Standing Pilates and Stretch for a Full Body Workout- 20 Minutes | No Equipment Needed
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- เผยแพร่เมื่อ 16 พ.ค. 2021
- A 20 minute standing pilates and stretch routine 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 #standingworkout #pilates
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This video was filmed on the Blackmagic Pocket Cinema Camera - A compact sized movie camera
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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
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I love these standing routines - really energising in the morning!
one of my favorites that I always coem back to - thank you!
As always a great workout. So glad I found you during Covid time
Another brilliant standing working out - which may seem easy but its not; especially if you are not used working the arms in this way. Yep I sweated.
Great! Thanks for the comment Eve as I think people assume these are easy workouts and as you quite rightly say, they’re not, glad you enjoy them 😊🤗
Hello lovely Rachel! This was fabulous, energizing and fun! You are truly the best!! Love from across the oceans!
Loved it!
Hi, I love this class. It’s wonderful to be able to keep this 70 yr old body moving. Thank you. You are the best.
Hello and welcome to today's workout, I filmed it especially because so many of you have asked for more of the standing functional work. This session works the whole body and is a great way to start or end your day, equally it also works really well as a preparation for a longer session. So by all means add another of my workouts to this one. Let me know how you get on 💕
lovely. so gracious
Thank you Rachel. That video was really good!hg,
Hi Rachel, Thank you so much for this workout, tried it today for the first time and thoroughly enjoyed it.
Many thanks Linda
I really like this to start my day!
What a wonderful surprise. It’s about 5 pm and activities coming to an end. Workout perfect. Thanks Rachel
Wish I could push the like button 2-3 years later. Still makes me feel good to do the exercises!
Lovely after yesterday’s challenging 🥵workout! I needed to stretch!😊
Definitely, this was what I needed today after an exhausting work day. Thank you Rachel
Really enjoyed the session-20 mins is ideal for me-
Thank you for your work!
Just what I needed! 🙏
Rachel, thank you for all you've learned to teach us! Workouts are EXCELLENT!
Awesome!
Absolutely loved this work out, especially the arm/shoulder part at the beginning.
Thank you Rachel ,really enjoyed this xx
love this one , perfect for a short brake while in the office. Thank you!
Lovely for when you're short of time. Thank you Rachel.
I love this routine. So graceful yet energizing, strengthening and balancing. I’ve been enjoying your others too. This one was perfect after getting sleepy sitting at my computer all day. Thank you so much for these.
These standing workouts have really helped my golf game!!
Thank you!
Hi Rachel, I've been working through several of your 'standing' and 'senior' workouts for several months...sometimes daily, sometimes a little less regularly! I always feel taller when I've finished a session and really positive too. It's great working all the muscles that don't usually get a look-in. Your pace and explanations are great. Thank you!
thank you!!
Another brilliant class !
I love this workout when I don’t have much time in the morning.
I loved this workout! Thank you!!
Thank you 🙏 I feel amazing 🤩 after this wonderful stretches
Thank you really enjoying it
Hello Rachel, Really enjoying your workouts, especially the 'Standing Pilates' and the different levels you provide. Also love being able to choose a convenient time of the day or evening when I can do a workout session. Thank you x
Great work out as always, thank you Rachel x
Luv-luv-luv this super stretching workout❣️Thanks Rachel 🥰
Fab start to my day, have used it before I go on to other exercise. Loved it! Thanks again.
Loved this class, great stretches that felt really good
Fantastic workout, thanks Rachel! I loved this class :) I have been taking many classes from you since this pandemic started. I love that you keep adding new movements and exercises! THANK YOU!
Thank you Rachel I do your 30 mins standing full body workout every day for a month now. I feel so energised afterwards .had bad knees and hip pain I find your exercises helped me . Thank you 💛
Again I love every minute of it! Thank you Rachel.
thank you for making these available to us home bods.💝
Thx for an excellent workout
Absolutely loved this work out. You have really helped me since lockdown with keep me so much more flexible and confident x
Short but very sweet. This hot weather set off some FM symptoms- numbness and aches everywhere ! After this work out shoulder aches gone and such a good feeling from the movements - love those toe exercises ❤
I do love your workouts ,there really calming , thank you ❤
Thank you so much Rachel !Have a nice weekend!
Thank you Rachel - lovely short stretch workout- a great start to the day !
another great combination of moves Rachel - definitely one to add to the repertoire - thank you 🤩
Hi Rachel, I'm just now getting around to this workout. I love, love, love it! Very invigorating and doable for a 66 year old! Thank You and Greetings from North Carolina, USA!!
That was awesome thank you
I felt sluggish first thing, this has really woken up my whole body. Feel great now, thank you!
