Pilates for Seniors & Beginners // Standing Energizing Workout with Mini Ball

This fun workout will leave you feeling stretched, strengthened and invigorated! The mini ball is optional, all exercises can be done without the use of the ball. I hope you love this workout as much as I do!
All moves are performed in a standing position and are low impact making this workout perfect for seniors and beginners. Though people of all ages and abilities enjoy my workouts because of the challenging yet achievable exercises always leave you feeling great!
This workout is also full body. In 25 minutes we will work all major muscles groups including some great standing core exercises. Let me know how you like it in the comments.
Here is the link to my amazon storefront where you can find the ball that I am using for 10% off
amzn.to/3JsOMOL
*Enter code FITSHAPE at checkout for 10% off Probody Pilates equipment!
Top that I am wearing:
amzn.to/3yv0JAx
Other products that I use and/or recommend:
www.amazon.com/shop/seniorsha...
as an Amazon associate/influencer I earn from qualifying purchases
SeniorShape is on Facebook:
/ seniorshapefitness
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[@debbie7771]

So great! I’m trying a challenging hike later and this was perfection for a warm up/light strength workout. I used my yoga block and felt it everywhere. Brilliant workout.

[@SeniorShapeFitness]

I LOVE that you used a yoga block Debbie! Great tip :)

[@teresapoloncsak7546]

Lauren, you have an amazing gift of peace that comes across in all of your workouts. They are effective and calming at the same time. Bless you for sharing your gift with us all!

[@SeniorShapeFitness]

You are so kind Teresa! Thank you 🤩

[@happylife1080]

More of these please. 😅😊

[@barbiec4312]

Tried this the other day with no ball and loved it so much that we ordered balls and today we are back at it! Thank you so much. ❤

[@SeniorShapeFitness]

So glad! I have a whole mini ball playlist when you are ready for more!

[@adolfogirau2610]

Lauren you are an excellent trainer! Thank you for sharing your knowledge with us!

[@SeniorShapeFitness]

You're so welcome!

[@shawnlitzenberg4108]

Lauren - another great class! I feel energized for my day. I love the variety in your workouts.

[@SeniorShapeFitness]

Awesome! Thanks so much Shawn :)

[@cindyl6167]

Great class, I didn’t have the ball so I used a Pilates ring and it worked wonderfully!

[@SeniorShapeFitness]

Awesome idea Cindy!

[@lilianatosic2522]

Yeahhh a mini ball routine. I loved it! Thank you.

[@SeniorShapeFitness]

You're so welcome! Thanks Liliana :)

[@patriciadalton5601]

Feel so good a great class. I had to let my ball down a bit because I couldn’t grab and was flying out my hands got it together in the end 😂❤

[@SeniorShapeFitness]

Glad you liked it Patricia! Next time, let some air out of your ball. It will make it much easier to grasp :)

[@reneklein6049]

Hi Lauren. Hope you are having a great Sunday. I totally enjoyed this. Great standing pilates workout. Very relaxing, but effective. Glad that I found this. ❤❤

[@SeniorShapeFitness]

Thank you! You too Rene 😍

[@reneklein6049]

​@@SeniorShapeFitness😊❤

[@ClioD]

I love love love this workout! More mini ball pilates workouts please...❤❤❤

[@SeniorShapeFitness]

Thanks so much, I'm thrilled you love it!!

[@db2165]

Dear Lauren, I thoroughly enjoyed this workout and feel wonderfully stretched now. Thanks for your excellent workouts.

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you are enjoying them :)

[@kellypantaleoni5166]

So much fun! I love how the addition of a prop brings in so much more focus. Thank you and I hope you’re having a splendid day❤

[@SeniorShapeFitness]

Thank you! You too Kelly :)

[@christianeatallah7362]

great workout. thank you very much. it seems easy but very effective

[@SeniorShapeFitness]

Glad you liked it! You're right it's very effective :)

[@marthasanchez932]

Lauren what an amazing Pilates workout thank you.

