Standing Pilates for Seniors to Improve Balance, Strength and Coordination | 20 Mins

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.
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #standingpilates #seniorworkout
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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.

[@TabancaQueen]

I’m 35 and this kicked my butt. If you’re doing this in your 60’s, I commend you immensely.

[@unniedolls]

I'm 34 and I realized I have almost zero shoulder mobility and strength. It was almost impossible to do the last exercise.😵‍💫

[@TheGirlWithThePilatesMat]

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]

@@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 kzbin.info/www/bejne/oXjSo6qbpJqIrc0 kzbin.info/www/bejne/eHnEYaGwiK6LZ9U kzbin.info/www/bejne/gJWyYXVqgtCbiq8 🤗

[@unniedolls]

@@TheGirlWithThePilatesMat Thank you so much for the links, they will help me a lot! Have a wonderful day, dear Rachel🤗

[@carolwatkins8541]

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)

[@lhrivnak]

Thanks, Rachel! We are fit 75 year olds, but so appreciate the Senior exercises - especially the balance ones!! We live in Indianapolis, Indiana.

[@ALittleBoxOfMemoriesStowmarket]

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]

Well that's a lovely comment to read - thanks A Little Box of Memories, and welcome aboard! 🤗

[@joannemaurer8660]

I'm 65 and enjoy ALL of your workouts! Thank you!

[@joanbartley5280]

For osteoporosis, modify roll-down to hip-hinge--- keep spine straight. Great for balance!

[@ebnetedith3831]

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!

[@philnasmith9755]

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]

You're so welcome!

[@opticalexcellence-wendytob862]

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]

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 ⭐⭐⭐⭐⭐

[@suedepinto2016]

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]

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]

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]

That's very true Sue ❤️

[@TheGirlWithThePilatesMat]

Wonderful! Thanks for that comment Sue! 🤗

[@suedepinto2016]

Love this one, especially “Aladdin arms” balance move - excellent!😊❤

[@LindaMarcotte]

Hi again lovely Rachel! I enjoyed this session so much! Feeling very balanced! And flexible which is wonderful at 71!!

[@rosemarie3915]

I am glad to see that there are some workouts for those of us who have osteoporosis. Thank you Rachel. 💕

[@martinedekerpel3523]

I like standing pilates a lot. Nice start of the first week of 2023.

[@TheGirlWithThePilatesMat]

Thanks Martine! ❤️

[@marionwilk4847]

I really love that spring challenge. I need to work on my Balance. Thank you Rachel ❤

[@cristinanorton8440]

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.

[@anntews6325]

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]

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]

@@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.

[@suecowley2599]

I love 5hese standing Pilates workouts Rachel, been doing them for 2 years. I dont like getting on the floor now Im 68!

[@TheGirlWithThePilatesMat]

So glad you enjoy them xx

[@joycebrettell327]

Thank you, Rachel, for all your pilates for seniors .❤

[@gerimodell1266]

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]

Will do! ❤️

[@suedepinto2016]

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 😊❤

[@marypaquet3915]

Another great functionalPilates session. As I near the end of my 70s, you are keeping me pain free!!

[@TheGirlWithThePilatesMat]

Amazing! So pleased for you 🤗

[@linngoode512]

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]

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]

I have a titanium hip too, and Rachel’s pilates is the only exercise programme I’ve been able to stick with

[@TheGirlWithThePilatesMat]

That's such a positive message Linn - thanks for sharing! ❤️

[@dominiquesurulesco1639]

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]

Merci infiniment Dominique! ❤️

[@martinedekerpel3523]

I still like this 1 year later and also balancing my favorite stuff.Thanks again ❤😊❤.

[@user-gz7zb4rh1d]

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]

Wonderful Dudley! 🤗

[@rhodachinni649]

❤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]

Thanks Rhoda - we love it! ❤️

[@lucylucian730]

I just finished this for the first time. I loved it, so intense!! Its on my list of favourites. Thanks Rachel!

[@SusanPrevost]

Simple, but powerful and effective!

[@TheGirlWithThePilatesMat]

Glad you like it! 🤗

[@cherylfromvirginia6287]

While I "dread" the balance exercises, I actually love them. They really help. Great session with some great stretches. Thank you Rachel!! 🤩

[@TheGirlWithThePilatesMat]

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!' 🤗❤

[@janettej]

A beautiful stretch and a great challenge for the balance...Thank you so much x

[@ibolyabenedek7070]

One big❤, thank you!

[@kaymceleney6029]

yes, love this workout and I am 73 years young!! Thank you, Rachel.

[@TheGirlWithThePilatesMat]

Yay! So glad you enjoyed it 🤗

[@ledagraye9477]

Thanks for keeping it to twenty minutes. Very hot here in Northern Ontario, Canada. Great workout.

[@mariannel8765]

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]

We could all work on our balance from time to time Marianne! 🤗

[@pennygraham872]

Loved this session .Thankyou. I seem to live with a stiff neck continuously any help for this .

