Standing Pilates for Seniors to Improve Strength & Build Confidence | Osteoporosis Friendly | 30 Min

Join me for a 30 Minute Standing Pilates Workout for Seniors 60+. What I have done is put together some exercises for the general aches & pains in the joints and spine that come with age. As well as some other exercises to help combat loss of strength, coordination and balance that also comes with age, but and this is important It doesn't have to be that way! Doing these exercises regularly will improve all these things so I am recommending you build up to doing this workout at least twice a week. If anything is too challenging for you right now, don't worry, just rest and come back and try again when you're ready. You can alos have a chair handy to help withthe balance work. This workout is also Osteoporosis friendly so safe for people with any concerns relating to Osteopenia and Osteoporosis. Take care of yourselves and keep moving, it's really good for you.
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If you enjoyed this video and would like to do more workouts like this that are a gentle pace please pop to my Seniors Playlist where you will find lots of workouts to choose from: • Seniors and Gentle Beg...
Stay safe, Stay well and have a wonderful day!
Much love,
Rachel ❤️
#girlwiththepilatesmat #pilatesforseniors #seniorworkout
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Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
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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.

[@jack-xz7px]

Thank you Rachel TGWTPM for another good routine ….you’re great at these 🤗👍😉🌞👏☘️👌🙏😘

[@mollydougan5858]

I absolutely love your exercises for 60+ seniors! You have been a lifesaver for me! I've been watching you since the pandemic and without you this 70+ body would be in such bad shape. Please keep them coming! Best regards, Molly from Livermore, California

[@TheGirlWithThePilatesMat]

Hello Molly! How lovely to hear from you today and to know you've been following me since the pandemic. That is wonderful!!! So glad you enjoy what I do and I promise to keep them coming as long as you keep exercising with me! 🤗 Take care and have a wonderful day, Rachel 🤗❤️

[@user-jv6ob7tx5q]

I have seen such a difference in balance and mobility. Feeling so happy right now. Love your classes

[@MaggiePink-cs7gb]

I have been doing your osteoporosis friendly workouts most days for about 12 months now they certainly have helped me thank you Rachel.

[@lyndablyth8611]

🙏 I always appreciate you including osteo friendly classes rather than having to substitute for some movements, thank you 💐

[@TheGirlWithThePilatesMat]

You're welocme, so glad they help you 🤗⭐️

[@Colsee306]

I loved it. Lots I could do. I am 68 thank you Rachel

[@vanessamartin3029]

Hello Rachel and thank you so much. I am 75 and I had ham string tendonitis in the right buttock, so sitting, standing up, bending down hurt. I started going to our local NHS physio therapist. She gave me some exercises. A friend told me they look like Pilates movements. 7 weeks ago I started going to a weekly Pilates class in our village, only a 7 minute walk from home. Really nice group of 'students', men and women. Our teacher is very good. I wanted to practise every day, but I couldn't remember the moves, so I searched online and found your KZbin classes. I have been doing your standing Pilates for seniors every day (I missed one day). My balance is difficult but with practice it's getting better. My hamstring is so much stronger now that yesterday my physio signed me off. I feel so much better. I am also starting to be more strict about what I eat because I have been told I am pre-diabetic. Our Pilates teacher is pleased I am following your classes. I am not watching them live, only the recorded ones. So, thank you very very much. You are wonderful. Best wishes from Vanessa

[@TheGirlWithThePilatesMat]

Dear Vanessa, thank you so much for your wonderful message. I’m so happy to hear how Pilates has helped you and delighted that you have a very good local teacher as well as my videos to keep you going. The best of both worlds! Brilliant that your physio signed you off too, a testament to all the good work you’ve put in. Well done and keep up the good work 🤗❤️⭐️⭐️⭐️⭐️⭐️

[@juliebooth2547]

I am just starting, and I feel better already! Thank you.

[@shirleyrogers8805]

Great class. Thank you!

