Standing Pilates exercises
We’re in the holiday season when you may be traveling quite a bit, and may not have a lot of time for your regular Pilates practice, or maybe you don’t want to get on that floor because it’s icky, or you don’t have your mat, or even a towel on the floor is not going to cut it. Here’s a mini Pilates workout that you can do standing while also working on your coordination and balance. If you hustle a bit through this workout, it can even count towards your cardio workout!
Marching (front)
Stand tall with your legs parallel hip-distance apart, and stack your forearms on top of each other at shoulder height. Squeeze the back of your armpits in. Lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Keep all the height you found, and lift one knee up without your waistline collapsing. Place that foot down, and switch sides. Now that you understand the movement, switch side to side as fast as you can without leaning to one side. Try 10x per side.
What does this remind you of? Think of this exercise as your Single Leg Stretch from the ab series on the mat.
Marching (side)
Stand tall with heels together and toes apart. Stack your forearms on top of each other at shoulder height. Squeeze the back of your armpits in. Lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Keep all the height you found, and lift one knee up without your waistline collapsing. Place that foot down, and switch sides. Now that you understand the movement, switch side to side as fast as you can without leaning to one side. Try 10x per side.
What does this remind you of? Think of this as your work from Side Kicks and Kneeling Side Kicks exercises on the mat.
Tendon Stretch (releve)
Stand tall with heels together and toes apart. Interlace your hands behind your head with your head pushing back into your hands, and your hands resisting. Notice the engagement and width/broadness of your upper back. Lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Keep your height as you lift and lower your heels. Now that you understand the movement, keep the heels together whether they’re up or down. Try to go straight up and down like an exclamation point. Basically, not leaning forward or falling back. Try 10x. Can you feel your Thutts & Squgs turn on?
What does this remind you of? Think of this exercise as the Tendon Stretch from Footwork on the reformer, Wunda Chair, or Cadillac/Tower.
Spine Stretch Forward
Stand tall with your legs parallel wider than hip-distance apart. Lift your arms up to the sky with your shoulder blades down your back, lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Round forward, reach your arms through your legs, and pulse 3x. Lift up tall, and repeat 5-10x. Now that you understand the movement, as you lift up tall, keep your tailbone pointing down to the ground. Try not to lean back on your heels, and not lean forward to your toes. Good luck!
What does this remind you of? This is the standing version of Spine Stretch Forward on the mat.
Side Lunge
Stand tall with your legs in external rotation slightly wider than hip-distance apart. Lift your arms out to the sides shoulder height. Bend your right knee, keeping it tracking over your second toe, so it’s not collapsing in or falling out. Squeeze both legs towards each other as you straighten the right leg, and return lifting up tall. Now try the left. Try 3-5x per side. Now that you understand the movement, work both legs equally.
What does this remind you of? This is similar to the Side Kicks Flex and Point (Up/Down) on the mat. Also, a bit like the Side Splits or the Gondola exercise on the reformer, especially working both legs equally to return standing tall.
Ice Skater (CHALLENGE)
Stand tall with your legs parallel hip-distance apart, or slightly wider. Lift your arms out to the sides shoulder height. Lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Lift your heels up, turn towards the right 180 degrees so you’re facing the opposite of how you started. Heels come down, and thighs are crossed and hugging in towards each other. Bend your right knee, keep your left leg straight as your spine rounds and twists as your arms reach for your left foot. It does not have to touch your foot. Come upright, lift the heels up again, and turn 180 degrees to face forward. Repeat on the other side. Now that you understand the movement, as you lift up tall, keep your tailbone pointing down to the ground. Try not to lean back on your heels, and not lean forward to your toes. Try 3x per side. Keep your balance. Good luck!
What does this remind you of? This exercise is like a combination of the Saw and Boomerang exercises on the mat.
Roll Up
Stand with your legs parallel, or slight external rotation with heels together, toes apart if you’re having issues feeling your seat connection. Lift your arms up to the sky with your shoulder blades down your back, lift your frontal hip bones up, pull your low ribs in, and reach the top of your head to the sky. Round forward while keeping your tailbone pointing down to the ground. It is not important for your hands to touch the mat. Pulse your spine 3x to strengthen and stretch. Lift up tall to return. Repeat 3-6x. Now that you understand the movement, your pelvis may feel tucked, but you’re reaching your lower back out through your feet while you reach your mid to upper back over your legs.
What does this remind you of? Roll Up on the mat!
Challenge: Lift your heels up about an inch off the ground, and try the Roll Up.
Let’s end 2024 as tall as you can be! Book a live, virtual mat class where you may see some of these exercises towards the end of class!