15 Minute Standing Pilates for Leg Strength, Balance and Coordination- At Home, No Equipment
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- Опубликовано: 7 фев 2025
- A 15 Minute Standing full body 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.
Do check out my Pilates Moves Me Playlist for more 15 Minute workouts here: • Pilates Moves Me 15 Mi...
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel
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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.
The more I do balance work, the more I realize that I need to do balance work. Loved this routine. Thanks, Rachel!
Perfect! And keep up the great work Lisa, lovely to have you as part of our positve community! 😊
This was great to add to another 15-minute video. For those of us with a short attention span, that is a good way to get half an hour in.
oops kinda repeating myself there…
Rachel I love your short workouts , I can squeeze them first thing in the morning and then feel enough energy to go on with everything in the day!
Lovely workout Rachel! I know that you did this video almost 18 months ago, but similar to your other videos, I continue to do those classes over and over again! RUclips should also have a metric to value recurrent users of your platform. Thanks you are an outstanding Pilates Teacher :)
Good morning everyone! How are you? Ready to have a balance challenge? This one was fun to make!
Thank you, Rachel. I've been feeling so much better sinceI started doing standing pilates with you. ❤
You're so welcome! So glad you’re feeling better 🤗❤️
Really enjoyed your workout. I am 76 years old and did not think I would like pilates but you have made me keen to do more! Thank you.
Whoop Whoop today the last Stretch was still a challenge, but I could make it. I never give up. Thank you Rachel
Nice short standing pilates workout for the summer.
30 minute full body and then my first visit to a Pilates moves me, every muscle tingling- must repeat regularly after lapsing with lovely summer weather!
Wonderful! Well done Karen 😊
धन्यवाद
That Balance is always a challenge. The last stretch, I was not able to do. Have to work on that one. ❤ Thank you Rachel ❤
Rachel, you have been my saviour these last few month. I am 80 and particularly love your short workouts, balance is still a challenge though but will keep at it. Thank you!
You are so welcome Dennis and I couldn't be happier for you. I'm so inspired by your efforts to keep your fitness going. Balance is a challnege as we age, but a little bit of work on it daily will reap tremendous rewards. Thank you for joining our community. Take care Dennis 😊🌟👋
Rachel, you are fabulous. I can feel my legs shaking but my energy is up and it was fun. Keep up the great work and know you are highly appreciated.
You're so welcome Silvia, it's a nice feeling isn't it when you get the leg shakes! Well done and thank you so much for your support! 😊🌟👋
םף@@TheGirlWithThePilatesMat
@@TheGirlWithThePilatesMat a little heavy, isn't it... shaking legs ... LOL!
I'm so glad you have these shorter workouts for days there just isn't time for a longer one! And for this one we don't even have to roll out the mat. But you pack a lot of intensity into 15 minutes, for sure. I've discovered I need to work on strengthening my ankles and this is great for that. Thank you, Rachel!
I may be a senior but I love mixing it up and trying all sorts of standing routines. Thanks Rachel, I found this one challenging but do-able and thoroughly enjoyed it.
I am so happy to have found you!! I'm 65 and had been active on & off either fast & furious or sloth like Ha ! i could feel my balance getting worse and my knees will need replacing at some point. doing your 60 plus for about a month, maybe longer not every day and what a difference already. taking on more advanced doing more than one at a time. I am so grateful for all the work you put into this and the way you explain so clearly. I never really understood the clamshell move, felt something but not much. today (diff video) you said that one sentence about the hip placement ... I get it!! Thank you now and into infinity!!
Rachel, your standing pilates workouts are my favorites!!! I start almost every morning with your 10-minute standing pilates filmed at Madeira, but now will alternate with this one... I love pilates but because of orthopedic surgical restrictions I can really only do standing workouts. The spinal stretches, core stability & balance work are just what I need. I appreciate workouts that build functional strength instead of focusing on aesthetic appearance only. Thank you so much for the videos like this one!
You are most welcome and I am so pleased to hear how these workouts have been helping you. I try and bring that sense of taking care of oneself to all my routines so I'm delighted that you enjoy the finctional aspect of my workouts. So pleased to have you as part of our supportive pilates community. Keep up the great work! 😊🌟
i'd gotten lazy and not tried any of your videos for a while. its good to be back at it. thanks
I just found you last month, I can't tell you how much your wonderfully made videos have helped me, body mind and spirit in this exhausting pandemic, when the student is ready the teacher appears, thank you
Just wanted to say thanks for your support everyone and don't forget to press the thumbs up button and let me know what you'd like to see next! Rachel x
I've saved all the routines over the past 6 months, doing each as I feel I need it, such as strength and balance for over 60s. I fell and badly sprained my wrist back in March following a well known work out video, so decided to stick with pilates. At 67 I'm fitter than since I was 27. Thank you.