[@SeniorShapeFitness]

Thanks Martha! You are most welcome 💜

[@krichland]

Love these pilates workouts! Thank you !

[@SeniorShapeFitness]

Yay! Thanks Karina :)

[@GrandOldMovies]

Such an invigorating class! I really appreciate how your classes don't use any 'tricky' moves but are still challenging to do - I always feel strengthened and worked out!

[@SeniorShapeFitness]

I love that! Thank you 💜

[@lsdev4229]

Another GREAT workout Lauren. Didnt have a ball but still did all the moves and no need for a chair for balance...yah! Thanks to both you and Mike for these monthly playlists🥰🇨🇦Sharon.

[@SeniorShapeFitness]

Great Sharon! I'm impressed you didn't need a chair :)

[@marleneforte4717]

Perfect! I enjoyed this work-out very much. Keep up the great videos. I like the variety. Love the positive attitude you have.

[@SeniorShapeFitness]

Thank you so much Marlene :)

[@bingbing9600]

Tried this today, and this is great! It's challenging enough but very gentle to the body. It made me feel good! Thank you for this lovely workout! 🥰

[@SeniorShapeFitness]

That’s great to hear, I’m so glad you tried it 🙌🏻

[@ninahuntington5384]

This is a wonderful and comprehensive video. Once again, you are clear with your instructions and also very encouraging . Thank you.

[@SeniorShapeFitness]

You are very welcome Nina! I'm thrilled you liked it :)

[@thecraftingspot3534]

Great class ! Bookmarked and on my playlist already.

[@SeniorShapeFitness]

Awesome! Thanks so much :)

[@juliemacefield3307]

Great class I feel wonderful thankyou 🙂

[@SeniorShapeFitness]

You're so welcome! Thank you Julie :)

[@sandyf8556]

Wonderful!!! Thanks Lauren for the new program. Loved it.

[@SeniorShapeFitness]

Glad you enjoyed it! You're welcome Sandy :)

[@margaretek5350]

OMG this was such fun and I feel refreshed and amazing! What a precious gift you are and have! Thank for sharing! Blessings 🙏🙏🙏

[@SeniorShapeFitness]

love that! Glad you enjoyed it!

[@spikeisaak]

Hi Lauren, I see that I'm not the only one who thought this workout was so much fun! Thank you very much for sharing!

[@SeniorShapeFitness]

You're so welcome! Thanks Carrie :)

[@mkmoss5252]

You said “fun workout” I agree! Super just super! I especially love your tips along the way-“squeeze your elbows” Thank you!

[@SeniorShapeFitness]

You're so welcome! I'm glad you thought it was fun and super :)

[@arlenem.4579]

This is great! Maybe my new favorite 🥰 Thank you.

[@SeniorShapeFitness]

You’re welcome 😊 I like this one too Arlene!

[@suzannedavis4992]

Appreciate your channel so much ❤️

[@SeniorShapeFitness]

Thanks Suzanne, I appreciate great viewers like you 🤩

[@alicenesbitt]

Lots of fun - good stretches as always thankyou….🙏

[@SeniorShapeFitness]

Glad you enjoyed it Alice :)

[@bonniesnowqueen7321]

Thank you, Lauren. I feel taller and stronger!

[@SeniorShapeFitness]

yay! I love that Bonnie. Thank you :)

[@heavenb0und]

Loved it! Feel all stretched out! Thanks so much!😊

[@SeniorShapeFitness]

Yay! Thank you 💜

[@annperez4383]

Thorough but brief! You worked so much into that time! Thanks!!!

[@SeniorShapeFitness]

You bet! Thank you Ann ;)

[@juliemacefield3307]

Yes I feel wonderful thankyou Lauren 🙋💐

[@SeniorShapeFitness]

I'm glad!