[@TheGirlWithThePilatesMat]

Thanks Penny. Check out some of my Kneck videos to see if they may help : kzbin.info4t389cUATaE kzbin.infokB0A7Wc2JJch kzbin.infoo6XFtcvTrYU ❤️

[@m.labastille9079]

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]

Wonderful! I am so pleased you've found a solution that works well for you. Thanks for letting me know 😊

[@suedepinto2016]

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]

Wonderful! well done for finishing the Playlist Sue! A superb achievement ❤️❤️❤️

[@sandhyamadhu8564]

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

[@annlogan8560]

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]

Absolutely Ann - glad you enjoyed it! ❤️

[@carrollsha]

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

[@moechilton5904]

Can’t wait - have a beautiful week 🫶🏻😎

[@friedabotma5125]

love your outfit and different venue. always enjoy your classes. greetings from south africa

[@TheGirlWithThePilatesMat]

Thanks Frieda! ❤️

[@MsWildflowerlady]

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]

Thanks so much! Thats means so much to me! ❤️

[@dianed49]

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]

Good to know Diane! ❤️

[@margaretscott7472]

Another lovely standing pilates video. Thanks Rachel. Did this one early in the morning so now feel ready for the day!

[@TheGirlWithThePilatesMat]

Wonderful! Well done Margaret 🤗

[@suedepinto2016]

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]

Thanks Sue - that's very kind of you. Glad to hear you got on well with this! 🤗

[@CrystalKing1956]

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]

Welcome Crystal - great to have you aboard! ❤️

[@peggyfejes423]

Thank you Rachel for sharing your wonderful experience,talent and expertise. Always the utmost professionalism and such a lovely person. Blessings to you 🌺🌟💖

[@TheGirlWithThePilatesMat]

Ahh Peggy - thankyou! ❤️

[@yvonnethompson3999]

Another great stretch class after a long day of air & car travel after a vacation. Thank you Rachel 🥰

[@TheGirlWithThePilatesMat]

You're so welcome! ❤️

[@PhyllisLSeitz]

Thank you. I appreciate the 20-minute routine. Not sure what subscribing entails or quite what to do after clicking "Subscribe."

[@TheGirlWithThePilatesMat]

Hi Phylis - that's all you need to do! Thanks so much! 💗

[@terri6535]

This is a very good workout and I feel great for all not just Seniors

[@TresCherie]

Thank you for this series. Pilates always looked difficult and you have made it attainable.

[@TheGirlWithThePilatesMat]

You're so welcome - that's very kind of you to say! ❤️

[@joanjohnson5784]

My first visit. I’m eighty, in pretty good shape. Loved your routine, especially the last section on balance.

[@TheGirlWithThePilatesMat]

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

[@karenreeves3958]

Great exercises. Thanks for these exercises because I have trouble with my balance.

[@marysidebottom8856]

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]

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 😊

[@silviauriarte4418]

Loved the class Rachel! You are a source of inspiration and positivity. I always feel rejuvenated after taking your classes. :)

[@TheGirlWithThePilatesMat]

You are so welcome! And thank you for your kind words Silvia, have a lovely day, Rachel x

[@margaretscott7472]

Just done this one again. Will keep practising! Also bought you a coffee, I hope.

[@gudrunoswald4502]

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]

Glad you enjoyed it! ❤️

[@luluc4927]

What a great balance workout loved it 😊

[@TheGirlWithThePilatesMat]

So glad! xx

[@pamross8561]

Your pilates for seniors is so helpful. Excellent, clear instruction and very enjoyable.

[@TheGirlWithThePilatesMat]

So pleased you enjoy the workouts! Thanks for joining our lovely community 🤗

[@annegraves5875]

Loved this stretch and balance Rachel gets you going again around teatime when feeling a bit tired 👏🏻👏🏻👏🏻😘

[@TheGirlWithThePilatesMat]

So glad it helped Anne! ❤️

[@dbknits4601]

This was my first ever pilates class. Hard but good.

[@carolinericci7762]

I always feel better after taking your classes. Thank you.

[@TheGirlWithThePilatesMat]

I am so pleased to hear that! Best wishes, Rachel 😊

[@carollashmarspiteri5850]

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]

Wonderful - thanks for sharing Carol! ❤️

[@jcs6928]

Love this for mobility and balance. Great stretches. Thanks!

[@TheGirlWithThePilatesMat]

Glad you like it!

[@suedepinto2016]

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!🤗💙💛💚

[@deanpeterson5163]

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]

Please do! It's so good for your wellbeing 😊

[@FoziaKhan-fx4ms]

Thank you soooo much

[@bettymaugeri7316]

Thanking you Rachel for this great balance class - love the studio!

[@TheGirlWithThePilatesMat]

Thanks so much Betty! So glad you like the space and the session 🤗

[@jilldancer8837]

Another wonderful session with happy memories of way back to the first video - thank you

[@TheGirlWithThePilatesMat]

Glad you enjoyed it Jill! ❤️

[@tali2402]

It's a great feeling to exercise your body like that. Thanks for a great workout!

