Standing Pilates for a Full Body Workout- 15 Minutes | No Equipment Needed

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A 15 Minute Standing pilates workout to exercise the whole body and raise the heart rate-all with the calm, attention to detail we use in Pilates. This routine has upper body work to strengthen the back, shoulders and arms, as well as functional standing exercises to build leg, hip and glute strength, increase joint mobility and balance, and increase core strength and control.
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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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #standingpilates
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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.

Опубликовано:

5 окт 2024

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Комментарии : 328

@TheGirlWithThePilatesMat 3 года назад

Hello lovely people, this is my first standing workout since my foot surgery, I got the all clear two days ago so I filmed this just for you. It is suitable for all ages and levels including Seniors 60+ who've done my previous standing videos and have no issues with their knees. Let me know what you think! 😊

@LadyBug-zb1ue 3 года назад

Yay! So excited 🤩 I love your 15 minutes Standing routine, doing almost every day for two months 😎 You are my online teacher in the path of Pilates, Rachel 💞 Thank you for everything you do 💞

@TheGirlWithThePilatesMat 3 года назад

Thank you! Great to hear you’re enjoying the workouts. Best wishes 😊

@josephinerussell5448 3 года назад

You welcome

@corinnaperry4096 3 года назад

Good to see you on your feet again Rachel. I loved this. Lovely strong shoulder and arm workout to balance the leg work.

@710totem 3 года назад

I'm so happy you got your "all clear"!! I really like this workout! I've been with you for several months, now. I'm almost 66 and a little over weight. Full body, gets the heart rate up, challenging and only 17 minutes!!

@hazelgent4110 3 года назад

Been doing this for a week and already feeling much more flexible when bending ... I’m 63, with a sedentary job and struggle to get out of bed every morning as so stiff .... this has really helped me ... I feel much more alert and ready to face the day ... I hate exercise but I can do this ... 15 minutes is doable each morning and it’s a start to a new way of enjoying life again. Thank you 😊 and I will try your other videos now my confidence is up

@TheGirlWithThePilatesMat 3 года назад

That's wonderful Hazel and may I congratulate you on committing to doing this each morning. As each day arrives you'll start to feel more confident and more excited about moving knpowing that it'll alleviate that stiffness. So glad you're feeling better. I have a challenge you might like to try when you feel ready: www.rachellawrencepilates.com/stand-up-for-your-health-7-day-youtube-challenge Let me know how you get on 😊💐

@charlottedickson9203 3 года назад

I can't wait for this one, this is the longest I've ever stuck to a workout routine, you've been part of my pandemic promise to myself to use this opportunity to practice self care I'm 62 and overweight, I've probably lost the same 20 to 50 lbs at least a dozen times over the decades, I'm counting on all my failed attempts and learned lessons to guide me in health, I've tried other videos and they can't hold my focus or they don't feel right for my body, your standing videos are toning me up, I've been doing at least 20 ins of them every day for a few months, in front of a full length mirror, the scale hasn't really budged but I can see myself toning up, it's wonderful, I haven't been this bendy and agile in years, more people should know about you, when I first started I thought oh man I'll never be able to keep up with her and move my body like that, I was wrong, thanks again xo

@TheGirlWithThePilatesMat 3 года назад

What a wonderful message Charlotte, thanks so much for sharing your story. This is what I love to hear, you’re positive, you’re enjoying yourself and that beautiful person in the mirror-YOU. Keep going and long may you be beautifully bendy and agile 😘 PS. I love the standing workouts too and am so thankful I’m able to do them again. Take care and keep going my friend xx

@seniorlady39 3 года назад

Good for you, Charlotte. Keep at it!

@heatherpeacock2225 3 года назад

Way to go Charlotte! Keep going. I have also been doing this since cover started but I have also been doing weight watchers and I have lost 20 lbs. Haven't felt this good in decades! You can do it!

