Standing Pilates and Stretch for a Full Body Workout- 20 Minutes | No Equipment Needed

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.

[@bettythompson737]

one of my favorites that I always coem back to - thank you!

[@TheGirlWithThePilatesMat]

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 💕

[@lienekeemmink1934]

lovely. so gracious

[@patriciacurtis920]

Thank you Rachel. That video was really good!hg,

[@thelittlewood7633]

Hi Rachel, Thank you so much for this workout, tried it today for the first time and thoroughly enjoyed it. Many thanks Linda

[@ccee8554]

I really like this to start my day!

[@LindaMarcotte]

Hello lovely Rachel! This was fabulous, energizing and fun! You are truly the best!! Love from across the oceans!

[@ElizabethGoodman-rg8lj]

I love these standing routines - really energising in the morning!

[@eve938]

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.

[@TheGirlWithThePilatesMat]

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 😊🤗

[@deeohliger4125]

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.

[@kathyjohnston3971]

As always a great workout. So glad I found you during Covid time

[@lynnblack6493]

Wish I could push the like button 2-3 years later. Still makes me feel good to do the exercises!

[@user-zc4lu1lk4q]

greetings from Melbourne, Australia, and thanks to Rachel for helping us seniors to keep fit.. suzie and John

[@jackyscott9995]

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.

[@lisapowell8213]

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!

[@user-ng7nh2uz4w]

Adding more of Rachels video exercises to my routine as part of my healing journey. Thanks Rachel, enjoyable.

[@WillowPatty]

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.

[@susansatchwell8482]

Not sure I have done this one before nice morning stretch for stiff back and shoulders. Thanks so much!

[@myrnamarell4497]

What a wonderful surprise. It’s about 5 pm and activities coming to an end. Workout perfect. Thanks Rachel

[@marialuisaneves5373]

How many surprises are still to be found?Another wonderful workout! Thank you, Rachel!

[@suedepinto2016]

Lovely after yesterday’s challenging 🥵workout! I needed to stretch!😊

[@marieballion8142]

🌻Thanks Rachel. This session prepares me to swim. Crawl in the Méditerranean Sea within soon in June 🏊🏖️ God Bless you your husband and relatives 🥰🌞

[@margaretjongebloed6386]

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 ❤️🙏🏼

[@ursulaw8402]

Thank you 🙏 I feel amazing 🤩 after this wonderful stretches

[@suehayhoe3816]

These standing workouts have really helped my golf game!!

[@GODSGIRL6721]

Oh I love this one . I need this in my hips to be more flexible. I'm a lunch lady in an elementary school, and we are very busy standing, lifting, e.t.c. These stretches are very helpful. Thank you.

[@iditsandler8394]

A totally brilliant standing Pilates workout - thank you for a superb start to the day ❤

[@lyndataylor1065]

I have done your workouts since u began and cannot tell u how much they have helped me especially during lockdown. I am 77 years young several years ago had a new hip which left one leg shorter than the other but there is always a way round things your workouts have certainly helped my balance and well-being thank u so much looking forward to your new workouts and having a go xxx Lynda Yorkshire

[@valeriebeale1789]

Missed your live session yesterday so did this on waking & it was perfect for gently waking up my body, added a few exercises given by my osteopath so now I’m ready to start the day. 🙏 Thank you

[@mikejason4557]

Hello Valerie. How are you doing?

[@janettej]

Perfect warm up stretch....now a brisk walk, Thank You x

[@TheGirlWithThePilatesMat]

You're so welcome!

[@ChrisChristian-zh2vg]

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!

[@melissajamison1064]

Wow Rachel I feel so alive in my body after this and very very relaxed!!! I love it❤

[@raineea9750]

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

[@tinali5309]

Thank you so much Rachel !Have a nice weekend!

[@vanetamorrison2972]

Worked from 9:30am today until 8:30pm. This was so needed. I was disappointed when it came to an end. I was in the zone. Thank you lovely lady. 😃

[@debbiebaker68]

Really enjoyed the session-20 mins is ideal for me-

[@rolandbrooks467]

Hi Rachel, I've only just "found you" as such and as a 69 year old Asthmatic think this along with your "" Standing Pilates for Seniors 60+ "" will make a great daily work out for me. Hoping that as I get healthier and more supple I may be able to move on to some of your more challagine videos / workouts.

[@TheGirlWithThePilatesMat]

You will Roland. Just listen to your body and do what feels right for you. With each session you will get stronger 😊

[@Me-hs4jj]

Hi Rachel. I hope you’re doing great. Another fun and beneficial session completed with you. I just wanted to say; one of the things I really appreciate about your videos is that you work your left whilst telling us to work our right, so it’s so much easier to mirror. I’m not daft but a simple gesture like that makes it so much easier to follow. Thank you so much for getting me in shape and having fun whilst doing it. X

[@TheGirlWithThePilatesMat]

Thanks for noticing that! It workd my brain I can tell you but is the way I learnt to dance and the way I taught dance as well as Pilates. So glad you enjoyed the session 😊

[@styliani-stellayeorgouli6410]

it unlocked my stiff back and shoulders, very good combination of work for the whole body, thanks!!

