Standing Pilates for Seniors to Improve Balance, Strength and Coordination | 20 Mins
Тәжірибелік нұсқаулар және стиль
Join me for a 20 Minute standing pilates workout to build leg, hip and glute strength. This is a full body gentle workout to improve mobility, flexibility, balance, strength and coordination with exercises and stretches to ease general aches & pains in the joints and spine that come with age, as well as exercises to help combat loss of muscle strength and flexibility. The saying 'use it or lose it' is so true! Doing these exercises regularly will improve all these things and builds your strength so I am recommending you work towards doing this workout at least three times a week. You can also use this as an active recovery session post a busy workout.
Please tell all your friends, and relatives, and let's see if we can bring together Seniors from all over the world to bring some cheer, some fun and some feelgood movement.
Please click the Like button and Subscribe to the channel to help me make more films just for you.
Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #standingpilates #seniorworkout
If you enjoyed this video, feel free to buy me a coffee to show your support:
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I am currently featured in the Stay in, Work out campaign with Sport England here:
www.sportengland.org/jointhem...
If you'd like to join my live online classes via Zoom, pop to my website for details;
www.rachellawrencepilates.com
Want to keep in touch? Come join me on my other social channels:
/ rachellawrencepilates
/ thegirlwiththepilatesmat
/ rachel_pilates
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.
Пікірлер: 391
I’m 35 and this kicked my butt. If you’re doing this in your 60’s, I commend you immensely.
@unniedolls
3 ай бұрын
I'm 34 and I realized I have almost zero shoulder mobility and strength. It was almost impossible to do the last exercise.😵💫
@TheGirlWithThePilatesMat
3 ай бұрын
Thank you so much for your comment. Glad it kicked your butt! That's what my sessions are all about, functional, challneging but not so much that it causes injury. Well done you! Come and see me again soon xx
@TheGirlWithThePilatesMat
3 ай бұрын
@@unniedolls So glad you tried thie session and it;s helped you see where you might need some help in shoulder mobility and function. Do check out these sessions for your shoulders, they will help you xx kzread.info/dash/bejne/nXuj1Nmen5i7p84.html kzread.info/dash/bejne/dHyVktCzg6y-YdY.html kzread.info/dash/bejne/fJiDkqRtfc7OhLA.html 🤗
@unniedolls
3 ай бұрын
@@TheGirlWithThePilatesMat Thank you so much for the links, they will help me a lot! Have a wonderful day, dear Rachel🤗
@carolwatkins8541
3 ай бұрын
i'm 70 and I workout with Rachel 5-6 days a week. I'd be lost without her!!! She is fabulous (ps I can do almost all of the exercises...but it took me awhile)
What a find, i am 62 but i think i am younger :) so it was with hesitation that i played this video. I am completely new to Pilates so i thought this might be an introduction but actually found it very demanding which i liked. Beautifully explained without sounding condescending. A new relationship has started. Thank you.
@TheGirlWithThePilatesMat
Жыл бұрын
Well that's a lovely comment to read - thanks A Little Box of Memories, and welcome aboard! 🤗
Thanks, Rachel! We are fit 75 year olds, but so appreciate the Senior exercises - especially the balance ones!! We live in Indianapolis, Indiana.
Thank you, Rachel, for all your pilates for seniors .❤
I love these standing Pilates sessions - deceptively easy but later in the day or the next morning one starts feeling the results of the session. Thanks Rachel - much appreciated. 🙏
@TheGirlWithThePilatesMat
28 күн бұрын
You're so welcome!
I'm 65 and enjoy ALL of your workouts! Thank you!
I loved this Rachel. I have knee issues and am working on strengthening them. This gentle workout was just what I needed today. Thank you
After many problems with my spine, I have to refind confidence in my body. Your workout is just perfect for this, I certainly will do many others to improve.Thank you!
I am glad to see that there are some workouts for those of us who have osteoporosis. Thank you Rachel. 💕
I just finished this for the first time. I loved it, so intense!! Its on my list of favourites. Thanks Rachel!