Ah that is a wonderful testimonial for these workouts, thanks so much for sharing Toni and keep up the great work. Best wishes, Rachel 😊
Rachel you are amazing!!! Thank you so much for all your videos. I do your 10 min wake up every day before one
Of your longer workouts. I love all the standing ones as I can look at you easier than laying down. I really think my
Strength is improving and I hope to continue for a long time. I am a very young at heart 73 year old and as I have always exercised
I find I can do most of your Pilates. l look forward to all your new workouts. Carol 🥰
That's wonderful Carol! Thanks for sharing your thoughts with me and I am so pleased you're enjoying the videos. There is nothing more rewarding for me than knowing what I do makes a positive difference. Stay young at heart Carol and keep up the great work! 😘
Love all your standing Pilates. Try to do one everyday, either 30 mins or 17 or 15 mins. You have an excellent manner. Thank you.
Thank you so much for your work outs. I am 78 and suffer with Osteoporosis and arthritis. As an ex professional dancer I appreciate the fact that I must exercise to keep me mobile so thanks again.
These are my favorites since they are short, I can integrate it very well in my busy days.. and good for my level, I am 60 years old and have a buldging disk.Thank you very much!
Wonderful! So pleased they help you and can fit into your busy days. Well done for taking care of your wellbeing! 😊👋
Love these standing workouts. I love how I can mix and match the standing sets and do one if pressed for time or want a quick workout, or combine with the others to make longer workouts. The standing sets are by far my favorite. I can do these at work or at home. Thank you for adding more standing work.
Hello Winn, really glad you like them and you're able to fit them into your day. Am delighted you enjoy all my standing routines. I'll start working on some more! Have a great day 😊🌟👋
Perfect 15 min workout, thanks, Rachel. I wish I could press the like button every time I re-take your fantastic workouts. Today I was late from work but still wanted to do some short workout and you offer us so many options! Very thankful for all your effort to keep us moving and motivated during these challenging worldwide pandemic times!
Hello Silvia, so glad you enjoyed the session today. And thank you for your lovely message, very glad I can help keep you moving at this difficult time. Stay safe and stay positive 😊🤗
Hi Rachel. I've been doing your sessions now for about five months and the balance ones have helped me a lot! I have a rotor cuff injury at the moment and am a bit restricted with what I can do with my left arm, but I adapt to put my hands on my waist instead of over my head. Thanks again!
Regards,
Gina Brooks.
Rachel, thank you for a lovely standing pilates class! Similar to previous comments, I value your effort to teach us profesional pilates classes through this platform :)
Loved this workout- only 15 minutes but felt i worked hard - great for stretching and balance! So glad to have all your videos during this pandemic! You have kept me sane and given me purpose each morning. I love how you explain the moves clearly.
Wow, a bit of a challenge here for an oldie like me but good fun to have a go at. Lovely to have some new moves to try. Thank you Rachel. I love your channel. Lots to chose from.
Glad you enjoyed it Pat, even though it was a bit of a challenge. Well done for trying it and keep up the great work. Thanks so much for your support 😊
we don't know what we've got 'til it's gone, so balance work very much appreciated (I used to have it - don't know where it went!)
My Mum and I really enjoyed this! We've been doing your workouts during the covid period since early summer, and have really benefitted from them. My Mum is 58 and I'm 23, and your videos fit both of our levels perfectly! God bless!
These standing workouts are great . I can usually fool myself into doing two or three in a row! 😎
oooh that's great Lisa, and they're quite a workout too aren't they! x
@@TheGirlWithThePilatesMat yes!
धन्यवाद धन्यवाद
Enjoyed that Rachel I can feel my legs now. I found it easier than yesterdays live Pilates at 10.00, I did enjoy that also but found the moves harder. Keep up the great work. x
Wonderful! Thanks Terii! 😊
Just want you to know I am so grateful for your workouts. Right now the short standing workouts are perfect. Building strength. You make it possible.
I've been meaning to write to you to tell you that your work outs are amazing. I'm recuperating from a knee surgery and I'm so happy to stumble into your workouts. The past week I've been doing your standing pilates and at the same time going to PT. I must say, my balance is getting better each day and my knee is healing faster. Thank you very very much.
