Standing Pilates for Seniors- 30 minutes of exercise to Increase Strength, Flexibility & Confidence
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- Опубликовано: 23 май 2020
- This is the follow up to my very popular Standing pilates for Seniors and is a progression of the exercises and the challenges. I've added stretches to help increase your flexibility and new and different balance work to increase your strength and confidence. If you haven't tried the previous Standing Pilates for Seniors I want to encourage you to do that first as this one will be more challenging for the body.
I have taught all these exercises twice weekly to my Senior pilates clients in London whose age range is from 60- 83. You can be younger or older and do this workout, there is something in it for everybody, in fact I have some regular clients in their 40's and 50's who really enjoy the style of these classes so the word 'Senior' is meant as a guide to the suitability of the exercises and the intensity of the movements. The exercises I have put together for this workout are to ease the general aches & pains in the joints and spine that come with age. I have also added stretches to increase flexibility and range of movement in the joints. There are exercises to help combat loss of strength, coordination and balance that also comes with age, but and this is important It doesn't have to be that way! Doing these exercises regularly will improve strength, flexibility , coordination and I recommend you build up to doing this workout at least two to three times a week. Take your time and do what you can, if anything is too challenging for you right now, don't worry, just rest and come back and try again when you're ready. Take care of yourselves.
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
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www.rachellawrencepilates.com
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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. 
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Please, Please!!!! More senior videos. I feel as though my entire body is awakening and becoming stronger. Love these videos!!!
Brilliant video. At last I’ve found a fitness lady who is appropriate for not only my age group but also for arthritis sufferers. Thank you x
So glad to read that, welocme to the channel! Lovely to have you hear. Do come and see me again soon xx
It was absolute pleasure to discover you. I am an Israeli tour guide grounded by all the virus induced lock downs and am desperate to get back in shape. At almost 70 my body has reminded me to do this carefully. For any of you out there contemplating Rachel's workouts you have found a pot of gold. She is clear in her instructions. She tells you how and why. she repeats her instructions with every move and for some of us that is important. She keeps reminding to pull the tummy in. Best of all after only two weeks of her beginning Seniors workout I feel major results.
Please keep these videos coming Rachel!
Batya Davis
Jerusalem Israel
Hi Rachel, I did my first class with you yesterday and loved it. I am very nearly 65, exercised my whole life, spinning, aerobics etc, but the past 16 years I didn’t do any after a back op. Then 16 months ago I fell and broke a perfect good hip. I realized that I have to start something again, as I can feel I am losing balance and stiffening up. This morning I did your follow up class and I am hooked. We live in a small town and there are no classes available, so your videos are perfect for me. Keep it up please. Thank you and bless you, from Freda in South Africa.
I have had lower back and upper back problems for years. After just one week of your exercises, I already feel better. Thank you
This series is "bringing me back from the brink"! Due to health issues I've been able to work out and feel like a limp dishrag. After only six sessions divided between the first and the second, I can alternate feet on stairs again. I can lift my leg into the car for the first time in over a year. Girl with The Pilates Mat is helping me restore my body to health.
I second that! With all the Covid sitting I did this is like being resurrected!
Enjoyed this session. 76yr old. South Africa
Hi Rachel, just completed for Thursday 12/21/2023, FANTASTIC!!! Thank you!!
Iv’e been following for several months now. I’m more flexible and my posture and balance have greatly improved. Her workouts are cheerful and explanatory. Best thing going for seniors!
I would love to have more 15 minute videos of standing work, maybe especially for seniors. We have used your videos regularly since the first lockdown and definitely benefitted in balance and flexibility. Love them!
wonderful teacher !! This is amazing for strength and mobility especially for people over 60 !!!! Thank YOU!!!
Hi Rachel. I just love your classes. I have become lazy in exercise and at 63 feeling stiff. After one session, I found a marked difference. Having completed three morning sessions, I am going to keep this up and recommend to others. Thank you for sharing your time and expertise with us. Love it!
Love the slower pace of these exercises and found them very helpful.