[@mariejosemorignat2116]

Thanks you so so much Rachel with your pilates therapy classes, for making me feeling physically better ...as âge goes on to....❤❤

[@helenhabel1773]

So glad I found you … this was just what I needed. Been feeling tired, stiff, overweight and just wore out. As a middle aged performer in a band , I’ve gotta start getting in better shape. Thank you💕

[@TheGirlWithThePilatesMat]

You got this Helen! I would imagine you're on your feet a lot with your work, performing is very demanding on the body so I woul dmix the standing work with mat work too. The mat work will help build your core strength and give you the stamina you need for your stage work. Wishing you very success with feeling better. Why not work your way through the Seniors playlist? Not too demanding and very effective for gently building strength, mobility and flexibility without wearing you out 🤗 Here's the link:kzbin.info/aero/PLiAecv7YEF5j1Hy1Rf_pbVkeoFM8GLHro

[@tjblack3]

Standing pilates is so much easier for me but still difficult! I am hoping to progress to regular but this is perfect for now!

[@TulaBlackwelder]

I am a senior and just getting into pilates and enjoyed this very much.

[@TheGirlWithThePilatesMat]

Welcome to the channel 🤗So glad to have your here. Enjoy your pilates journey, it’s so wonderful for your wellbeing. Well done for taking that step xx

[@annegraves5875]

Dear Rachel I remember there was a similar one to this for seniors way back at your beginnings. If I’m having a tired day these are perfect but usually choose something that really makes me feel younger than 78yrs so thank you. I hope the New Year brings you love, happiness and good health to you two and Boo ❤

[@jackieeells5883]

I love doing your standing Pilates for Seniors, it has been good for my balance. I love the feet exercises as have suffered with my feet whilst working. Jackie in taunton

[@marybackiel8521]

Great class. More like this, please. Full body exercises, a little challenging, certainly doable, good for concentration.

[@joannekempf3350]

I loved this! Challenging but not to the point of frustration. I feel fantastic physically and mentally after completing the exercises!

[@TheGirlWithThePilatesMat]

Wopnderful! So glad to hear that Joanne 😊

[@12gromit]

Thanks for the class today. Always a bit behind doing your class here in Australia. Balance and coordination is always a challenge now in my 70s with back, hip and feet problems. I love how you always emphasise how to set up your posture before starting the exercise. Thank you.

[@TheGirlWithThePilatesMat]

You're so welcome! Lovely to hear from you and well done for continuing to take care of yourself. Keep working on that lovely posture! 🤗

[@mariejosemorignat2116]

Thanks a lot for your perfect exercises to make us feel better ❤❤

[@TheGirlWithThePilatesMat]

You're so welcome!❤️

[@angiesharp714]

Hi Rachel your classes are perfect,after a long walk today have just done this, I always look forward to your classes, have a wonderful week and see you Friday ❤

[@TheGirlWithThePilatesMat]

Thanks Angie, so glad you enjoyed it! You have a wonderful week too and I'll see you on Friday!! 🤗❤️

[@janellynallen3501]

Love your exercises for knees, upper and lower body strength. They help so much for my knee, posture, all over. Please, continue with the senior exercises. I love the way you do all exercise with us. Seniors need these exercise just for us and with someone is so knowledgeable and fun to work with!!!!!THANK YOU!

[@TheGirlWithThePilatesMat]

Glad you like them! And thank youi for yoru comments, I will be doing some new Senior Sessions after my January Pilates Challnege is finished. Delighted you enjoy the routines and lots more fun to come! ⭐️❤️🤗

[@mariejosemorignat2116]

Yes we can see you ❤

[@michelebaldwin1942]

I love the emphasis on functional movements. My balance is so bad so this workout is very helpful. Exactly what I need! (I also have osteoporosis so this is tailor-made for me!). Thank you!

[@barbiec4312]

My husband and I (68 and 63) really enjoy doing your workouts together. Thank you! ❤

[@TheGirlWithThePilatesMat]

You are so welcome! How wonderful you both do the sessions, I love that! ❤️ I have a new one live obn Monday with the resistance band, hope you can both join me then! kzbin.infoZxoOx-GMoc0?feature=share xx

[@lifeofjesus1]

Rachel, Thank you again for a fantastic lesson. The arms going in opposite directions was truly a challenge, a good challenge. I believe doing these standing pilates exercises has been helping my knee pain. And it seems it has to do with my correct posture for walking. Thanks from sunny Tampa, Florida! Blessings!