Great, i do the wotkouts everyday and i feel my joints are feeling much better, thank you Rachel.
Wonderful! I am so pleased to hear that 😊
Now that I have tried your bare, I did try harder to add a level of grace to my leg work! Fun to try!
Hi Rachel, I love doing your classes. I started during lock down. I have arthritis in my hips and was told Pilates would be good for me, and it is! My balance has improved and generally I feel so much better. Thank you.
hello Rachel, thank you for your pilatesexcercises. I always finish your classes full of energy and with a smile every morning, since june. i recommended your classes to my friends. Have a nice week and stay safe and healthy. with regards from the Netherlands, Lily
I combined this with another strength and coordination 15 minute video (excellent).
Hi Rachel, I have just done this routine and for the first time did the balance work, swinging the leg and arm without having to stop! I only had to put my foot down twice. This is so amazing for me as I have been working with you for a while and love how you teach. 😀
Rachel, greetings from Brazil! I've following your channel for two months now. Thank you very much!
Hi all happy Pilates folks!
This was Really wonderful work, the end with bent legs was really a challenge😀 I did this class after the one you sent live last Friday. Now I'm off for a lovely powerwalk and after that some work in the garden. Life is really enjoyable, thank you Rachel❤❣
Missing your live workouts but this one is amazing. Hope you are back on your feet soon!
Just tried this routine after doing a couple months of the senior beginners routines. I love it! Challenging and fun! I'll be adding it to my workout list, for sure!
Yay! So glad you enjoyed it! Well
Done 👏🤗
Thank you Rachel. Just joined your work out classes online. It's fantastic. I'm subscribed and I am from Ottawa, ON, Canada
Hi Rachel - all the workouts are great - I like to mix and match - trying to do some before and after work. Just had a diagnosis of fibromyalgia - your pilates are a lifesaver to me.
i love the way you take us through the movement, and enjoy you as many times a week as i can. many thanks from South Africa❤
Good morning Rachel i enjoy the exercise ,good work out i have lots of energy thank you so much for your class.From Josephine Russell.From St.Louis,Missouri
A new routine!!! Thank you very much. I do all of the standing ones, sometimes doubling or tripling, and was hoping you would bring in a different one soon. Very grateful, from Puerto Rico.
You're so welcome Susan, really pleased to hear that and I'm very impressed you double or triple the routines- amazing! A big hello to you in Puerto Rico 😊🌟
@@TheGirlWithThePilatesMat Rachel, I've been doing Reformer Pilates for 17 years and, believe it or not, I was a ballet dancer too and as a student in NY, was Joe Pilates' "patient" in the mid-60s!
Thank you Rachel. I do your exercise in the evening after work and after my cardio exercises. Lovely way to cool down.
Wonderful! That's great to hear Lynn. Lovely to have you join our community 😊
I LOVE your stretches, especially in this segment ! I appreciate all that you do to keep Seniors in excellent alignment and shape ! I've exercised all my Life, and even been in serious accidents, but still LOVE moving forward !
Thanks for your videos Rachel. They are what I go to whenever I’m feeling a bit low and I they always improve my mood. Particularly liked this one. I’m 68 and not always great on balance but it is improving. Thanks J
great home-office workout in a short break! thans a lot
You’re welcome Rolf, glad it worked for you. Do check out my other standing sessions too, lots of short workouts to keep you fit in your work breaks 😊
I really like this one makes me feel very good and alive
Did this one as well thus morning, balance improving by the day, proud of myself do pilates thanks to you Rachel 5 mornings a week 💞
A lovely early Sunday morning workout:) Thank You
Glad you enjoyed it! 😊
Love Rachel super workout that I can do at 71...everyday
Morning Rachel! I want to contribute to your studio fund but our computer died with the link on it so could you please post it again? I am just loving your workouts. I do them every morning and have noticed a HUGE improvement in my balance, my plantar fasciitis and my strength! Thank you! You have been a Godsend in this crazy time! Merry Christmas to you and your family! With Love from BC Canada!
I really love your routines. I already see improvement in my balance after 3 weeks. Yeah!! Thank you Rachel.
Yay! that's wonderful! keep up the great work 😊
Good morning Rachel! Today it had been a little better.... I am going on.. Thank you so much. You are formidable....
I always finish your classes full of energy in spite of the challenge-love you -you are an inspiration 💐💕
Thank you so much Debbie! Right back at you 😊💕
Thanks for getting me ready for this sunny Saturday!