@WillowPatty 2 года назад

Charlotte, I so agree. Rachel's gentle, but firm guidance makes it something we look forward to - and that is really special. Good work for you. it is amazing what we can do when we are determined. (I am 78 years old, but far more fit than most people my age.). Keep up the good work. As Rachel says, it is the consistency that counts - if only 20 minutes a day. It is lovely to be with you!

@bettymaugeri7316 Месяц назад

Thank you Rachel for today’s standing routine!

@Enjoyyourlife_2023 2 месяца назад

This is my 1st pilates after 7 years. I am glad that Rachel filmed this. I hope to do pilates 3 times a week together with my strength and cardio workouts.

@kittykat8081 2 года назад

I love how you tell us how to breathe it really helps us newbies out❤️

@tinali5309 Год назад

After two years following your exercise s,I improve a lot. Thank you so much Rachel!

@myrnacleghorn6090 6 дней назад

Have a wonderful day. Thank you!

@TheGirlWithThePilatesMat 5 дней назад

And you! 🤗

@lydiaespinoza2624 4 месяца назад

I am so loving these senior workouts. I am 77 yrs old. I've been doing Pilates for years. I got away from Pilates for a few years. Now because of your instruction, I'm back. Feeling healthy and strong. Thank you. Peace.

@TheGirlWithThePilatesMat 4 месяца назад

That is wonderful to know, I am so happy to hear yo are enjoying your Pilates again and feelong the benefits. Keep up the great work Lydia xx

@marciacampbell2646 2 месяца назад

Wonderful, functional workout

@cynthiapitt7548 3 месяца назад

You are an excellent teacher! We appreciate you so very, very much!

@maryashby 3 года назад

I love your videos and try to do them daily. I'm also glad to see you wobble at times it makes it real.

@mariemclellan1300 7 месяцев назад

Day50. Now, I can stop posting every day. Think pilates with Rachel is definitely going to be a regular part of my life 😊

@clairesimpson6548 3 года назад

I enjoyed this is short and sweet a well compact execise for when you have little time to exercise thank much.

@TheGirlWithThePilatesMat 3 года назад

Thanks Claire, really pleased it worked for you 😊

@yvonnethompson3999 3 года назад

Wow Rachel you’re our Bionic Women...already back with a standing workout ❣️ Thank you for all your efforts to keep us going in spite of your foot surgery.

@TheGirlWithThePilatesMat 3 года назад

Hello Yvonne, thanks for the lovely message. Yes I'm back on my feet as soon as the surgeon said I had the all clear! The standing work really does work so well for improving foot function so it seemed the ideal video to make for all of us! 😘

@rmuller366 7 месяцев назад

So happy I came across this one Rachel! It’s an excellent workout. I’ll be 70 this May and have osteoarthritis. This workout was very doable. Blessings to you and thanks for all you do.💗Rita

@ldfreitas9437 Год назад

Nice. Now, in about two hours, a two mile run. Like all that balance work.

@ryantinloy4965 Год назад

This was awesome! I was able to complete this session in my office during my lunch hour. It also works well for off-training days as a recovery tool.

@felicityvickery5482 3 года назад

Brilliant short class felt very energised

@TheGirlWithThePilatesMat 3 года назад

Great to hear! 😊

@morrellimakes2659 Год назад

Great session for middle of the day when working from home - thank you

@daniellemclaughlin5103 3 года назад

Rachel, your Pilates routines are getting me through lockdown. I can choose whichever one suits my body which hurts in different places each morning. I hope your feet are recovering well and that you will be back dancing soon. Many thanks for all you do.