Can’t wait - have a beautiful week 🫶🏻😎
That was wonderful, perfect for my balance challenges - brain surgeries left me with one balance nerve, so balance is something I always have to work on. Thanks, “Aladdin Arms” exercise at the end was a new one, challenging but 😊 as I undergo further treatment, this will be a good session to return to, keep me moving!🤗💙💛💚
Thank you Rachel for sharing your wonderful experience,talent and expertise. Always the utmost professionalism and such a lovely person. Blessings to you 🌺🌟💖
@TheGirlWithThePilatesMat
Жыл бұрын
Ahh Peggy - thankyou! ❤️
I haven’t done your workouts for a while but seeing how good this one is it will hopefully inspire me to do more of them.
@TheGirlWithThePilatesMat
Жыл бұрын
Please do! It's so good for your wellbeing 😊
I like standing pilates a lot. Nice start of the first week of 2023.
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Martine! ❤️
Oh I do love this one! Been feeling tired, busy around the house (fatiguing with balance and ataxia deficits), but wanted to move gently today. I knew I wasn’t up to today’s intermediate session on the playlist, but this was perfect for me for today! These senior workouts are lifesavers for days when I’m feeling a bit “meh” - thank you so much for your creativity and knowledge, you have something for everybody 😊❤
One big❤, thank you!
Hi again lovely Rachel! I enjoyed this session so much! Feeling very balanced! And flexible which is wonderful at 71!!
I love 5hese standing Pilates workouts Rachel, been doing them for 2 years. I dont like getting on the floor now Im 68!
@TheGirlWithThePilatesMat
3 ай бұрын
So glad you enjoy them xx
For osteoporosis, modify roll-down to hip-hinge--- keep spine straight. Great for balance!
Loved the class Rachel! You are a source of inspiration and positivity. I always feel rejuvenated after taking your classes. :)
@TheGirlWithThePilatesMat
Жыл бұрын
You are so welcome! And thank you for your kind words Silvia, have a lovely day, Rachel x
While I "dread" the balance exercises, I actually love them. They really help. Great session with some great stretches. Thank you Rachel!! 🤩
@TheGirlWithThePilatesMat
9 ай бұрын
Yay! So glad you do them and are feeling the benefits, maybe next time you can say to yourslef 'Yay, Cheryl we 're doing balance today and we got this!' 🤗❤
What a wonderful workout for body and brain. I very much enjoyed the first class and looking forward to the next one. Thank you Jill.
@TheGirlWithThePilatesMat
Жыл бұрын
Glad you enjoyed it! ❤️
Another great stretch class after a long day of air & car travel after a vacation. Thank you Rachel 🥰
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome! ❤️
I have a serious hyper-mobility disorder which restricts what I can do. Your classes are a welcome change from weight lifting and I’m staying in shape. I work out 6 hours/week to manage my hyper-mobility and just turned 70!! 🎉🎉 Love your channel. Thanks for being there and being a lovely role model.
@TheGirlWithThePilatesMat
9 ай бұрын
Thank you for your wonderful message 🤗 I am really glad to hear you have added my Pilates workouts to your wellebinbg programme to manage your hypermobility- it's really important to build both strength and stability and Pilates will give you that mixture so well done 👏 And keep up the great work ⭐⭐⭐⭐⭐
Thank you for this series. Pilates always looked difficult and you have made it attainable.
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome - that's very kind of you to say! ❤️
Thank you ever so much for your brillant classes. So glad I found you about 6 weeks ago. I am doing one class a week with machines and a personal trainer, but your classes are just what I needed for the rest of the weekdays. All the best
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful! I am so pleased you've found a solution that works well for you. Thanks for letting me know 😊
I really love that spring challenge. I need to work on my Balance. Thank you Rachel ❤
Thanks for keeping it to twenty minutes. Very hot here in Northern Ontario, Canada. Great workout.
Loved this! Was worried it wouldn't be challenging enough, but it was perfect. Balance is my weakest skill, so bring it on, please! Thank you, Rachel!
@TheGirlWithThePilatesMat
Жыл бұрын
Will do! ❤️
I always feel better after taking your classes. Thank you.