[@TheGirlWithThePilatesMat]

You're so welcome! Lovely to read you are noticing the benefits it is bringing you. Keep up the great work! xx

[@denisekiddie5713]

Love this one Rachel, a really good all rounder. Thank you ☺️

[@TheGirlWithThePilatesMat]

Ahh - thank you too! ❤️

[@nandinichaturvedi4604]

Yes! N reminding each time to keep the tummy tucked in n to mind our postures really helps..coz I tend to forget that. Am past 72 yrs..n helping me with balance, pain in the lumbar region, thighs, knees n also the souls of my feet, makes me feel so so good. Thanku once again Rachael❤

[@lindalinda9149]

Thank goodness for your exercises!

[@TheGirlWithThePilatesMat]

Glad you like them! 🤗

[@eve938]

I am not a senior but a postgraduate student who sits a lot and this exercise is what I needed, thank you.

[@TheGirlWithThePilatesMat]

Hello Eve, that's great to hear and welcome to the channel. This workout along with all my standing wokouts is for great for anyone who psends a long time sitting down so well done. Do come and see me again soon 😊

[@carolpreston4039]

The balance exercises were a challenge for me. The entire workout was excellent.

[@TheGirlWithThePilatesMat]

Thank you so much!

[@jem248]

I love your senior workouts. My foot cramps have mostly disappeared; my balance has improved greatly. Thank you!

[@TheGirlWithThePilatesMat]

Great to hear! xxx

[@SaveForLater]

Love your senior exercises. I am not a senior but being new this is easier to keep up with you.

[@nandinichaturvedi4604]

U make my day each time n I keep waiting to hear ur sweet n kind voice too!!

[@helgavermue6653]

Did this one only today, nice waking up thank you🙏

[@bevkuepfer2914]

Enjoyed this one Rachel... I found the arm circles going in two directions was challenging. Good for the old brain. So thank-you for that.

[@user-jv6ob7tx5q]

I was just diagnosed with ostopenio. I love working out, but I have to be careful of my hips Thank you for having these workouts.

[@nancycox6855]

Love your standing senior workouts. They have been a lifesaver! You are the best!

[@TheGirlWithThePilatesMat]

Glad you like them! And thank you so much! xx

[@karenammons4669]

Thank you for creating such wonderful exercise routines. I always feel rejuvenated after your classes. Keep up the good work. Blessings, Karen

[@duanerobert3760]

Thanks!

[@bethjacobson7505]

Phenomenal instruction. My body consistently thanks me after every class you masterly lead! So very grateful.

[@TheGirlWithThePilatesMat]

You're so welcome!🤗

[@lenamandelkorn8659]

I´ve promised myself I will follow your videos every day or as often I can!!! Thank you so much!

[@TheGirlWithThePilatesMat]

That's a wonderful promise to yourself, you will feel all the better for it! Well done and keep up the great work you have started, I'll be with you all the way 🤗

[@judynicol4693]

Really enjoyed today’s session - thank you so much from Brisbane Australia

[@margaretsomerville2510]

Your position and focus cues are so helpful and constructive for moving through the exercises for maximum impact and positioning

[@vivianstacey8016]

me too, I am doing this Tuesday morning and it is a great start to the day. Thank you Rachel. I watched it yesterday afternoon and it wasn't as easy as it looked!! I will be repeating it tomorrow,

[@TheGirlWithThePilatesMat]

Wonderful! And you;re quite right, I think most people assume Seniors is easy- how wrong they are!! So glad you enjoyed the new challenges in this one Vivian xx

[@janetspiritofthelivinggod6328]

Loved this "easy" routine. HaHa. My 2nd of my new year's resolution to work on my core. The hardest move for me was the alternating opening of the raised leg and the opening of the arm. My friend in Singapore has been following you for a couple years I think and she says she's had a lot fewer injuries since she started. I'm a violinist and I love any work like you did with that muscle to the side of the upper back, and any shoulder work, as well. Looking forward to many more and I will have to be careful on anything with crunches and twisting as that is not good to do with a hiatal hernia. If you have any tips for that I'd appreciate it. Thank you so much!!!

[@valeriebeale1789]

Wonderful, chose to do this as part of my January challenge. ❤️🙏xx

[@TheGirlWithThePilatesMat]

Excellent!!! x

[@user-kd5fw4os7u]

Thank you very mich love the exercice and is good for my golf.

[@TheGirlWithThePilatesMat]

Great to hear!

[@eileencoffey6618]

more challenging than I expected since I am such a jock but my balance needs work...thank u!

[@luckygirl2u]

Awesome class for me. Healing from my scoliosis upset. Thank you so much.

