Standing Pilates Full Body Workout with Weights to Strengthen Legs, Back & Core | Osteoporosis Safe

Join me for a Ballet Inspired Full Body Standing Pilates Workout with Weights suitable for all ages. This workout will strengthen your legs, arms, glute and back muscles, improve your balance and give you great posture. I would recommend this pilates workout to anyone wanting to get a good full body workout. It is also created to be safe for people who have Osteoporosis or Osteopoenia and are looking for a good workout to improve their strength, fitness, bone density and wellbeing in an appropriate way for their condition. I will be using 1KG or 2 pound weights in this session. You can go lighter or do without weights if you prefer. These are the weights I will be using: amzn.to/3t71akm
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Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #standingpilates #pilatesworkout
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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.

[@junep4595]

Loved this! Each workout I try of yours is better than the last, I'm so happy that I found your Pilates page. Challenging osteoporosis workouts that I don't have to modify.

[@user-jv6ob7tx5q]

Your workouts are so amazing. I was just diagnosed with ostopenio and weight bearing exercises are so important for me.

[@tirzahkengoo7151]

What an amazing workout! Some moves are quite challenging, which tells me I need to work more on them. Thank you Rachel. I'm so happy I "found" you ❤.

[@jakeeshabreland2485]

This was a great Full-body Standing Pilates with weights. I started with two 5 lb dumbells then switched to two water bottle dumbells. This is great for balance and equilibrium. I am looking forward to more of your 📹 ❤

[@janchamier3368]

Found that very tough, but I'm sure it did me good as I really need to be stronger. So thank you!

[@kikibrophy6461]

Love your standing workouts, and love that you are adding weights for strength training.

[@TheGirlWithThePilatesMat]

Thanks so much! Glad you like them 😊

[@user-ub8re4cy9s]

Hello Rachael What a wonderful and energetic workout. Oh, how I love the stretches and the weights which make my body feel happy. Can't thank you enough. Love you all.❤❤❤

[@LindaMarcotte]

Thank you for another incredible class! I love this workout, the stretching, the strengthening and the challenge. You are the best out there! Thanks agin

[@bettymaugeri7316]

Hi Rachel - that was a great routine using light weights!

[@helpfulnatural]

This is perfect. I have osteopenia and had a spinal fusion 2 years ago. I was told to use small hand weights often with no bending or twisting of the spine. This workout is exactly what I needed, thank you! ❤

[@suedepinto2016]

Great stuff, did this as an afternoon session, chosen from my absolute favorites playlist!💪🏻😊❤

[@lucylucian730]

I just finished this and its one of your best. I feel great!!

[@user-jv6ob7tx5q]

Sweating and panting! So wonderful to do this.

[@helenlees9076]

Another lovely weights workout which includes balance challenge which is all good for me. Thank you so much Rachel. 😘

[@TheGirlWithThePilatesMat]

You're so welcome Helen, glad you enjoyed it ❤️🤗

[@leotibennett6671]

So sorry I missed this! I love your classes. The classes are just challenging enough and very enjoyable. I hope to get more toned with these classes.

[@TheGirlWithThePilatesMat]

Wonderful! And you will get more toned with the classes, I recommend doing 4 times a week for 10 weeks to see that difference. consistency of practcie is what will get you there x

[@lauradusseljee6630]

Rachel, I love full body with weights or magic ring. Particularly love the standing exercises. You are gold. Please keep up the good work. Laura (Bendigo, Australia)

[@carrollsha]

Thanks Rachel - really enjoyed this and will definitely do it again. I'm still loving all the standing classes❤. Sharon

[@monikacordery11]

Really wonderful and doable workout. Really like it when you use weights and standing workouts . Thanks, Rachel ❤

[@TheGirlWithThePilatesMat]

So glad! Thanks for letting me know 🤗❤️

[@ChrisCastle-yq7rb]

Great arms and body workout. Been using water bottles for the last few 'weights' classes, but will now invest in proper weights - so more like this please.

[@TheGirlWithThePilatesMat]

Wonderful, so glad you like these sessions and are investing in some weights. well doen Chris x

[@irenealdred9397]

So pleased you’ve added another session with weights (ideal workout).

[@ChrisCastle-yq7rb]

Hi again Rachel, my weights arrived today - 1.5kg each - oh boy what a difference doing this with proper weights!!! Great workout.

[@vickidemyan5274]

Seeing more progress with balance and strength in my legs and arms. Thank you, dear Rachel!

[@TheGirlWithThePilatesMat]

You are so welcome xxx

[@gloriamundi3906]

First time with weights, excellent! I took only 1/2 liter water bottles, for fear of hurting something. Enjoyed it very much, thank you Rachel, always happy to give you a heartfelt thumbs up!

[@TheGirlWithThePilatesMat]

Thnak you! So glad it felt good for you xx

[@vrindavishwanathan6019]

Added to my list...thank u so much Rachel 😊

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@KalbaM]

First one of your workouts with weights I've done and it was brilliant! Life has taken me away from regular Pilates for a while but I'm determined to find time to get back as I'm definitely missing it. More like this please, Rachel.

[@charb1766]

I love this routine!!!! This is one my favorites. My back feels stronger and my posture improves every time I do this video❤️

[@nataleec7030]

That was incredible. I don’t always love standing workouts as I normally exercise in the wee hours while I am half asleep. Loved this!!!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it!