[@710totem]

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!!

[@suedepinto2016]

Doing two old faves from the August Pilates playlist for this Sunday session, this lovely stretch session plus my favorite 15-min standing resistance band session. Perfect after a walk at the park!😉💛💙💚hope you’re staying cool, Rachel and European Pilates buddies, take care!🥵

[@suedepinto2016]

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!👍🏻💪🏼🤗

[@susanclingenpeel3338]

Nice stretching, Rachel ! It's always nice to have such a change in variety of routines !

[@TheGirlWithThePilatesMat]

You’re welcome Susan 😊

[@mariapace4586]

Lovely for when you're short of time. Thank you Rachel.

[@clarecrosland6775]

I wish I had discovered these Pilates work outs before. Well explained, thankyou especially when and how to breathe !As a senior found the Standing Pilates really beneficial.

[@cristinabennett3230]

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!

[@lynns1285]

I felt sluggish first thing, this has really woken up my whole body. Feel great now, thank you!

[@gillnichols9437]

Thank you Rachel - lovely short stretch workout- a great start to the day !

[@pattikino9140]

This was such a great calm stretching routine! I absolutely love all your standing workouts.

[@gloriaray7084]

Same. Very useful for feeling wonderful

[@carolcollins6739]

Thank you its summer here in North America and my husband and I did your workout after at least one month just because we had nice weather and were out gardening but that did not help our stretching and when we did this workout we felt better. So back to your stretching and workouts. lol thank you again

[@lynnblack6493]

Perfect as I try to get back at it! I promise I'll keep at it!

[@jackydavies8783]

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 ❤

[@debbie7771]

Love this. Thank you. I’m a massage therapist and have a busy day of clients so this was perfect.

[@TheGirlWithThePilatesMat]

Great to hear 😊 Thanks for sharing Debbie and yes, with your job I’m glad you take time to look after your body too 🙏

[@marionwilk4847]

That was great for me this morning. Thank you Rachel ❤❤❤❤

[@gemmamurray5482]

Absolutely loved this work out, especially the arm/shoulder part at the beginning.

[@annegraves5875]

Great one Rachel when times a bit short even so another favourite for me……👏🏻👏🏻👏🏻👏🏻🌻

[@lyspoet81]

Thank you so much! Recovering from stroke and I could do the class!

[@2emmss]

Good full body workout that has balance exercises. Thanks, Rachel!

[@tamarasullivan5656]

Beautiful class. Thank you.

[@TheGirlWithThePilatesMat]

You’re welcome Tamara 😊

[@jaquiward3709]

I liked this, especially good for my feet. I am a senior with arthritic problems and these exercises really help, thanks Rachel

[@narminhuseynli5272]

Definitely, this was what I needed today after an exhausting work day. Thank you Rachel

[@jean-qt2qe]

Really good workout for the whole body... I love the 20 min routines. Thank you Rachel. x

[@TheGirlWithThePilatesMat]

Glad you enjoyed it Jean! I’ll keep making these 20 minute routines as I can hear how much you enjoy them 🤗

[@nataleec7030]

Fab start to my day, have used it before I go on to other exercise. Loved it! Thanks again.

[@di9884]

thank you for making these available to us home bods.💝

[@hazelgent4110]

Love your classes... so pleased they are standing as I hate laying on the floor to exercise. They really make me feel ready to start the day or I can actually do them at work if I dont get up in time :-) Its been about a month now and I move so much more easily and feel so much more energised after doing even the 10 minute slots. Love the fact that you don't have an American accent and cheesy background music as well....Thank you so much

[@TheGirlWithThePilatesMat]

Thanks so much Hazel! So glad you enjoy the style of my workouts and teaching style. Keep up the great work 😊

[@lorrainesmith752]

Following Rachel for 18 months now. Love it ..Thank you.

[@TheGirlWithThePilatesMat]

Thank you Lorraine ! Lovely to have you in our happy, healthy community 🤗

[@victoriagallipani5753]

Wonderful. Great stretch. As a senior, these standing pilates workouts are my favorite. Thanks.

[@doreenturner9218]

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 💛

[@sueburke2307]

Just what I needed after a days gardening. I really enjoy the short 20 minute workouts. Many thanks

[@TheGirlWithThePilatesMat]

Glad you enjoyed it Sue! Great to hear you enjoy the shorter workouts 😊

[@janetivey2333]

I've done this routine a few time now and today I FINALLY GOT THEARM CIRCLES RIGHT!!!!