Rachel you are amazing. Have done standing pilates since first lockdown and it makes a difference to my whole life. Thank you so so much, Mary S
Enjoying your stand up Pilates Rachel, I am 72 suffer from Polymyalgia and giddiness so cannot do exercises lying down, This is ideal for me as I need to strengthen my core and back, hoping it works, fed up of having painful back & legs.
I was a great yoga and pilate lady and then I had rotator surgery on shoulder and then covid happened at the studio I attended. All in all things were beginning to fall apart and I got so lazy. So I am so happy to have found you! Just what I needed to start my journey back to former health and flexibility at the age of 76!!!!
Amazing and I am so glad my sessions are helping you 🤗❤️
Enjoyed your new lesson. Quite a stretch for an 80+
Glad you liked it! And by the way, you're amazing! Keep going!
Recovering from Cancer. Thank you so much for helping me regain my strength and mobility 🥰
Thank you for sharing your wonderful Pilates! In my 70’s and this really helps🙏🙏🙏🙏🙏
Thank you for this follow up sequence! I feel strong and flexible and ready for my day. You are an excellent teacher! God bless you 💖
Thank you very much for these senior Pilates. Have not been to the gym bec of the pandemic and these are really great to do them at home. Love you and blessed you.
Thank you so much for offering these pilates classes for seniors. I am already feeling more balanced and stronger after only two weeks. Your technique and directions are impeccable!
🐦 Hello Rachael.
I started with you one month ago blue and pink sessions. BUT I LISTENED TO YOUR Advice keeping only the blue session.
Today I've decided to go on with the Pink session for seniors and along with swimming and walking in the Mediterranean sea I feel stronger and more confident...
You're a MARVELLOUS TEACHER.
God Bless you 🌻🌞
I love your videos, and your accent. I am a senior of age 74. These are perfect for me. Thanks so much!
Thank you SO much for the stretches and how you integrate videos ! I need more abdominal stretches, and tricep muscle strength. I LOVE your workouts. When I want to return and click on the "thumbs up", it gives me a message that I will "unlike" if I click on it....which I do not want to do. Anyway, I am blown away by the number of people participating, but, also understand why you have the followings ! Much care. Stay safe !
I am 71 and find your sessions a great help for my aches and pains! I love all your classes, they set you up for the day. I have just done this standing Pilates for seniors even in this heat! Thank you Rachel for your inspiration - a Godsend in this Covid lockdown.
Thank you. I started many months ago with your chair pilates, moved to your standing pilates for Seniors and two months ago moved to this video. Wow you have helped my flexibility dramatically. My core is getting stronger, I noticed my issues with incontinence have almost disappeared and my balance is amazing. Probably TMI however I really encourage women over 65 to start following your pilates practice. It will really improve your quality of life.
I’m so happy I found you. Thank you so very much for these video’s, my road to recovery starts here!!!!
This is my two month update. My balance has improved HUGELY, I have lost weight and firmed up. I am stronger!!!!
30 mins every morning, your classes in rotation. Thank you so very much.
Good day to you! I am 75 years old and started with your 1st video. Just what I need because it was really challenging when the balancing started!
I do hope my balance will strengthen because I could not believe how unstable I was! I think the whole program is excellent and I hope to be able to do it every day. Thank you very much!! 🙏🌸🙏
I am so pleased to hear that. Daily practice will really help with improving your balance and posture ☺️ Keep up the great work 🤗
LOVE ITI
I discovered you and done the first one many times.
Now this follow up.
And some days I do both back to back!!!!!!
I am 79 years old!!!!!
Stay safe!
Excellent demonstration
your guidence Motivates me to continue with willingness.
I'm 60.very useful.
Stay blessed.
Hi Rachel, I have been doing your standing pilates expertises for a while now. Thanks for sharing on RUclips. You are a great teacher and so easy to follow. I didn't really like doing floor exercises anymore as I found that a little hard on my body but your standing pilates are perfect!