You're welcome! Have a lovely saturday! 😊
Hi Rachel 😀 that was a lovely stretch lesson yesterday. I didn’t catch you live but have just done it this morning. I woke up aching a bit but your lesson did the trick and now I’m feeling raring to go! Thank you for all your lessons. Elaine, Cornwall
I can't do this now but I'm looking forward to trying it tomorrow! Thank you, Rachel!
Hope you like it!
Thanks!
You're welcome 😊
Really enjoyed this workout. Fun to do those graceful ballet moves. Graceful when Rachel does. Wobbly with Lynn. thank you again!
Just did this one! I enjoy the standing ones and shorter ones; hoping to do another later😄
Just want to say I love your workouts, they suit me perfectly! Thank you for getting me moving!
Thanks Debbie, great to hear you feel motivated by my workouts 😊
Thank you again !! Been working with a sore hip and tight muscles and this is exactly what I need daily.
Short and effective.
Thanks for the great workout!
Hi Rachel thank you for making these videos. I just discovered your channel about 4 weeks ago. Love the 15 minute stretch, strength and balance. 15 minutes is about my attention span for video exercises haha. But I can feel the workout and my balance is improving. Again thank you from Canada. Norine
Thank you for your workouts, they are great for me; thank you for getting me going!
Aww you’re welcome Debbie 😊
Great workout every time. Thank you Rachel!!
You're so welcome!
My balance is getting better...loving all your workouts 🥰. Thanks for keeping me going❣️
Amazing exercise for my health
Once again thank you for this stimulating standing routine. Balance is still a challenge but I am determined to improve!
This is still one of my favorite workouts 🙂
Great workout I learned from you thank you I plan to incorporate into my classes
just what I needed, thank you
🐦❤️❤️❤️THANK YOU RACHEL For this V. Full of Energy. It's great and it's so nice to hear you LAUGHING. God bless you🌻🌞
You are so welcome Marie! So pleased you enjoyed it and my laughter. What is life without a sense of humour right?! Bless you too 😊🌟💕
Enjoyed the work out
Thank you .
It was so invigorating and a good stimulant at a lockdown stage in sri Lanka.thanks to my daughter for introducing me to this session😀😁
As always, thank you; helpful, and enjoyable ( and challenging!)
You are so welcome! 🤗
Thank you Rachel.
These short effective workouts are excellent!
Thank you!@
Really enjoyed this one. Good to be back with you again x
Thank you again Rachel for this workout, every day a new challenge!
You're welcome Lydia 😊
Thank u Rachel .. I really love balancing it's a challenge but good
Hello newcomer here and I'm really enjoying your videos. I did pilates with a personal trainer for one whole year several years ago and never felt better. Then I had to stop but have been exercising quite regularly at home. I love pilates and I kinda know the moves so I'm very happy to have found you. However I haven't see
seen them all and was wondering if there are any specific ones for upper part of the body,arms and reducing breast size. Thank you so much and hope to hear from you soon. Well wishes to everyone from beautiful Sardinia 😍
Perfect for a super hot, possibly stormy August Saturday workout! Loving this August Pilates playlist, I needed some standing work, 🥵 for an outdoor walk, so this is lovely- don’t have to think about it, just do the next in the list (I did get in yesterday’s live 30 min. Back session, anytime you do a live class, I opt for that - trying to do something every day.) Thanks so much, hope you’re enjoying your August break, you deserve it!☺️👍🏻💪🏼🤗😉🧡
I loved this short workout, Rachel! Thank you!
Great help for balance
Thank you for sharing your wonderful knowledge and inspiration. Your workouts are highly effective and beautiful. Blessings❣️ Peg
Thank you so much Peg ❤️
Good day, excellent stretches love your classes. Much appreciated 🙏❤️🌷
Hi Rachel, much as all the other commenters, I absolutely love your videos - I've been following and doing them now for a couple of years (thank you so much for posting them, I am truly grateful!) Do you have any recommendations for how to ease a frozen shoulder? I've just winced my way through this workout because I needed to expend some energy and love this particular workout but I'm not entirely sure it was the best thing to do, frozen shoulder wise.
Thanks Rachel, love the 15 mins standing workout that I can do before work. Gets me moving in the morning. Xx❤️
You're so welcome! Great to know Sue and very helpful too as I can see the 15 minute routines are very popular. I'm working on ideas for the next one as we speak! Take care 😊
Loving this program.