[@TheGirlWithThePilatesMat]

You're so welcome!

[@styliani-stellayeorgouli6410]

Great balance and strengthening exercises.I am feeling tuned now to go with my day!🎶🎵🎶

[@TheGirlWithThePilatesMat]

Wonderful! ❤️

[@jantaylor9896]

Thanks!

[@TheGirlWithThePilatesMat]

Welcome!

[@kellyhenderson5655]

Thanks Rachel, wonderful workout. Cheerio from Toronto!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it! 🤗

[@angieburke3875]

Thank you so much I w definitely make this one a regular

[@TheGirlWithThePilatesMat]

Please do! ❤️

[@tricia222]

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]

Thanks Tricia! It's a great length for sure! ❤️

[@elizabethplane9868]

Thank you. I have vestibular migraine affecting balance. This routine was great.

[@TheGirlWithThePilatesMat]

I'm glad this helped Elizabeth! ❤️

[@victoriagallipani5753]

Excellent. Thank you. These help so much in my balance for dancing competitions.

[@TheGirlWithThePilatesMat]

Good to know Victoria! ❤️

[@sheilafrancl1423]

Thanks again Rachel for a wonderful workout ❤

[@TheGirlWithThePilatesMat]

You're so welcome! Glad you liked it ❤️

[@bonniesnowqueen7321]

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]

You're so welcome Bonnie! ❤️

[@evelynmontez3565]

This looks easy but it's humbling! I struggled. I'm determined to advance 😂❤

[@juliemyatt3697]

Great new vid Rachel. Love the new studio. Love that it’s only 20 mins. You are my fitness guru! Thanks 🙏🏿 xx

[@TheGirlWithThePilatesMat]

Thanks Julie! ❤️

[@muhlenstedt]

For me this session was too hard on my knees, unfortunatelly. Anyway, thank you for thinking in us, seniors.

[@dharmareyes1760]

difficult with oa of knees for me too....but i do what i can even if its just a little bend and by end it all feels warm and better. im 81 with bone on bone knees so i know it is uncomfortable but it will get better with repetition. slow and persistant.

[@TheGirlWithThePilatesMat]

Always take it at your own pace muhlenstedt ❤️

[@athenam.66]

Thank you times a million, excellent yoga ❤️❤️ON

[@irenealdred9397]

Lovely warm up, thank you. x

[@vanetamorrison2972]

Incredible. Thank you R. 🤗

[@TheGirlWithThePilatesMat]

You are so welcome

[@catherineennor8042]

Thank you. I really appreciate these exercises.

[@TheGirlWithThePilatesMat]

You're welcome! Thank you 😊

[@SW-vf6gb]

Great workout. Will do this again. Thanks Rachel!

[@TheGirlWithThePilatesMat]

You're so welcome! ❤️

[@vivianstacey8016]

Thank you for another great workout Rachel. Quite challenging but I didn't lose my balance!

[@TheGirlWithThePilatesMat]

Great job Vivian! ❤️

[@loubruno797]

Great class.

[@TheGirlWithThePilatesMat]

Many thanks! ❤️

[@bonniebalderson4262]

Love this

[@valeriechristie3886]

Hello Rachel, When I push the thumbs up like icon, it often reads unlike! I always push like because I really love your lessons. Thanks

[@TheGirlWithThePilatesMat]

Hi Valerie - it should stay on Like - you have to press the thumbs down icon to Unlike it so not to worry! ❤️

[@dianasuarez1779]

Thanks Rachel. I love the venue.

[@TheGirlWithThePilatesMat]

Thanks Diana, so glad you enjoyed the session and the lovely venue 🤗

[@cecelialara431]

So glad I found you! I really enjoyed the session and I am looking forward to the next one.

[@TheGirlWithThePilatesMat]

Thanks Cecelia! ❤️

[@ellenjimenez57]

Thanks Rachelle

[@lucylucian730]

I missed this today but will be doing it later ☺️

[@williamskywalker1]

great stretching ! Thank you, Rachel!

[@TheGirlWithThePilatesMat]

Glad you liked it Linda!! 🤗

[@jenniferhatton7794]

Really enjoyed this session especially! Thank you Rachel.

[@TheGirlWithThePilatesMat]

You're so welcome Jennifer! 🤗

[@jaynejennings9998]

Thank you Rachel, really enjoyed that. xx

[@TheGirlWithThePilatesMat]

You are so welcome! ❤️

[@maggiecostello7755]

Thanks

[@TheGirlWithThePilatesMat]

You are welcome Maggie - thank you too! ❤️

[@smatak7850]

Great session! Just wondering if anyone else cannot get their arms in a circle over their heads like you do. I'll never accomplish that so I just go as far as possible then let go to bring arms forward and down.

[@TheGirlWithThePilatesMat]

It's important to listen to your body and work within your comfort zone - keep up the good work! ❤️