Love this - one of the first sessions I attempted with you during the pandemic, kept working at it, and now I can do intermediate sessions! I can’t believe how my balance deficits from brain surgeries have improved! I can never thank you enough for all you’ve done for me!❤😊
These are fantastic classes! Thank you so much for creating them online. I am a senior male (old ma) and your your RUclips channel is keeping me fit and improving my leg strength and balance.
Thanks Rachel, one of my favourites.
This routine is really great... thank you so much... from Chile, South America
Dear Rachel, Thank you so much for putting your knowledge on RUclips for us all to benefit. You are a great teacher. You have made me love Pilates.
Thankyou for your pilates 30mins. I am in George, South Africa.Pauline Elson age 74
Thank you for this exercise. Have not been doing this for awhile. Good to repeat every now and now.
Thank you so much Rachel for your great classes! You are the best Pilates teacher , I enjoy your classes every morning!
Hi Rachel, thank you very much for wonderful pilate work out. I do it twice a week, and I feel I have improved my balance to some extent. I have O-arthritis in nearly all the major joints and lower spine.
I feel good, emotionally elevated and feel satisfied for myself.
Happy, Healthy 2021 to you and family.
Thank you again.
Shahana (London).
Just done your follow up Standing Pilates for 60+. Well done
Ahh thanks Patricia! ❤️
we are new to these, and love them! Absolutely brilliant for our needs. Please can we have some more standing pilates vids for seniors ..... that would be wonderful!
I LOVE ALL YOUR PILATES CLASSES?AND I DO IT EVERYDAY INCLUDING SUNDAYS
THIS CLASS IN PARTICULAR IS FANTASTIC,YOU WORK FROM OUR TOES TO HEAD AND DO NOT SKIP ANY PART
YOU ARE A BLESSING!!
That's very kind of you Rita! ❤️
Thank you so much. I found your video this morning. I am 65 and recovering from a tibia plateau break. This was perfect. 🙏
Amazing class, as always. Thank you so much.
You mentioned a video for the shoulder. I would love do this class. Thanking you in anticipation. 🙏 😘
I also started with your first session and have now moved on to this one. Love them both and am doing both. Thank you for offering these classes.
First use of this pilates programme. I'm 71 with Parkinsons, with back and knee issues, but I had no issue with the exercises. Thank you.
Very nice for those of us over 50 great video
This Lady is great! I took pilates mat classes and Reformer classes from a Pilates studio (that uses the real Joseph Pilates method) in the City for a year I made it to intermediate & as the years passed I wasn't able to get back. During the Quarantine I have gained and gotten overweight so I am back at square one. Love this Lady she has great cues and gives great visualizations so you know how to hold your body right and I Love the way she explains the breath and holding the core. This has been a major blessing. As soon as I get through these and they are no longer a challenge will move on through her other videos. She's wonderful LOVE her!
S.P. I am English and have lived in Germany for 40 years - due to the Corona lockdown and not being able to work I have now found your classes - I really enjoy them and feel much better afterwards. Many thanks!
I am 72 and recently switched to your ‘Seniors Sessions’ by way of a change from my usual ones
on RUclips, and find it well worth the effort. The exercises are slow and exacting, minus all the jumping about
- which is preferable for your joints when you get older. The balance ones are excellent and particularly good for
our age group in helping to prevent falls. No irritating music either - just a nice clear voice and precise
instruction. Well done !
Rachel has helped my Trochanter pain syndrome in my left leg which started in lockdown. With help of a NHS physio by phone I am walking a lot better and not in constant pain. I am 75 and send you many thanks Rachel
Thank you mam we are following your exercise from the Philippines Senior Cavite City.
Thank you again.
Continue to enjoy your standing workouts and even a few of the others. Thank you again for making these available!
Thank you from the USA!
I'm 72 and loving what you're doing. I've persuaded my husband who has Parkinson's to have a go at the first one and he's managing. Thank you!
Love Rachel's first video for seniors. Been doing it daily for last 4 weeks and have definitely felt a difference. Balance and aches in back and shoulder much improved. Really liking this new workout. Intend to alternate the 2. Thankyou Rachel. By the way and am fairly fit and 66 years old.