Hello. My first time with one of your videos! Loved it !! My muscles and joints feel so alive and awake! Love standing exercises! Thank you for sharing this with us ❤️🙏🏼
Thank you Rachel! We just moved from California to Texas and it took me five weeks to get back to my pilates work. This was the perfect “re-entry” workout. That is, I did not crash and burn!
Love this one, thank you
Thank you for this stretch exercise. Certainly helped my stiff body.
Yea! a new class! Thank you Rachael! Love the new studio too!!!!
You’re welcome Heather. And so glad you like the new studio, it’s been lots of work for my husband! 😊😘
Thank you for a great class.
You're very welcome!
Been away for a few months while my new pacemaker settled in. Great to be back. Can go at my own pace, and work the bits that are safe to work. Thank you.
Perfect as I try to get back at it! I promise I'll keep at it!
How many surprises are still to be found?Another wonderful workout! Thank you, Rachel!
That was great for me this morning. Thank you Rachel ❤❤❤❤
brilliant, the time went by so fast, thank you so much
Missed this workout on Monday when it premiered and there was no live class today (Friday) so I tried this. I absolutely loved it a great stretch video and one i will come back to again and again. Was lucky enough to do a face to face yoga class this week where I live. So with that and this stretch video my back is sooo much better - at the moment! Thank you Rachel.
I've done this routine a few time now and today I FINALLY GOT THEARM CIRCLES RIGHT!!!!
Throughly enjoyed this workout
A totally brilliant standing Pilates workout - thank you for a superb start to the day ❤
Excellent ! Thank you!
You’re welcome 😉
Thank you so much! Recovering from stroke and I could do the class!
Adding more of Rachels video exercises to my routine as part of my healing journey. Thanks Rachel, enjoyable.
Another fantastic work out. So pleased to try this out. I will do this after the sitting down knee exercise (a must to start my mornin for a week and the look for another one, for balance and strengthen the body. Thank you so very much Rachel
Another great session, thank you
My favorite one so far 💕
Rachel, you are a Blessing! I've been doing Physical Therapy, and have started independent workouts. Your site is a Treasure. I'm a Senior, and your gentle workouts outs are just what I need. Thanks you so much!
greetings from Melbourne, Australia, and thanks to Rachel for helping us seniors to keep fit.. suzie and John
fabulous, thank you
That last move was a good 'swinging' end at the beginning of my day! Thank you, Rachel!
Glad you liked it! I used to teach that move in my dance class and it was always a favourite 🤩😊
Lovely stretches did this morning gets me going thank you😘
Lovely! Did today after the foot, knee video posted Sunday- been under the weather, two nice sessions to ease me back into movement! Still need to try last Friday’s 45 minute session. Hopefully 🙏🏼 tomorrow- need to take it easy a bit to feel better, but nice to stretch and warm my muscles on this 🥶 day!
Beautiful class. Thank you.
You’re welcome Tamara 😊
Thank you for this workout. I really enjoyed it 😊
Not sure I have done this one before nice morning stretch for stiff back and shoulders. Thanks so much!
Thank you Rachel
Fantastic workout Rachel really enjoyed that one.
Hello Terri. How are you?
Rachel, I really enjoyed this workout - my first strenuous one for about 6 weeks due to illness, Covid - then Colitis. It felt so good to get my heart rate up again. You are so right - happy hormones. I am really looking forward to the Monday workout. It is a holiday here, I think you would call it a "bank holiday." I can't wait to be with you live.
Wonderful. Great stretch. As a senior, these standing pilates workouts are my favorite. Thanks.
thank you so much
Always excellent!!! ❤ Thank you very much ❤ Rachel
A very nice morning workout for me.
it unlocked my stiff back and shoulders, very good combination of work for the whole body, thanks!!
Nice after a busy day, energy waning, but wanted to get some Pilates in! Thanks for so much wonderful content, a workout for any time constraint, physical condition, age or fitness level!👍🏻💪🏼🤗
Good full body workout that has balance exercises. Thanks, Rachel!
Absolutely I loved take care 🙏
This was such a great calm stretching routine! I absolutely love all your standing workouts.
Same. Very useful for feeling wonderful
Thank you, great stretch
Lovely gentle workout.
Wow Rachel I feel so alive in my body after this and very very relaxed!!! I love it❤
First time doing this one ..a gd start to the morning. Especially as I do my exercises on our veranda in the glorious Spanish sun .
Keep up the gd work Rachel , your expertise and routines are fab xx
Loved this today. I felt like I was really doing my body some good. Back fo resistance band tomorrow. Yesterday was arms and abs
You are amazing! All you done is very heplfull, thank you so much💐!
Another great video!!! Thank you!
Thanks..I loved the stretching.. and I really need to work on my balance