[@helenlees9076]

Doing this Tuesday a lovely class to start the day, it was good all rounder for my balance, coordination, strength etc. Thank you Rachel loved it. 😘

[@TheGirlWithThePilatesMat]

You're so welcome! Thanks Helen 🤗⭐️

[@user-jv6ob7tx5q]

Thank you for another great workout. I love that you also loss your balance and laughed it off. ❤

[@bertagobbato817]

Just finished today class,I couldn't join this morning, because I have muy fitness class at the same time.Love your teaching!! we'll explain!!

[@deliasausachanduvi8510]

Thank you very much Racheal !may God Bless you 🫶you are really wonderful person and inspiring everyone to feel as better!❤

[@TheGirlWithThePilatesMat]

Thank you so much! ☺️🤗❤️

[@BeckySteif]

I love this workout. It was amazing for back, I have 5 bulging discs that create sciatica. This was lovely..no pain..need more of these.❤ Thank you

[@TheGirlWithThePilatesMat]

Wonderful! So glad you enjoyed it and had no pain. I recommend you do this one regularly Becky 🤗❤️

[@judithholleran6423]

Very gentle and strengthening.

[@karensmith5023]

I like this one, thanks! Always a challenge, especially after a total knee replacement.

[@TheGirlWithThePilatesMat]

You're so welcome! Glad you liked it! 🤗

[@mandysmith7812]

Thank you, used this as part of the January 30 challenge. I get frustrated my body can’t do what it use to x

[@TheGirlWithThePilatesMat]

You're so welcome! And please don't get frustrated with your body. I know that is easier said than done but as we age we must allow oursleves some grace to accept things will change. The most import6ant aspect is you keep taking care of yourself- MIND and BODY xxx

[@maureendesmarais6955]

This was fantastic! Exactly what I had hoped for. As an avid knitter, the reminder to work my wrists and shoulders was great. Really appreciate the osteo friendly. You have been a godsend!

[@TheGirlWithThePilatesMat]

Glad it was helpful! Take care 🤗❤️

[@lindamorton7496]

Late to this and loved it. Again, many thanks for keeping me mobile.

[@andyaxcell]

I watched this first and thought that will be easy but it was not. I will do it agin tomorrow. I am a 64 year old absolute beginner.

[@sallygreatorex2348]

Thankyou Rachel. Done this seniors workout today and I'm happy to be a senior 😂 I was laughing while we were wobbling together 😂xx

[@TheGirlWithThePilatesMat]

Yay!!! Wonderful Sally, I love to hear that 🤗😂❤️ xxx

[@user-zq5jm6tf1i]

Thank you so much … great for someone with lower back subluxation.

[@alexandraamalfi]

Thank you for your generosity and efforts, you are an inspiration on many ways

[@TheGirlWithThePilatesMat]

So nice of you 🤗 Thank You so much 😊

[@annestrangelove4970]

Loved, loved, LOVED this workout! This one is now permanently on my favourites list :-)

[@TheGirlWithThePilatesMat]

Fantastic! 🤗🤩⭐️

[@nandinichaturvedi4604]

This was just too good, different and challenging at the same time. Thanku, Thanku Mam with all my heart❤

[@marybyrne2748]

Thank you for this osteoporosis suitable and very doable exercise for me aged 63 🙂

[@TheGirlWithThePilatesMat]

You're so welcome! Really pleased you enjoyed it 🤗❤️

[@MaggiePink-cs7gb]

Thanks

[@nandinichaturvedi4604]

I simply luv this Rachael ❣️

[@TheGirlWithThePilatesMat]

So glad 😌

[@jeannettejeffreys7829]

Thank you Rachel! Really enjoyed your class.

[@TheGirlWithThePilatesMat]

You're so welcome! Glad you enjoyed it! x

[@janesaunders5792]

Just loved this class was perfect for me Thanks Rachel x

[@TheGirlWithThePilatesMat]

So glad 😌

[@geertjestarreveld3125]

My right hip has been broken and there are still problemd on but this helps me a lot. Also because I can do things at home.

[@smatak7850]

Great routine to move my whole body!

[@antoniamagdaleno1025]

Really liked this exercise thank you

[@TheGirlWithThePilatesMat]

You're so welcome! So glad you enjoyed it 🤗

[@SuperJosyan]

Thank you for a great workout! You are a fantastic teacher and i want to support your work, can you tell me how i can make a donation ?