[@juliemacefield3307]

Thankyou lauren a perfect class after a busy day great stretches see you tomorrow 🙋❤️🎄

[@SeniorShapeFitness]

looking forward to it :)

[@abbyyanow5811]

love the exercises with the ball :-)

[@SeniorShapeFitness]

Yay Abby! I love using the ball too :)

[@mocharulez3783]

This was great for stretching and good moves.

[@SeniorShapeFitness]

Thanks so much, glad you enjoyed it :)

[@rebeccajones5316]

Great workout! Definitely one of my favorites!

[@SeniorShapeFitness]

Awesome Rebecca! Thank you 🤩

[@goni84able]

Great workout!I love mini ball and standing workouts!thank you❤

[@SeniorShapeFitness]

So glad! You are most welcome :)

[@cimy]

Pretty challenging 🤩my muscles were sometime shaking 🙃Loved it Thanks

[@SeniorShapeFitness]

You’re welcome 😊 Embrace the shake Laura ;)

[@Yaro79514]

This was so much fun! The ball really added to the class, making me much more aware of my posture and as always thank you for the reminders and great warm ups/cool downs!

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you had fun with this workout Tina. I agree the ball make you more aware and makes it fun :)

[@tamaradahling9887]

Great workout! I don’t have a ball so I used a small pillow which sort of worked. Your workouts have helped me immensely recover from cancer treatments. Thank you!

[@SeniorShapeFitness]

I'm happy to hear they have been helpful Tamara! You are most welcome :)

[@audrey3503]

Omg I absolutely Loved this one! It flowed and felt so natural. Only my 2nd mini ball workout and I am hooked! So much fun.😛

[@SeniorShapeFitness]

Yay! I 💜 the mini ball too Audrey!

[@tracyheath6076]

Feel like we just did recess and played with the ball; with a bunch of squats. Always love those squats….thank you. ❤🦋❤️

[@SeniorShapeFitness]

You're so welcome! Thanks Tracy :)

[@marnw2592]

so much fun with the ball! thanks. Love that you have so many different kinds of workouts.

[@SeniorShapeFitness]

You are so welcome! I love using the mini ball too :)

[@jeepersandrandy]

What a unique and refreshing strength and stretch this was using the mini ball! This felt wonderful, energizing and amazing! I followed with your Seated Workout for Legs & Lower Body and a quick stretch! Thanks again for another great workout, Lauren!

[@SeniorShapeFitness]

Yay! I get excited when people really like this one, because I do too :)

[@jeepersandrandy]

I love mini ball workouts@@SeniorShapeFitness

[@bobiemalki]

this was a lot more fun than I thought it would be, Used muscles that i haven't used in a while. Love your creativity and your warm and gentle voice.

[@SeniorShapeFitness]

Thank you so much Bobie, I appreciate that :)

[@sylvieallard6501]

I suffer from vertigo and this all standing workout was perfect for me today.

[@SeniorShapeFitness]

Great Sylvie! I'm glad this is a good workout for you :)

[@sherrygoff8088]

Love this

[@SeniorShapeFitness]

Yay! This is one of my favorites too Sherry :)

[@gaylevaughn]

That felt amazing! Thank you … I love your videos😊

[@SeniorShapeFitness]

So glad Gayle!!!

[@zsofiagoitein8243]

It was really great. I like your ball exercises so much. (Together with the others, of course.)

[@SeniorShapeFitness]

Glad you enjoyed it!

[@juliemacefield3307]

Thankyou Lauren I love these band workouts perfect for me today my virtigo as flared up again so a seated workout great today ❤️🙋

[@SeniorShapeFitness]

You're so welcome! Thanks Julie :)

[@mariannehoffarth6709]

Wonderful!!

[@SeniorShapeFitness]

Glad you think so! Thank you Marianne :)

[@rhondagallone5908]

Ohhhh I need more of this class please!! 😊💜😘

[@SeniorShapeFitness]

so glad you like it Rhonda! Here is a similar one: kzbin.info/www/bejne/eIOaeWR4pbaCrKc

[@user-mt5bw1sr3m]

Luv this workout! Can be gentle or challenging, but always fun!

