcalifornia 3 жыл бұрын

That was my first time working out with you and wow, thank you! What a lovely way to end the day! Was in a terrible headspace and this helped tremendously. Burned 70 calories and feel so, so much better. Can’t wait to try your other videos!

@roseannebantick909 3 жыл бұрын

My husband and I are in our late 60’s with aches and pains and back pains . During this latest lockdown we have been doing your senior workouts and seen great improvement in our flexibility , which helps us now we can play golf again . Thank you Rachel . Would love some new senior workouts to mix things up a bit . Keep posting new videos .

@sg3112 3 жыл бұрын

Thanks Rachel- needed to do something short and sweet so I could say I’ve done something today after work and it was lovely ! Thank you!

@harmonyclara 3 жыл бұрын

I'm 71 with chronic fatigue so don't get enough exercise but this suited me! I need better balance and co1ordiation and strength!! Thank you Rachel!

@lindaderector3567 3 жыл бұрын

I'm feeling out of shape and have started doing this video. Its one of the best for starting over. Easy to follow and very good explanation and pace,, thank you

@cyncha6486 3 жыл бұрын

Today is my second class with Rachel, I like the way she leads the class, in a very soft and easy way, and because of my condition that's just the way I was looking for, so let's see how it'll work for me. Thanks a lot, Rachel.

@carensnell392 4 жыл бұрын

Your standing workouts are amazing...I'm remote working and your exercises have helped me with some back/shoulder issues I was having. I don't have to consider P/T at this point. Thanks so much!

@drumbowieathome9695 4 жыл бұрын

Rachel, We did this class as our second workout this morning. For a 15 minute class it is great as it works the whole body and gets the heart rate up too. Thank you. Stephen & Louise

@sarahblack1247 4 жыл бұрын

Thank practicing will let you knowin a few weeks

@elissamaclachlan9522 4 жыл бұрын

Love this workout, it is a wonderful start to the day. I am trying to get back into Pilates and recover my balance, this is just enough to begin a new foundation.

@TheGirlWithThePilatesMat 4 жыл бұрын

Wonderful! You got this Elissa. This is the best one for balance so keep going! Best wishes, Rachel

@lindafogarty3924 4 жыл бұрын

Love love love! Thank-you!

@SuperJosyan 7 ай бұрын

Thank you again!!! Best wishes for the coming year!

@carolcox8980 3 жыл бұрын

Broken my wrist and elbow so this workout and some of your other standing workouts are spot on for me. Thank you so much 👍🏻😀

@YJBlackborough1 4 жыл бұрын

I love this video - even as a beginner I can manage it and it really helps my tight weak arms and shoulders - thank you!

@annhillier9640 4 жыл бұрын

Just love these workouts Rachel.I am doing one or maybe 2 every day. Great exercise during lockdown. Also great to join the live class on Friday morning sometimes a bit challenging but excellent. Thank you Rachel.

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Ann, that's wonderful. I think veryone is getting a lot fitter during this lockdown. It is something very positive that has come out of a difficult time. Keep up the great work!

@maggieardley2944 4 жыл бұрын

Have never exercised. Started following Rachel yesterday. Will post again after I have completed a month of exercise

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Maggie, Do let us know how you get on, there are plenty of workouts to try on the channel and you will notice the difference after a month! Rachel

@marieballion8142 4 жыл бұрын

🐦 Hello Rachael. I'm so grateful to have met you on my Smart. So pilâtes senior in blue at the moment + balance + for painful knees (of course not on the same day..) And later on within a few weeks pilates senior in pink. (always keeping in mind your sweet music : keep going and well done) God Bless You and all your followers (and at home I do not need a mask as starting from today it's compulsory in France) 🌻🌞

@christinemorrison2656 4 жыл бұрын

I have been following your classes now since the beginning of my lockdown 16/03/20, I did pilates classes once a week, now with your videos, I love to start the morning with the standing pilates for Balance, Strength and Coordination and end the day with the 30 minute classes. Thanks Rachael you work wonders

@carollynn9871 3 жыл бұрын

I found this just the thing to make me feel as if I was actually doing something!! Love it

@mrb257 3 жыл бұрын

Thank you for these classes.I am getting back into shape.

@AysenurDogan94 4 жыл бұрын

thank you, these standing pilates workouts are amazing 💓

@cherylmohan4580 3 жыл бұрын

Thanks Rachel! 😊

@alikie3111 4 жыл бұрын

Great routine! I just love your channel, Rachel! Thank you for all the hard work.

@maureenmcculloch9808 4 жыл бұрын

Really straightforward and just the right level of challenging for me - thank you very much.

@kipwonder2233 Жыл бұрын

This woman is one of my guilty pleasures👏👏👏

@TheGirlWithThePilatesMat Жыл бұрын

Thank you! 😊

@gmglobal 10 ай бұрын

Thanks Rachel!

@carensnell392 4 жыл бұрын

I would love a sitting/standing segment just for people who do a lot of sitting i.e. computer work/remote learning. Something I could squeeze in between classes to loosen up a bit. I use your standing segments 3-4 times per week right now. And it helps tremendously.