[@ginarussell3887]

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

[@cherylfromvirginia6287]

This felt wonderful! What a great exercise and stretch for all of the body!! I put it in my saved folder to do many more times! Thank you Rachel!!

[@TheGirlWithThePilatesMat]

Wonderful! 😄

[@cynthiapitt7548]

Rachel, thank you for all you've learned to teach us! Workouts are EXCELLENT!

[@heatherpeacock2225]

Yea! a new class! Thank you Rachael! Love the new studio too!!!!

[@TheGirlWithThePilatesMat]

You’re welcome Heather. And so glad you like the new studio, it’s been lots of work for my husband! 😊😘

[@SuperJosyan]

Is this proper Pilates? It is so different and quite tough but i will adopt it as my daily warmup! Thank you the Lady with a mat!

[@suedepinto2016]

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!

[@pirkkorantanen6962]

Thank you, Rachel - and greetings from Finland!I found your chanell during the winter when I missed my regular pilates- and the other exercise cources. You combine them in a lovely way and I'm gettin addicted ;) P

[@mikejason4557]

Hello pirkko. How are you doing?

[@willemijnouthuijse3697]

That last move was a good 'swinging' end at the beginning of my day! Thank you, Rachel!

[@TheGirlWithThePilatesMat]

Glad you liked it! I used to teach that move in my dance class and it was always a favourite 🤩😊

[@joyjchen5496]

Again I love every minute of it! Thank you Rachel.

[@terri6535]

Fantastic workout Rachel really enjoyed that one.

[@mikejason4557]

Hello Terri. How are you?

[@silviauriarte4418]

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!

[@francienhudson8810]

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

[@tracycrawford8999]

Absolutely loved this, what a wonderful stretch. Such a great surprise and a great start to my day. Thank you Rachel for all you do.

[@TheGirlWithThePilatesMat]

You’re welcome Tracy. So good to hear you enjoy the sessions 😊

[@lynnblack6493]

Done deal. Good stretches. And congratulations Rachelle! You deserve the success!

[@margaretscott7472]

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.

[@marthasanchez932]

Great Functional Workout Ms. Rachel thank You.

[@lynnblack6493]

Loved it!

[@tessatandler393]

Thanks..I loved the stretching.. and I really need to work on my balance

[@delilahcohn4124]

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.

[@jacquelineray9390]

Love all the different things you think of to do - really enjoy your videos so thank you Rachel

[@TheGirlWithThePilatesMat]

Ah thank you Jacqueline- so glad you enjoy what I do! Lots more to come 😊

[@loubruno797]

Thank you for a great class.

[@TheGirlWithThePilatesMat]

You're very welcome!

[@annhigh4634]

Thanks Rachel. You have kept me going throughout 'lockdown.

[@TheGirlWithThePilatesMat]

You’re welcome Ann, I’ll be staying here and continuing post lockdown so do keep on watching 😊👋

[@carolelongman2091]

Lovely short standing stretch class. Thank you. This is one to keep. Maybe a chair to help balance.👍🏻🙂

[@marinaarbuck4703]

love this one , perfect for a short brake while in the office. Thank you!

[@christinaporcelli]

My body was killing me! I did this stretch and I feel brand new! Thank you

[@deanpeterson5163]

A very nice morning workout for me.

[@kimpine8042]

hi Rachel , i absolutely love all your videos. you have been quite a life saver for me , after knee injury. i have strengthened and am loving the standing ones, particularly the standing , 20 minute pilates. i usually do this one in conjuction with the painful knees chair one. even tho i can move on, i am just sticking with your workouts and trying the tougher ones as i feel the strength and healing. i am grateful to you for your work. keep it up. your are appreciated.

[@TheGirlWithThePilatesMat]

Thank you so much Kim 😊

[@melissajamison1064]

Always excellent!!! ❤ Thank you very much ❤ Rachel

[@sickofitall-72]

I just found your channel recently while searching for gentle stretching to help with MS related leg muscle tightness and have been enjoying your content. I was wondering if you might be able to direct me to any of your standing workouts that might be appropriate for someone with balance issues, yet still providing wonderful stretches, particularly for the legs? I love everything I have tried, but standing on one leg is difficult and I lose all form. Thank you from Canada!

[@nancylim6809]

I love and enjoyed doing all the movements . Makes me feel flexible all over ! Thank you Rachel !

[@TheGirlWithThePilatesMat]

Fabulous! That’s great to hear Nancy 😊

[@orifelix3176]

You are amazing! All you done is very heplfull, thank you so much💐!

[@ailsajones4508]

Thank you loved this great to stretch the toes too. I love your channel , good idea to have an August workout different Pilates every day.

[@melindahuntley9873]

brilliant, the time went by so fast, thank you so much

[@joannesmithies7647]

Thank you really enjoying it