[@SeniorShapeFitness]

I agree and think the ball always makes it fun :)

[@zsofiateleki3876]

Thank you for the workout :D It felt really good, i will definitely redo this ^^

[@SeniorShapeFitness]

You're so welcome! Glad you liked it💜

[@1Alinalina1]

Thank you so much ❤🌹

[@SeniorShapeFitness]

You're welcome, so glad you like it :)

[@kristenelder1190]

I've been working out with you for a few months now, so I took the plunge and repeated the middle section of the workout (doing the warmup and cooldown once), and it was awesome! I heard you mention it in another video and it's a great idea.

[@SeniorShapeFitness]

That's great Kristen! It works with most of my videos to make them longer or to do another set.

[@woollenitbelovely]

I loved this workout. I can't get onto the floor yet, my belly is too big, so I really enjoy your standing and seated workouts. I'm slow and steady, but I'm feeling the burn. 😊

[@SeniorShapeFitness]

Love that you are feeling the burn and great job making it work for you :)

[@heatherresnick4756]

This was a different way to exercise and it was good! Thanks!

[@SeniorShapeFitness]

Glad you liked it Heather :)

[@bridgetwilson5160]

Thank you so much. Great little workout which I enjoyed very much. X

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks for working out with me Bridget :)

[@ursulahearn4181]

Loved the workout!

[@SeniorShapeFitness]

So glad you loved it!! Thanks Ursula :)

[@laurabeck2738]

Omg...I have to tell you, that I love, love, love this!!! Wonderful strengthening and lengthening!! Great workout! 😊💗!

[@SeniorShapeFitness]

Thanks so much 😊 It's one of my favorites too Laura!

[@donnaalterkawi7047]

So glad I discovered your channel! Workouts I actually look forward to! This is one of my favorites. My yoga block works perfectly in place of a ball.

[@SeniorShapeFitness]

Awesome! I love that Donna :)

[@kurial6579]

Thank you very much for this wonderful workout with a ball. 💐

[@SeniorShapeFitness]

You're so welcome! I'm glad you liked it :)

[@rhondagallone5908]

Enjoyed this so much!! You are so creative 🥰💜😘

[@SeniorShapeFitness]

Thank you so much!!

[@joanneginever1890]

Love this workout and it is heaps of fun 🎉😊👏 I've had a mini pilates ball for years, but this is the best workout I've found to make good use of the ball. Absolutely brilliant. Thanks so much, yah ,👍🌟

[@SeniorShapeFitness]

Yay! Thanks so much Joanne! The mini ball is my favorite prop to choreograph with, I think it makes everything fun :)

[@jeanfuhrman3328]

Great class! This was our first workout using a mini ball - loved it! I know you have several more workouts with a ball, so will be searching for those. Thank you!

[@SeniorShapeFitness]

Yay! Thanks for trying it Jean. I love the mini ball too :)

[@lilianatosic2522]

I keep coming back to all mini ball exercises. I love mini ball as a prop. :)

[@SeniorShapeFitness]

Yay! New routine with the mini ball coming on Monday !!!

[@eileen2211]

Good workout. I like using the mini ball.

[@SeniorShapeFitness]

Me too! Thanks Eileen :)

[@user-mt5bw1sr3m]

Thanks!

[@SeniorShapeFitness]

You are so kind! Thank you!

[@jerimay4009]

I LOVE THIS VIDEO!❤

[@SeniorShapeFitness]

Thanks Jeri!

[@maureenwilson7178]

OMG that was great. I have a lot of work to do on balance! I will get there. Thank you 😊

[@SeniorShapeFitness]

Yay! So glad you liked it Maureen! this week's new video (posted tomorrow) is a balance workout. It's a great add-on and will help a lot :)

[@luannmercer4002]

I thought this would be easy. It is not!! Great workout prior to horseback riding. Thank you!!