Thank you Rachel These exercises really help me.❤️
Thanks, Rachel! Your workouts are definitely helping improve my stiffness and balance.
Hi, thank you. Well done. Very helpful formy low back, and multiple arthritis.
You’re welcome Shahana, glad it was helpful 😊
Thanks for posting these. I'm 83 and they are helping my mobility. Still need more work on balance.
Tried part one on Friday and loved it. This one just as good. ❤️❤️
My first time - my sister recommended. Definitely coming back.
I'm 47 years old and so grateful to have come across your channel. I've watched some of your videos and I think I'll be able to follow. Thank you for sharing...
Just loving your videos, I’m almost 69 and live in Tasmania Australia. It’s so important to be able to exercise and maintain my healthy mind and healthy body. Thank you
Just found your pilates online classes. LOVE IT!! I am 74 years old brazilian woman from Rio de Janeiro . Thank you so much!
Thank you Rachel. I'm so enjoying the standing Pilates classes. I look forward to doing these every day. It's really helping to improve my balance and posture. I love your calm, relaxed teaching method. Just what I need!
I love these Pilates workouts, thank you Rachel. I had a new aorta valve nearly two years ago, followed by breast cancer, followed by ERM and cataract surgery so they suit me very well.
Am so grateful for your classes keeping me sane and stopping me from seizing up completely!
Thank-you Rachel I do enjoy your classes.
thank you Rachel! you're videos are a health-saver!
What a lovely way to start my day....Thank you!!
This is just what I need. I walk a lot and need a class just like this. Perfect class
This pilates have helped to keep me sane during the lockdown. Very well taught and demonstrated. Freddie 84
Thank you Rachel!
Thank you so much for this lovely workout.vMy 75 year old body is energized.. I will repeat this again and again.
Rachel, your classes have done wonders for my lower back!! Thank you!!
Hi Roberta, that’s wonderful to hear! Hope you can join this Wednesday for my live Seniors session. Keep up the great work 😀
@@TheGirlWithThePilatesMat What time on Wednesday? Thank you!
Thank you. I’m stronger every day.
So glad to hear it! Keep on going 🤗
So pleased to have found you!
The Senior classes are perfect for my "older body" enough to make my abdominal muscles realise they've been stretched and flexed.
I agree with Freddie’s comment. You have kept me sane since March and i feel so much better in my body - and mind. I love the way you teach. Thank you so much.
Thank you Rachel, enjoyed this class again this morning, thank you too for guiding us through your classes x
I always enjoy doing pilates with Rachel thanks for your time Rachel
Thank you for this, I love your classes. I am 74, please do more for seniors🌺
Really enjoyed this workout. Did the first and second session and feel great. I'm 68 and usually do exercise classes at my local gym. Thank you.
Thank you so much for giving your time, expertise and lovely personality. Your Pilates classes are the best.
Thanks a million for your great explanation .love your moves enjoy doing pilates with you.
Excellent class with very clear instructions
Your senior classes are life changing. I feel so much stronger and my posture is better. Thank You!
Rachel, you are a blessing during this Covid lockdown. Your exercises have helped me a great deal. Many thanks.
Rachel, I'm 88 and enjoying both of the Senior exercises. Thanks for putting them on for us.
Thank you, Rachel, I’ve really enjoyed this class. I do the previous one regularly & your shoulder & lower back ones.
They’ve really helped 😊
Thank you Rachel xx
I really enjoy my pilates with you Rachel and I recommend you to all my friends .Thank you
Thank you Rachel. Really enjoying your programme for seniors.
I am 78 and really enjoy doing your workouts.
I am very fortunate to have discovered you. I do both of your standing pilates and has helped me more than and physical therapy for my back. My only caveat is the 1st one is much harder unless balance has never been an issue. Thanks for challenging me.
I like keep repeating this now and then. Thank you
I was so pleased to find these standing exercises. They have really helped with my arthritic knees. I do find the roll downs tricky as I suffer with mild vertigo. I hope this too will improve.
Loved it as always. Thank you so much Rachel. 🌞