[@barbaradar1389]

Thank you Rachel🌸🌸🌸

[@TheGirlWithThePilatesMat]

You're welcome 🤗⭐️

[@missellendiane]

lovely session- ty

[@TheGirlWithThePilatesMat]

Thnak you 😊

[@user-ub8re4cy9s]

Hello Rachael Quite an energetìc workout. The muscles was all tensed up and my body keep loving sll the stretches. I feel great and will do it again. Thank you Rachaèl

[@TheGirlWithThePilatesMat]

You're welcome, so glad you feel great now you've done it! Well done 🤗❤️

[@anitaigboayaka8797]

Yet another wonderful workout. Deceptively effective ❤!

[@TheGirlWithThePilatesMat]

Glad you liked it!!🤗❤️

[@TLSPMardyBum86]

That was great !hank-you!

[@irenealdred9397]

I echo Molly Douglas !

[@jcs6928]

needed the balance today!

[@TheGirlWithThePilatesMat]

Glad it worked for you! xx

[@SuperJosyan]

Thank you for a great workout!!!

[@TheGirlWithThePilatesMat]

You're so welcome!

[@micminneman8545]

Another great session. Thank you

[@TheGirlWithThePilatesMat]

Glad you enjoyed it 🤗

[@lorrainevart8827]

I am very happy to be a senior😃

[@TheGirlWithThePilatesMat]

Me too! xx 🤗

[@stephaniemulligan9965]

i find the rotating arms in opposite direction similar to Swimming the crawl

[@marilynwecksell323]

Can you suggest exercises for shoulder bersitis?

[@ibolyabenedek7070]

❤😊❤

[@shazben9822]

I have another question if that’s ok will it help to straighten the kyphosis also

[@viviancheng8436]

👍🥰😁

[@vanessamartin3029]

P.S. I am only doing the standing classes because I can't see the monitor if I am lying on the floor. Vanessa

[@TheGirlWithThePilatesMat]

That’s fine, they’re really good for you too 🤗

[@shazben9822]

Are theses excersizes suitable for people with osteoporosis with kyphosis In March I had two severe wedge fractures and still have pain are theses ok for me to do please

[@TheGirlWithThePilatesMat]

Hello yes, they are suitable for people with osteoporosis. As you have two wedge fractures it is important to listen to your body so if anything doesn't feel right please leave it out. This is an osteoporosis freindly workout so there is no spinal flexion or rotation- should be avsolutely fine for you.

[@shazben9822]

@@TheGirlWithThePilatesMat thank you so much for your reply I really appreciate it and will start the excersise tomorrow

[@cattyelse2372]

why do people have to be called seniors? we dont call younger people juniors.please do stop this non inclusive language use

[@NicolaPayne]

As has been repeatedly explained the word seniors is not used to mean decrepit old codgers, but as a guide to suitability and achievability. I started with the senior classes 18 months ago after breaking my leg when I was 57 and thanks to Rachel's generosity, hard work and excellent teaching I'm now fitter and stronger with much improved balance and coordination. It's no exaggeration to say that the classes have been live changing.Your charge of non exclusivity is ridiculous; have you actually looked at the huge variety of classes, including those for many illnesses and medical conditions? If the use of a single word you dislike is the only thing you take from Rachel's channel I think you might have slightly missed the point!

[@TheGirlWithThePilatesMat]

Thank you Nicola 🤗⭐️

[@NicolaPayne]

​@@TheGirlWithThePilatesMatHi Rachel, I did think initially that I should keep my opinions to myself but the comment annoyed me so much I couldn't! X

[@essexcaz5685]

Personally I love the fact that the term Senior is used. My 60s body is very different from my 20s body so by categorising the classes it helps me to decide which class to choose. Rachel always says in her introduction that the class is suitable for everyone but with the emphasis for the senior body. It seems people are “offended” by everything nowadays. Perhaps this channel is not for you.

[@juliebooth2547]

Thanks!

[@jackieeells5883]

Thanks

[@TheGirlWithThePilatesMat]

You are so welcome Jackie- and thank you too! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you too! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you Valerie! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thanks again Valerie! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you Valerie! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you too! ❤️

[@valeriechristie3886]

Thanks!

[@TheGirlWithThePilatesMat]

Thank you Valerie! ❤️