@TheGirlWithThePilatesMat 3 года назад

Wonderful, thank you so much Yvonne. The feet are doingh well and I hope to be dancing again this year- fingers crossed! Thanks for all your support 😘

@kandacebickel7355 3 года назад

I am so excited for a new standing workout. So happy you are on the road to recovery. 😊😊😊😊😊

@TheGirlWithThePilatesMat 3 года назад

Thank you so much Kandace! Hope you enjoy doing it as much as I did. Have fun! 😊

@margaretsomerville2510 2 года назад

Your routines are addictive! Still working through all and hard to say there is a favorite, they hit different muscle groups and energy levels. SPOT ON

@margaretsomerville2510 11 месяцев назад

back again 1 year later. and still appreciate the variety

@berylbull1636 2 года назад

thank you i have just got over a week of backache and that was just enough for me thanks

@gloriaselenehinojosa3882 3 года назад

Thank you so much. These are very helpful. As I get older, noticed my legs not as strong, which can lead to falls. Your standing Pilates have made my legs stronger and allows me to squat more easily. Also the shoulder swings and exercises have eased the pain I had experiencing since my spine fusion surgery. This is better than the therapy I had, and has kept me from hurting during the pandemic. Thank you, Thank you!

@maryannmcguigan2808 2 года назад

Just found you! A good find. I've now tuned into 3 of your videos and thoroughly enjoyed them. Will keep them up. I'm not a Pilates novice but have been reluctant to trust anyone other than my teacher of 4 years but confidently will tune in regularly.

@mrb257 3 года назад

Thank you Rachael.i do enjoy this class!

@TheGirlWithThePilatesMat 3 года назад

You're so welcome!

@marthasanchez932 2 года назад

Rachel you have given my liking of Pilates again I was tuned out, because of an Instructor , you are an amazing Instructor full of motivation for anyone. Thank You I look forward everyday to workout with your new and previous videos.🌹

@cluwong 3 года назад

I'm so excited to see a new standing pilates workout! I've been doing your standing pilates for the last 2 months and I love them!

@TheGirlWithThePilatesMat 3 года назад

Wonderful! Glad you're enjoying the sessions and thanks for watching 😊

@francesbrien8427 3 года назад

Hi Rachel, good to see you recovering so well after your surgery. I have bursitis in a couple of toes on my right foot and when they are inflamed I can hardly stand let alone walk, and I am crippled with shoes on. So, although not as bad as what you have suffered, I feel your pain! I would just like to thank you for your workouts, they are keeping me moving and feeling so much fitter. Forever grateful 💖

@dianerossetti3245 Год назад

I'm struggling with a knee/leg problem which has immobilized me multiple times since Christmas. Am modifying to avoid possible injury but feel so much better and able to cope since starting with your basic standing exercises. Thank you so much for your videos and simple, easy to understand instruction.

@tanjamoller3675 2 месяца назад

Das war wirklich toll und machbar, selbst mit meinem Schwindel. Herzlichen Dank. Liebe Grüße aus Berlin 🎉

@grazynakaluszkin8871 3 года назад

Rachel I love your Pilates need them to move flexible and off course I’m sharing with my sister to 🥰

@willemijnouthuijse3697 3 года назад

I am happy to see you back on your feet again! Standing excercises are my favorite! Thank you and take care with your feet!

@gerlarbert Год назад

Your my favourite Pilates teacher. You make me want to do it ❤️

@TheGirlWithThePilatesMat Год назад

Awww 🥰 How lovely to know ❤️Have a wonderful day 🤗

@AnnAlley 4 месяца назад

Hello Rachael What a wonderful workout which give you an energetic feeling. Oh! I love it so much and my body too. Thank you so much, much love❤❤❤.

@TinaR622 3 года назад

Hi Rachel just spotted this workout, I will be doing this one for my Monday workout...today I did yesterday’s live one. Thanks so much, great to see you standing again ❤️

@TheGirlWithThePilatesMat 3 года назад

Hello Tina, thanks so much for the good wishes, it’s so good to be able to stand again! Enjoy the session on Monday and have a lovely weekend 😊

@anitaigboayaka8797 Год назад

Decided to revisit this one today. Still as wonderful as your newer recordngs. Thanks 😊.

@christinemorrison2656 3 года назад

Good to see you back Rachael, this is a great 17 minute workout. I started your standing Pilates last March at the beginning of this Pandemic, it is now part of my daily routine, helps to keep the mind and body strong, thank you for all your hard work keeping me and so many of us active.