@TheGirlWithThePilatesMat
Жыл бұрын
I am so pleased to hear that! Best wishes, Rachel 😊
Another wonderful session with happy memories of way back to the first video - thank you
@TheGirlWithThePilatesMat
Жыл бұрын
Glad you enjoyed it Jill! ❤️
This is a great session. Have done it a couple of times. Big fan of the "Aladdin arms" exercise as it seems like a wonderful whole body movement with balance and foot exercise thrown in. When I do it slowly it, it raises my heart rate a bit too. Doing it very slowly is the secret. Thank you again.
@TheGirlWithThePilatesMat
Жыл бұрын
Absolutely Ann - glad you enjoyed it! ❤️
❤Thank you! I’ve been following you since 2 years ago just when Covid started and I was preparing for knee replacement surgery. You were working out in your garage and then you were remodeling your space, this is very nice!
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Rhoda - we love it! ❤️
Another lovely standing pilates video. Thanks Rachel. Did this one early in the morning so now feel ready for the day!
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful! Well done Margaret 🤗
It's a great feeling to exercise your body like that. Thanks for a great workout!
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome!
Your pilates for seniors is so helpful. Excellent, clear instruction and very enjoyable.
@TheGirlWithThePilatesMat
Жыл бұрын
So pleased you enjoy the workouts! Thanks for joining our lovely community 🤗
Love this for mobility and balance. Great stretches. Thanks!
@TheGirlWithThePilatesMat
Жыл бұрын
Glad you like it!
Another great functionalPilates session. As I near the end of my 70s, you are keeping me pain free!!
@TheGirlWithThePilatesMat
Жыл бұрын
Amazing! So pleased for you 🤗
Thanks Rachel. Just getting back into doing your exercises now as it has been too hot in Spain. Feeling great afterwards and like the 20 min length.
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Tricia! It's a great length for sure! ❤️
I still like this 1 year later and also balancing my favorite stuff.Thanks again ❤😊❤.
Great exercises. Thanks for these exercises because I have trouble with my balance.
I practise every morning and as you said ,when it.s grey outside, your smile lightens my day .I appreciate the way you explains every movement and The work on the balance.Dominique from France
@TheGirlWithThePilatesMat
Жыл бұрын
Merci infiniment Dominique! ❤️
Thanking you Rachel for this great balance class - love the studio!
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks so much Betty! So glad you like the space and the session 🤗
Love the new set and the tech savvy upgrades. Rachel appreciate all you are doing, constantly improving. Inspirational to us all. All the way to Texas,
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks so much! Thats means so much to me! ❤️
This is a very good workout and I feel great for all not just Seniors
Recovering from total knee replacement 21 weeks now and was able to complete this and I loved it! I need to work on my balance 😊
@TheGirlWithThePilatesMat
Жыл бұрын
We could all work on our balance from time to time Marianne! 🤗
This was my first ever pilates class. Hard but good.
Love this session, I can really see how my balance has improved through my 2+ years following Rachel! Definitely not just for seniors - good for anyone of any age of fitness level who wants to gauge and improve their balance and coordination!😊👍🏻💙🧡💛💚
@LilyMarsWrites
Жыл бұрын
I agree! I always say I'm not a senior but I intend to be one some day and I want to be ready for it. 😂
@suedepinto2016
Жыл бұрын
Oh, wow, you read my mind, exactly! I see the struggles of elderly loved ones, and I feed like this is one thing we can do for ourselves to prepare (as much as you can).
@TheGirlWithThePilatesMat
Жыл бұрын
That's very true Sue ❤️
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful! Thanks for that comment Sue! 🤗
@suedepinto2016
10 ай бұрын
Love this one, especially “Aladdin arms” balance move - excellent!😊❤
Another awesome workout Rachel. I need a lot of work on my balance so truly appreciate your videos. I’m an 84 year young female who has a lot of trouble with the floor exercises so need the ones sitting or standing. Thanks to you I’ve got some now. Make more please!
