Standing Pilates for Seniors- 30 minutes of exercise to Increase Strength, Flexibility & Confidence
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- เผยแพร่เมื่อ 23 พ.ค. 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. - แนวปฏิบัติและการใช้ชีวิต
8o year old man really appreciate your videos, thanks
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
Please, Please!!!! More senior videos. I feel as though my entire body is awakening and becoming stronger. Love these videos!!!
Hi Rachel, just completed for Thursday 12/21/2023, FANTASTIC!!! Thank you!!
Thanks Love the Senior workouts. Please keep the titles clearly catalogued and distinguished.
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.
How did I miss this video? What a good stretch!
I did it again and loved it! Thank you so much!
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 this session. 76yr old. South Africa
Awesome , I’m 77 years young 👍❤️
Thanks Liwayway - keep up the good work! ❤️
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!
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.
Excellent demonstration
your guidence Motivates me to continue with willingness.
I'm 60.very useful.
Stay blessed.
I love your videos, and your accent. I am a senior of age 74. These are perfect for me. Thanks so much!
Thank you again.
Thank you Rachel for sharing your knowledge to senior people .a big thank you . Gigi from London
Very professional!👍
wonderful teacher !! This is amazing for strength and mobility especially for people over 60 !!!! Thank YOU!!!
Thankyou for your pilates 30mins. I am in George, South Africa.Pauline Elson age 74
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
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 have had lower back and upper back problems for years. After just one week of your exercises, I already feel better. Thank you
Thank you! Excellent as always!
Very nice for those of us over 50 great video
It was really good class. I enjoyed standing class.👍🏼
Yea
Glad you enjoyed it!
Just done your follow up Standing Pilates for 60+. Well done
Ahh thanks Patricia! ❤️
I like this!!! Many greetings from Berlin, Germany. ☀️
Thank you, Rachel! This is so helpful.
This routine is really great... thank you so much... from Chile, South America
🐦 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 🌻🌞
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!
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!
You're a very marvelous teacher
Enjoyed your new lesson. Quite a stretch for an 80+
Glad you liked it! And by the way, you're amazing! Keep going!
Thank you Rachel for the nice exercises
I really enjoyed this workout… thank you. I’ll be back for more!
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! ❤️
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!
Good start of a New year 2023.
That's great Martine! ❤️
I got it in today. Thanks for sharing this video with us Rachel. #55
Keeping in touch. Great routine again ! Cannot thank you enough !
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.
Excellent just what I needed really enjoy your Pilates
overall AWESOME! two hints I'd love to add: Spine NEUTRAL is safer, more effective, (NOT tucked as recommended in some moves) Engaged TVA transverse (seatbelt) cue helpful and discs are safest in the neutral spine (engaged, but neither posterior tilted as recommended or anterior.) Navel to Spine, squeeze your seatbelt, and PINCH the sit bones would help to activate the pelvic floor muscles...
secondly, the standing elbow curls, breath should be iNHALE TO TURN, exhale to return, This is important because deep diaphragmatic breathing is INHALE facilitates Rotation and extension moves.... LOVED, super easy to follow, delightful accent. highly recommend.
I did this new exercise for the first time today. Good to have different exercises but I found it more difficult. Glad that you suggested alternating the two. Thank you.
Very good very helpfully To keep me busy during the lockdown
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!
I am 72 and recently switched to your ‘Seniors Sessions’ by way of a change from my usual ones
on TH-cam, 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
Workouts very helpful. Keep up the good work
So good, I've told others to try the girl with the mat and support you, excellent work
Wonderful follow up to your first class
Excellent, love this one. Helps keep me dancing.
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 have told my friends all about the girl with the mat, hope they join in, great work
Thank you for this, I love your classes. I am 74, please do more for seniors🌺
Thank you. I’m stronger every day.
So glad to hear it! Keep on going 🤗
Having completed the first video I thought I would try this. Excellent. Thank you so much. x
Excellent class with very clear instructions
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.
I can only do standing Pilates. Thank you Rachel
Rachel, I'm 88 and enjoying both of the Senior exercises. Thanks for putting them on for us.
Like it , thanks will alternate, God bless
Love the slower pace of these exercises and found them very helpful.
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.
Thanks for posting these. I'm 83 and they are helping my mobility. Still need more work on balance.
Great class- I Love the Pilates
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.
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
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...
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!
Fantastic workout!!Thank you Rachel🤗
You're welcome ,thank you
Thank you Rachel!
Thank you mam we are following your exercise from the Philippines Senior Cavite City.
These are fantastic classes! Thank you so much for creating them online. I am a senior male (old ma) and your your TH-cam channel is keeping me fit and improving my leg strength and balance.
Hi, thank you. Well done. Very helpful formy low back, and multiple arthritis.
You’re welcome Shahana, glad it was helpful 😊
Thank you for sharing your wonderful Pilates! In my 70’s and this really helps🙏🙏🙏🙏🙏
Thank you so much. I found your video this morning. I am 65 and recovering from a tibia plateau break. This was perfect. 🙏
I'm happy to join this exercise...
Excellent session, very helpful and effective!❤😊
Thank you so much for this lovely workout.vMy 75 year old body is energized.. I will repeat this again and again.
I always enjoy doing pilates with Rachel thanks for your time Rachel
Recovering from Cancer. Thank you so much for helping me regain my strength and mobility 🥰
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!
Brilliant session today.
Great workout!
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. 🙏 😘
Thank you so much Rachel for your great classes! You are the best Pilates teacher , I enjoy your classes every morning!
Hi, This is Maria Rosa from Florida USA. This quarantine did a job in my body. But I was determined to not let myself down. That was after several pound, horrible balance, and fatigue. Got a bike, but not enough. My age, 65, is a factor when exercising. Somebody suggested Pilates. I got home and did the search, I found you; watched the firs video, and realized I CAN DO THIS. Got my mat, move two pieces of furniture, and fell in love with it. Today I share your videos with a friend of mine recovering from Covid-19. Scary. She loved the idea and promised to star tomorrow. I will be checking on her. Thank you.
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!
HiRacheal just found your class its great i am 80 keep it going
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.
Great work out trying to do it every day .
Very nice Pilate! Thank you!
I am 78 and really enjoy doing your workouts.
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!
Thank you Rachel
I enjoy the exersice ,it help me a lot ,from Josephine from St.Louis,Missouri
Loved it, thanks so much