[@SeniorShapeFitness]

Glad you liked it and got a good workout Luann :)

[@bonnieculp3035]

Thank you Thank you Thank you

[@SeniorShapeFitness]

you bet Bonnie ;)

[@user-yv3bi6qx5n]

楽しいかった！とうもありがとう😊😊😊

[@SeniorShapeFitness]

Great! You are very welcome 💜

[@workouteveryday]

Amazing video workout, thanks.

[@SeniorShapeFitness]

My pleasure :)

[@workouteveryday]

@@SeniorShapeFitness okay good😍💖

[@amandasharp107]

Hi Lauren, loving your videos. So glad i found them. Just wondered if you could do a 10 -15mins floor core session for those who have back issues that cannot do crunches etc but want to work their abs/core please. Xx

[@SeniorShapeFitness]

Thanks Amanda! Have you tried this pilates video? kzbin.info/www/bejne/nnSpaqairt95n8U really any of my mat pilates videos have lots of work without traditional crunches.

[@emilydunn3570]

That was a great stretch after my 4 mile walk today.

[@SeniorShapeFitness]

Wow! I'm so impressed Emily :)

[@jillharrison5391]

Wonderful workout! I love barre - you feel the muscles work but easy on the joints and then you feel long and lean (even if not actually as lean as I would like lol). Thank you

[@SeniorShapeFitness]

I totally agree! Thanks Jill :)

[@user-bo8vu6xg3w]

Wow, I loved this, really effective.I love how a simple ball can help with good form. I used my grandsons Paw Patrol ball 😂. Thanks so much Lauren, will deffo do it again. So many great workouts ❤

[@SeniorShapeFitness]

That is awesome! I applaud your creativity Jane :)

[@ameera087]

thanks 👍❤

[@SeniorShapeFitness]

You're welcome 😊

[@jeedlynbailey4989]

Amazing workout with mini ball! It feels good to hold a ball like a little girl once again😂 Gentle and sweet. One of the many bests. Thank you so much Lauren😊

[@SeniorShapeFitness]

You're so welcome! I’m thrilled you like this workout too 😍

[@rayanmaryam6254]

Great thx

[@SeniorShapeFitness]

You're welcome! 🤩

[@mariofonseca]

Nice routine Lauen, Have a nice weekend

[@SeniorShapeFitness]

Thanks 👍 Glad you tried this workout Mario!

[@txlatinchicka5138]

OMGOODNESS! I didn't have a Pilates mini ball. I had to use a 2.2lb Theraband soft-weight ball. I am DRIPPING! The only challenging & bruising part was squeezing & holding the ball between my thighs. That was killer! If I can make it through this session with this ball, I'm not going to invest in a mini ball.

[@SeniorShapeFitness]

OMG, you're a rockstar!!!

[@txlatinchicka5138]

@@SeniorShapeFitness Or CRAZY. 🤪

[@SeniorShapeFitness]

@@txlatinchicka5138 😆 Either way, I’m impressed

[@Rivercat0338]

I loved this workout. Doable but pushed the envelope, and the ball helped me focus on form.

[@SeniorShapeFitness]

Excellent! Thanks Kate 💜

[@annagrisham2215]

Looking forward to trying this. I have a five pound kettlebell now. Been enjoying those videos. Would you recommend a six or 9 inch mini ball? I am seeing both online. Thanks

[@SeniorShapeFitness]

I'm using the 9 inch but a 6 would work just as well!

[@annagrisham2215]

@@SeniorShapeFitness I am finding so much pride in myself trying new things. Especially when I try something again and feel so much stronger and confident than the previous time(s) 😊 PS you always seem to know exactly when the sweating kicks in 😉

[@clc7378]

🎉 TY!