@TheGirlWithThePilatesMat
9 ай бұрын
Awww 🥰 You are so welcome and yes do keep going and I will keep making more for you. Have you tried my standing ballet inspired workouts? I think you may like them too 😘
@anntews6325
9 ай бұрын
@@TheGirlWithThePilatesMat Rachel, no I don’t think I’ve tried the standing ballet inspired workouts yet.bbWould you please provide a link with the playlist for me? I would really appreciate it a lot.
Great new vid Rachel. Love the new studio. Love that it’s only 20 mins. You are my fitness guru! Thanks 🙏🏿 xx
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Julie! ❤️
Thank you for another great workout Rachel. Quite challenging but I didn't lose my balance!
@TheGirlWithThePilatesMat
Жыл бұрын
Great job Vivian! ❤️
Loved this stretch and balance Rachel gets you going again around teatime when feeling a bit tired 👏🏻👏🏻👏🏻😘
@TheGirlWithThePilatesMat
Жыл бұрын
So glad it helped Anne! ❤️
A beautiful stretch and a great challenge for the balance...Thank you so much x
yes, love this workout and I am 73 years young!! Thank you, Rachel.
@TheGirlWithThePilatesMat
Жыл бұрын
Yay! So glad you enjoyed it 🤗
Simple, but powerful and effective!
@TheGirlWithThePilatesMat
6 ай бұрын
Glad you like it! 🤗
Although I have arthritic knees I did not find this too difficult. I have been having issues with my balance during some of the past sessions, but having alternated this with other sessions of yours my balance has improved immensely. Thank you.
@TheGirlWithThePilatesMat
Жыл бұрын
Good to know Diane! ❤️
Excellent. Thank you. These help so much in my balance for dancing competitions.
@TheGirlWithThePilatesMat
Жыл бұрын
Good to know Victoria! ❤️
Love this session. I am 75 years old, and I practice Pilates with Nicole, but I have difficulty with my balance and you help me very mucho. thank you, regards from Lisbon, Portugal.
Great balance and strengthening exercises.I am feeling tuned now to go with my day!🎶🎵🎶
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful! ❤️
Thank you. I have vestibular migraine affecting balance. This routine was great.
@TheGirlWithThePilatesMat
Жыл бұрын
I'm glad this helped Elizabeth! ❤️
Love!
Thank You so much for another great daily workout. I've had arthritis for 25 years +. Recently another development of it has affected my shoulders, upper arms and hands, I already have a bionic (THR) hip. After a disappointing conversation with my GP, I took my own health and well being into hands and follow both yoga and pilates online. I am seeing benifits everyday doing balance and all over body stretching. You are a great teacher. Thanks again.
@tricia222
Жыл бұрын
Well done Linn. If you are in the UK you might be interested in joining the Peoples Health Alliance who are starting hubs to provide alternative help/therapists etc.
@thereyougothen
Жыл бұрын
I have a titanium hip too, and Rachel’s pilates is the only exercise programme I’ve been able to stick with
@TheGirlWithThePilatesMat
Жыл бұрын
That's such a positive message Linn - thanks for sharing! ❤️
My first visit. I’m eighty, in pretty good shape. Loved your routine, especially the last section on balance.
@TheGirlWithThePilatesMat
Жыл бұрын
Welcome aboard! Dear Joan, it's lovely to hear from you and I am delighted you enjoyed the session. You can find lots of sessions like this in my Seniors Playlist. Enjoy! Best wishes, Rachel
Really enjoyed this session especially! Thank you Rachel.
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome Jennifer! 🤗
Thank you soooo much
So glad I found you! I really enjoyed the session and I am looking forward to the next one.
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Cecelia! ❤️
Get well soon Rachel..can't see you unwell for long..coming to this workout it challenged my ba!ance so much.. enjoyed it no doubt but couldn't just do the arms coming back rotating above t
Am enjoying this new seniors work out! But couldn’t have done it I hadn’t done your original seniors one! Feels like a workout! Thanks and Merry Christmas from Malta!
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful - thanks for sharing Carol! ❤️
Thank you. I really appreciate these exercises.
@TheGirlWithThePilatesMat
Жыл бұрын
You're welcome! Thank you 😊
Thanks Rachelle
Hello Rachel, I think this is my favourite seniors' video at the moment. A big thank you as always and greetings from a very wet Switzerland.