@TheGirlWithThePilatesMat 3 года назад

Thank you Christine. Great to hear how much you enejoyed this workout. It is a pleasure to help you and thanks for your support of my channel. Very much appreciated 😊

@2emmss Год назад

😀I needed a quick workout, and this fit the bill perfectly!

@YehuditKeshet 8 месяцев назад

Thank you -= I enjoy all your videos - and I am not an exercise fan - really helpful!

@martinedekerpel3523 Год назад

Loved it also. I am glad that I am able now to do that last exercise.

@susanbarrett1947 3 года назад

Great Rachel, been out of the loop for awhile as I hurt my back , need to get back into it!

@styliani-stellayeorgouli6410 2 года назад

In one week my balance and my posture improved, as i was doing your -even- shorter videos in between!! Thanks lovely Rachel!

@sherinewton7180 Год назад

This is one of my favourite standing workouts - so good!

@adasamoilovich6496 3 года назад

New class, new look and a very good class!! Thank you for all new ideas!!

@TheGirlWithThePilatesMat 3 года назад

You're welcome Ada, glad you enjoyed it and the new look! 😊💐

@millicentstassen5753 3 года назад

Thank you Rachel, always enjoy your workouts, Milly

@lesleykydd8102 10 месяцев назад

Really enjoyed this workout! Thank you.

@TheGirlWithThePilatesMat 10 месяцев назад

You're so welcome! 😉

@joanmaher6603 3 года назад

I love the standing palates. I have never done them before but I’m finding them amazing as I’m at an age when getting down on the floor isn’t that easy. Thank you.

@tali2402 Год назад

I exercise with you again and again in this class and enjoy it every time!

@ritapreston6071 3 года назад

Rachel, thank you for the video. Positive energy for quick recovery after your surgery. I have had bilateral knee implants and was able to keep up with this session. It was a wonderful energy starter for my day. BTW you and your studio are beautiful. Namaste.

@terrielston1038 Год назад

Love all of your workouts Rachel! Thanks so much! Terri(Los Angeles)

@TheGirlWithThePilatesMat Год назад

You're so welcome! Thank you so much Terri for your donation. That is so very kind of you 🤗

@marieballion8142 3 года назад

🌻Hello Rachael. What a nice V. I enjoyed it🥰 It's so pleasant to practice with you. You're so nature. smiling and laughing when you loose your balance (so I don't worry because for me sometimes it's quite difficult). God Bless your surgeon AND YOU💕🌞

@di9884 Год назад

Thank you very much, these are great helps.

@pattykelley9566 2 года назад

Love this workout. I usually do more aggressive workouts so this was kind and gentle and still a great workout. Thank you.

@viviangerlach9815 3 года назад

Thank you Rachel. So glad you're healing well. Your standing routines are my favorite and have been a vital part of my daily movement routine. I cannot thank you enough for your excellent routines and positive energy. Your classes are the ones I have stuck with this past year and I feel really good as a result. My body is stronger and lighter as a result. A heartfelt thank you from California.

@silviauriarte4418 3 года назад

Hi Rachel, nice to see that you are fully recovered from your foot surgery and got the green light for doing a standing workout! It was another fantastic class, I am so thankful for all your efforts to keep us moving, exercising, and spreading such positive energy to lift us all up during these pandemic times :)

@lindaverney-thomson645 3 года назад

Delighted to see your recovery and a new addition to the standing workouts. Also congratulations on completing the studio! This new workout is a great session to add to some of the other shorter standing sessions, thanks so much for putting it together, great combo of arm and leg work! You've really helped my husband and I through these rough times. We 'Rachel' every day!