@gilliekilner2771 3 жыл бұрын

Thank you so much! My husband and I are using your videos every morning, only a week in, but it’s a start! Lovely to hear your voice in this remote corner of Oregon! Makes me homesick! Only ten minutes but we are feeling it! I’m going to share in the Country Walking FB to which I belong.

@TheGirlWithThePilatesMat 3 жыл бұрын

Wow, thank you Gillie. Wishing you and your husband a very Merry Christmas from your homeland. Thanks for sharing to your FB group too, I really appreciate that. Take care and see you in 2021!

@annabourke9369 4 жыл бұрын

I have tried a few of the classes and really enjoy them. I like your instructions, guidance on breathing and the pace of the exercises. My sisters recommended your sessions. We are in our late sixties early seventies. Thank you.

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Anna, Thank you, I am glad you are enjoying the classes and do thank your sisters for me! Rachel

@dianneholden8489 4 жыл бұрын

Have just started at my 80th. and feeling benefits already. thank you.

@debbiecordero5052 3 жыл бұрын

Thank you!! You are a great teacher 👏👏

@gaylecraig8644 4 жыл бұрын

Thank you!! I’ve just started out exercises again and your routines are perfect for beginners

@TheGirlWithThePilatesMat 3 жыл бұрын

Great to hear Gayle, keep up the great work 😊🌟

@martynhobbs1305 4 жыл бұрын

Thank you so much for these videos - I'm doing something most days - and this is one iof my favourites. I love the balancing routines. Your videos are so natural, they feel just like going to a class!

@TheGirlWithThePilatesMat 4 жыл бұрын

Wonderful! Thanks you so much Martyn, really appreciate the feedback. That's just how I wanted people to experience my workouts, hoping you're still going strong! Best wishes, Rachel

@philnasmith9755 2 ай бұрын

This is the second of your standing routines that I have participated in, and I loved both of them. I appreciate that your sessions are manageable for older people - Thank You! I am going to sign up for your 30 days sessions.

@TheGirlWithThePilatesMat 2 ай бұрын

Wonderful! Keep on going, you’re doing great 😊🤗

@tinastanton1973 4 жыл бұрын

I’m really enjoying your sessions whilst spending so much time at home, I like this one before going to bed as it is a good stretch for the body, rather than the mat work. Thank you

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Tina, that's great to hear, glad you're enjoying the sessions.Good to hear what you like about this one, I'll be sure to add some more soon. Take care, Rachel

@styliani-stellayeorgouli6410 3 жыл бұрын

Thanks. I like your instructions, clear and no background music

@annsharpe3931 4 жыл бұрын

Hi I love these standing core work outs I can take bits and work hips while i am waiting for something. I also do some of the other standing exercises. Love the varying times. Great Really enjoy. Keeps my old body moving. Ann

@carmenross1077 3 жыл бұрын

I love this one. My favorite. Thank you

@clairepark879 4 жыл бұрын

Just can't say how much I love your videos, every single one is amazing. Love this one, great for those mornings when I haven't much time, sets me up for the day.

@TheGirlWithThePilatesMat 4 жыл бұрын

Oh my gosh, thank you so much Claire for a wonderful message. I'm touched🙏 Thrilled to hear you're enjoying them and taking one every day, let's keep that going. I'm feeling motivated to by all the wonderful feedback on the channel to make some more too. Planning them as we speak! Have a wonderful day, Rachel 😊

@vivianstacey8016 4 жыл бұрын

Great start to the day. Thank you so much. I love all your videos - some more challenging than others!

@MHarenArt 4 жыл бұрын

Just found your channel. I have such a hard time sticking to an exercise program, even though I want to!! So I'm always looking for some good, short workouts to get myself to do something every day! Thanks for shring!

@lesleycorner7447 3 жыл бұрын

Thank you Rachel, I enjoy your standing Pilates.

@susanclingenpeel3338 3 жыл бұрын

Loving pilates ! You are a great instructor, giving small bites at a time, but helping at the same time ! Thank you !

@fran_jk 4 жыл бұрын

I love these exercises. They make me feel so much better. Thank you!

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Fran, I am so please you are enjoying them and noticing the difference! Rachel

@marthawoodworth6907 4 жыл бұрын

I was exhausted - or so I thought. Did this and feel fantastic again! Thank you so much for being here. It's a gift. Next day: Did this one again and find that the exercises are now much easier to do because my legs seem stronger. I like that you emphasize the core...I was told by my physical trainer that you can mitigate any injury from exercise by tightening the core as you do it. Feel great. Yippee. Did this at 11:14 AM. Plan to do another one mid-day. The relaxation PLUS energy boost is so encouraging. Makes me want to do the things I'm "supposed to be" doing, lol.

@TheGirlWithThePilatesMat 4 жыл бұрын

Hi Martha, Yes, it can be a real energiser to exercise and it llifts the spirits too in these difficult times. I am so pleased to be able to help out in my own way, so thank you for the very kind comments. Rachel