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome! Lovely to hear from you Mary and you'll be pleased to know i just filmed some new Senior videos which I'll be ediditng and putting out over the coming months. so glad you like this one 😊
I just discovered you and so glad I did! This workout felt absolutely wonderful, and it's so good to see someone closer to my age group instead of a 30 something. You have a new subscriber, and I will be visiting quite often. Thank you so much! You have exactly what I was looking for. :) I'll be 67 in April.
@TheGirlWithThePilatesMat
Жыл бұрын
Welcome Crystal - great to have you aboard! ❤️
Love this, as always ❤
Great session after doing the killer advanced session yesterday to finish off the spring playlist-I need to work on balance every day, and Rachel makes it enjoyable!😊❤
@TheGirlWithThePilatesMat
2 ай бұрын
Wonderful! well done for finishing the Playlist Sue! A superb achievement ❤️❤️❤️
I am 75. I've just started pilates and Rachel is brilliant. Easy to start and progressive which suits me well. i do it first thing in the morning
@TheGirlWithThePilatesMat
Жыл бұрын
Wonderful Dudley! 🤗
Great workout. Will do this again. Thanks Rachel!
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome! ❤️
Thank you for a very nice set. I have a pretty bad bunion on my left foot (I think many seniors do) and that means that balance exercises are important because the correct movement of the foot or feet is compromised.
@TheGirlWithThePilatesMat
Жыл бұрын
You're so welcome Bonnie! ❤️
Incredible. Thank you R. 🤗
@TheGirlWithThePilatesMat
Жыл бұрын
You are so welcome
love your outfit and different venue. always enjoy your classes. greetings from south africa
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Frieda! ❤️
Thank you times a million, excellent yoga ❤️❤️ON
Thanks!
@TheGirlWithThePilatesMat
Жыл бұрын
You're welcome, thank you 🤗
Fab thanks!
Thank you
Lovely warm up, thank you. x
Thanks Rachel. I love the venue.
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Diana, so glad you enjoyed the session and the lovely venue 🤗
Loved this session .Thankyou. I seem to live with a stiff neck continuously any help for this .
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Penny. Check out some of my Kneck videos to see if they may help : kzread.info4t389cUATaE kzread.infokB0A7Wc2JJch kzread.infoo6XFtcvTrYU ❤️
great stretching ! Thank you, Rachel!
@TheGirlWithThePilatesMat
Жыл бұрын
Glad you liked it Linda!! 🤗
Thank you Rachel, really enjoyed that. xx
@TheGirlWithThePilatesMat
Жыл бұрын
You are so welcome! ❤️
Thanks Rachel, wonderful workout. Cheerio from Toronto!
@TheGirlWithThePilatesMat
Жыл бұрын
Glad you enjoyed it! 🤗
Thanks again Rachel for a wonderful workout ❤
@TheGirlWithThePilatesMat
3 ай бұрын
You're so welcome! Glad you liked it ❤️
Fantastic enjoyed it 😀
Love this
I missed this today but will be doing it later ☺️
My comment disappeared, I wanted to say thank you for the special list, and condolences on the loss of your dear queen. I did much better with Aladdin arms this time, still a lovely challenge!🇬🇧🇬🇧🇬🇧
@TheGirlWithThePilatesMat
Жыл бұрын
Thanks Sue - that's very kind of you. Glad to hear you got on well with this! 🤗
Just done this one again. Will keep practising! Also bought you a coffee, I hope.
Great class.
@TheGirlWithThePilatesMat
8 ай бұрын
Many thanks! ❤️
Thank you. I appreciate the 20-minute routine. Not sure what subscribing entails or quite what to do after clicking "Subscribe."
@TheGirlWithThePilatesMat
Жыл бұрын
Hi Phylis - that's all you need to do! Thanks so much! 💗
What a great balance workout loved it 😊
@TheGirlWithThePilatesMat
2 ай бұрын
So glad! xx
Thank you so much I w definitely make this one a regular
@TheGirlWithThePilatesMat
Жыл бұрын
Please do! ❤️