@TheGirlWithThePilatesMat 3 года назад

Hello Linda! Thank you for your lovely message and congratulations. I am so pleased to hear that a regualr dose of 'Rachel' is helping you and your husband through these difficult times 😉 Thanks so much for your support too. Always a pleasure to hear from you😊

@lindaverney-thomson645 3 года назад

@@TheGirlWithThePilatesMat I'm loving the barre work too! Are expanding our repertoire! Best wishes ❤

@EruvwuObuaya Год назад

Thank you so much for this video, Rachel. I love this standing pilates workout. Until now my all-time favourite Pilates video workout was the one you did in Madeira, I have now added this one to it and will look out for your other standing pilates that might appeal to me. I'm 55 years old, wife and mum of 4, 5' 8" and currently 11 stones and looking to lose a few more pounds if necessary and improve my muscle tone. I have been looking for exercises that are effective and that I can do consistently. I'll send it to some friends and family and see how they like it too! Great job, keep it up. 👍

@stanip.5101 5 месяцев назад

A great workout and you explain in an understanding way

@TheGirlWithThePilatesMat 5 месяцев назад

Glad you think so! Thank you xx

@janetrhodes5926 3 года назад

Hi Rachel So glad you got the all clear after your foot surgery. That's great news 👏 Thank you for this lovely workout. I really enjoyed it. I have been doing your workouts for a year now and do a workout about 4 times a week. So glad I found you.I'm 61 and have shoulder problems but I adapt ok and I feel the benefits of all your wonderful workouts. ❤

@helenroberts1697 3 года назад

Excellent work out and just the right amount of time to enable continuation. Best of the Pilates videos.

@marilynstewart84 2 года назад

Brilliant workout Thankyou Rachel Have a lovely weekend M xx

@zena-knittingbeans7973 3 года назад

I have taken beginning of January to follow a yoga challenge which I did used to enjoy. Having found you last year I have decided that I missed you & enjoyed Pilates so much more. I definitely benefit more. I’m quite surprised that yoga isn’t feeling as good and I’m sure it is your wonderful tuition 🙏🏻🤗

@madelinebird5429 3 года назад

Hi Rachel, as it snowing outside and I cannot go for a walk, I have just done your standing exercise, it was great, You must be so pleased to be on your feet again, well done,! You are an inspiration as always. Best wishes.

@jeanmoult1721 3 года назад

Have slackened off doing the Pilates lately but trying to get back to a regular regime and thoroughly enjoyed today. Thank you

@nildaduke611 Год назад

Thank you Rachel. Enjoy it.

@Retirednancy 2 года назад

Thank for a quick energizing palates ❤

@TheGirlWithThePilatesMat 2 года назад

My pleasure 😊

@dianebrown2529 3 года назад

I really appreciate the standing pilates. These are challenging but not painful, except for a few sore muscles, which is good. Being on the floor is difficult (painful) for me to be on my back (scoliosis) or knees (arthritis) for the mat exercises. Thank you.

@bxbyla 3 года назад

Thank you sooo much. Enjoyed that

@TheGirlWithThePilatesMat 3 года назад

Glad you enjoyed it

@justleftpoundtown 5 месяцев назад

Naw I’ve never broken out of a sweat in a long ass time until this omfgggg. I felt burn though which is what I needed.

@victoriagallipani5753 3 года назад

Wonderful. I love all of these standing pilates workout. Thank you.

@TheGirlWithThePilatesMat 3 года назад

You're welcome Victoria, glad you're enjoying them! 😊

@rosalynschwartz3012 3 года назад

Love, Love, Love! Great to do before my aerobics video. Thanks Rachel!

@alex-7777 Год назад

I always use your videos when getting back into workouts! It's a great transition to build strength back up, thanks for posting

@josephinerussell5448 3 года назад

I cant for this exerisce ,your exerisce help me a lot and i thank you ,i am glad that you are ok ,Josephine from St.Louis ,Missouri

@TheGirlWithThePilatesMat 3 года назад

Thank you Josephine, sending you my best wishes, Rachel 😊🤗

@PilatesWorkoutsOnline 3 года назад

Excellent workout, I always love standing Pilates work. Thank you!

@TheGirlWithThePilatesMat 3 года назад

You're welcome 😊

@valhancock1520 3 года назад

I so enjoy your classes. I have tried several of them & they have helped to keep me fit during Lockdown. Many thanks Rachel.