[@SeniorShapeFitness]

Thanks for trying it :)

[@christinaleclerc6080]

I love your workouts and your warm personality. 🙏🏻😀 It would be helpful for your participants if you showed modifications as some of the exercises are not appropriate for seniors with certain conditions like osteoporosis. Keep cueing about breathing and proper core activation. As you know both are central to Pilates! ♥️

[@SeniorShapeFitness]

Thanks Christina. I have an entire playlist for workouts that are osteoporosis friendly. Unfortunately, It's not realistic for me to show motivations for every move on all of my videos. I'm doing the best I can :)

[@9crafty11]

First time using a mini ball, & boy I really liked it! I prefer standing exercises & really felt the effect of the mini-ball. It was really good on my wrists & hands, as I do a lot of knitting & gardening, & it gave my hands a different motion which they appreciated. The only thing I modified was from 1st position to central position to releve. I found this hard on my ankles & knees to change the foot position , so just kept the feet central! Still felt it plenty 😅

[@SeniorShapeFitness]

Great Julia! Perfect modification and I’m thrilled you loved the mini ball! It’s my favorite prop too 🤩

[@hongloanphanthi5826]

good job thanks 💗💗💗💗💗💗💥💥💥💥💥

[@SeniorShapeFitness]

You're welcome, glad you liked it :)

[@user-tf9dn6op4r]

Super❤😊

[@SeniorShapeFitness]

🤗 Thank you

[@dkie7992]

So fun! Added wrist weights! Good for all levels and ages!!

[@SeniorShapeFitness]

Yay! I love that you added wrist weights :)

[@rosierosie62]

Day 48, unearthed squishy mini ball from behind a shelf, 1. workout with it as it is another workout gadget that I bought and never used lol. I find it hard to grip it with my fingers but leg work is going fine :)

[@SeniorShapeFitness]

Excellent! I think workout "toys" make it more fun :)

[@juliehoot3916]

Love your workouts! Would you please do a knee friendly calf only workout? I can't find it if you have one. 🤔

[@SeniorShapeFitness]

Thanks Julie. Are you asking for a calf only (lower leg) workout? There are not many exercises other than calf raises to work that muscle group. I would also consider calf raises to already be knee friendly. Am I misunderstanding you, or can you elaborate please?

[@juliehoot3916]

@@SeniorShapeFitness Thank you for answering! That is probably why I have trouble finding them. 🤣 The only one I can do right now is Stehi Nguyen 10 minute calf workout. Thought maybe you could do a different routine to break up monotony. Been doing this one for years! Just a thought.

[@SeniorShapeFitness]

@@juliehoot3916 try this one: kzbin.info/www/bejne/d2OaYZh8gdmtjpY

[@paulagabay9915]

Hi Lauen this looks fun How did you know I want to use my mini ball? I am thinking of doing this for my active rest day Sunday but I am very uncoordinated and will probably keep dropping the ball out of my legs.

[@SeniorShapeFitness]

It is fun Paula, and don't worry, it doesn't take much coordination :)

[@sofierina74]

❤

[@rubyjreads7503]

Great workout. What size is your Pilates ball?

[@SeniorShapeFitness]

Thanks Ruby! This ball is a 9 inch

[@gyunghistrawn6061]

Hi Lauren, I wanted to try this exercise with 6 inch ball very much so I ordered it yesterday. 😊 Can I do this exercise when I am not doing total body strength exercises?

[@SeniorShapeFitness]

Yes! this is a great workout to alternate with your strength days.

[@gyunghistrawn6061]

Thank you very much! I love all of your videos and can’t wait to try most of them if I have enough time to do so.😊❤

[@pamsmith7369]

One bone in the spine is called a vertebra (sounds like the ladies’ garment). Two or more bones in the back are called vertebrae (-ae is plural). It’s said like the cheese-Brie. Please don’t pronounce wrong. Just say ‘bones’ is you can’t pronounce properly.

[@SeniorShapeFitness]

The plural form is also pronounced with a long A. I've never heard it pronounced like "brie" with a long E. I refuse to argue grammar on my channel. If you would like to be helpful (and tell me what to do) then perhaps you have a comment regarding the actual workout.