@TheGirlWithThePilatesMat 3 года назад

Hello Val, that's great to hear. Really pleased they're ve been helping you through the lockdown and hope you'll keep popping in to see me once it's all over too! Best wishes, Rachel 😊

@annettejohnston4545 Год назад

Thank you so much !I love All of your video it really help me a lot! so again, thank you very much🙏🏽💖

@margaretcologne-brookes937 3 года назад

Thank you. Have been following you since the end of March and love your videos. Definitely will be using this one again when I haven't got much time - really enjoyed it.

@saniya4073 3 месяца назад

I really liked this workout!!

@lucylucian730 Год назад

I enjoyed doing this and feel great!!

@jillash4350 3 года назад

Loved this workout very much Thanks very much Rachel

@margaretscott7472 3 года назад

As you weren't live today as you were not well I have done this workout instead. Great video and get well soon.

@TheGirlWithThePilatesMat 3 года назад

Thank you so much Margaret, and I’m really pleased you did this as an alternative and enjoyed it. I’ll be back next week as feeling much better today 😊

@lynnblack6493 3 года назад

Perfect. Lazy Saturday evening so only short workout! Less guilt. Still a little - but less!

@TheGirlWithThePilatesMat 3 года назад

Don't be guilty Lynn, you're workiog out on a saturday which is admirable ! 👏👏👏 Well done 😊

@lynnblack6493 3 года назад

Need to get back to this. Moving cities, stressed, but this definitely calms me...

@deanpeterson5163 3 года назад

I have done this a bunch of times now. I like the standing exercises, and appreciate when you turn sideways so we can see the proper movement

@TheGirlWithThePilatesMat 3 года назад

Thanks Dean, good to hear you enjoy the standing exercises and the fact I've added the alternate view for better undestanding. Hope you've enjhoyed some of the rcent standing sessions I've added. Here's a suggested one to try with a resistance band, great for upper body work too : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-FFybrUAvhy0.html

@nandinichaturvedi4604 Год назад

i always appreciate all that u do❤

@marilynstewart84 2 года назад

Thankyou Rachael you are an inspiration xx

@veronicaswartz8988 3 года назад

That was amazing Rachel thank u...Veronica.Canada

@styliani-stellayeorgouli6410 2 года назад

Always compact and energising great to start the day.Thanks Rachel!

@missellendiane 3 года назад

beautiful all around- form , moves & balance work- ty sharing to Ashford Fitness Society-

@TheGirlWithThePilatesMat 3 года назад

Thank you very much Ellen 😊

@mikedownsmysteries746 2 года назад

Exactly what I needed today to adjust my mind and my body:)

@seniorlady39 3 года назад

Really like this video too. I’ve been doing two others and second time I did this one! They’re great, Rachel. Thank you. From an 81 year old fan

@TheGirlWithThePilatesMat 3 года назад

Hello Judy, that's great to hear and really pleased you're enjoying them. Have you tried my latest one yet? Here is it just in case: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SQ_zPNPu2uo.html

@adeleneale276 3 года назад

Thanks Rachel - enjoyed it 👍

@TheGirlWithThePilatesMat 3 года назад

You’re welcome 😊

@annsharpe3931 3 года назад

Thanks Rachel, love this new workout. Just right for warming up on these freezing days. Ann

@TheGirlWithThePilatesMat 3 года назад

You're so welcome!

@denniscook7222 3 года назад

@@TheGirlWithThePilatesMat Jen

@dianemacfaden6060 3 года назад

Great to come back to this one went I just want to stay upright x

@thisnanacan6760 3 года назад

Perfect length vid for my lunch break whilst WFH, thanks Rachel, good to see your Op was OK and youre on your feet again.. x

@coralelgie9436 3 года назад

This is a good new workout I have been doing all your standing work outs for all lock down really helpful thank you

@TheGirlWithThePilatesMat 3 года назад

You’re welcome 😊 Feet have recovered really well, lots of standing work has helped as it really improves foot and ankle stability and function.Thanks for your good wishes x