[@ebnetedith3831]

Suffering on osteopenia, this workout was really perfect. Tomorrow I certainly will feel my muscles! Thanks a lot, Rachel, and I would appreciate more like this.

[@TheGirlWithThePilatesMat]

Absolutely! I'll be doing another one soon! xx

[@rhonastevens378]

Thank you!

[@TheGirlWithThePilatesMat]

You're welcome!

[@suedepinto2016]

So glad to repeat this one, love the combination moves, and combining strength 💪🏻 work with balance and 🩰 type moves - all my favorites! Lovely Sunday afternoon session!❤😊

[@bigsister8590]

Wonderful and challenging. Just discovered that holding weights takes away the ache in my wonky ankle when standing just on that foot!

[@charb1766]

Awesome work out Rachel loved the exercise at the very end with the upper back!

[@TheGirlWithThePilatesMat]

So glad! 😀

[@Trudloops]

Hi Rachel, I really enjoyed this workout. We're having a bit of a heat wave, so I took some breaks and drank lots of water. I felt all my muscles working, from my legs up to my arms. Excellent session, in spite of the heat. Thank you.

[@SandiShore]

Sorry I couldn’t get to the live class, I’ve just played the recording and enjoyed this challenge. Good to have weights in the mix of classes. Thanks 😊

[@TheGirlWithThePilatesMat]

Glad you enjoyed it

[@tinali5309]

Thank you so much Rachel ! All the exercises you did for us . This video with weights is very important for me especially for Osteoporosis Safe ! I appreciate your help . Take care Rachel . Be well !

[@TheGirlWithThePilatesMat]

You're welcome xx

[@catherinestudd9915]

Loved this - just the right level for me. More please! xxx

[@TheGirlWithThePilatesMat]

Yay!!! And yes, absolutely 👍 More to come 🤗⭐️

[@ann7864]

Great workout! My heart rate increased and the resistance from the weights challenged my balance, making me concentrate on my core and glutes. I also appreciate the focus on osteopenia because I struggle a bit with that and know I need to do weight bearing exercises to improve my bone health without the bending and twisting.

[@yvonnethompson3999]

I don’t have any weights but amazed how I felt the effects of the workout anyway👏 Thanks Rachel for another great variety to your classes. 🥰

[@Hothotsoup]

This was so much more challenging than it looked!

[@susanhamlyn9008]

another winner. Trying to improve shoulder strength after rotator cuff operation.

[@denisekiddie5713]

Thank you so much Rachel, that was great & I managed it all! This is the 3rd of your classes I’ve done this week, which have really helped me get through all the gardening I’ve been doing! Love From Denise in Linton, Cambridgeshire UK

[@TheGirlWithThePilatesMat]

You're so welcome Denise! That is wonderful, 3 classes this week already, well done! 👏 Keep up the great work xx

[@bonniebalderson4262]

Challenging but wonderful!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it 🤗

[@SusanMitchell-ud2pd]

Fabulous , didn’t have suitable weights , but still challenging in parts , thank you Rachel 🙏🏻😊

[@TheGirlWithThePilatesMat]

Great job! Well done for doing it ⭐️🤗

[@ritalafleur4417]

Loved it! I used 1pd wrap arounds

[@marypaquet3915]

Loving the weights with Pilates and ballet moves!

[@TheGirlWithThePilatesMat]

Yay! So pleased , I love to put a bit of ballet in! xx

[@user-io7dh2pl5e]

Thank you so much for this great workout. We're having tough times here in Israel, I don't get out of the house these days. Those online workouts are so helpful.

[@TheGirlWithThePilatesMat]

Such a very sad situation - please stay safe as we all pray for better times 🙏🏻 ❤️

[@mandysmith7812]

Good workout, challenging for me as my shoulder strength still need more work. I loved being able to do a Osteoporoses friendly weight work out as I miss weight training. Thank you x

[@kriswares181]

Great class with 1lb weights … perfect 🙌🏻

[@janesaunders5792]

Loved it Rachel still not able to weight bare on my wrist so did this class without weights So was perfect for me Thank You Rachel x

[@TheGirlWithThePilatesMat]

I am so pleased it worked for you Jane, well done 👏 x

[@vogelvriendin]

I just did this workout and it was wonderful. I'm learning so much from you! I only discovered your channel (and pilates) 2 weeks ago and I like it so much, it really suits me. I've done (beginners) exercises every day since. I do have osteoporosis but can still do lots of exercises and jumps (lucky me). But I did found out I have to work on my left side balance ;-). Thank you for this great lesson, I'll sure do it again.

[@TheGirlWithThePilatesMat]

So glad you're enjoying the channel! Thanks for sharing xx

[@Olga-uh4op]

Excellent workout! Thank you Rachel :) combination Pilates with weight mniam super!

[@judifriedman7658]

Beautiful complete workout. Thank you for osteoporosis friendly work!

[@TheGirlWithThePilatesMat]

Glad you enjoyed it! 🤗❤️

[@kevinlowes-is4pe]

Really enjoyed this workout. Can we have more like this?

[@TheGirlWithThePilatesMat]

Absolutely!! Do check out my Playlist Pilates with Small Equipment here: kzbin.info/aero/PLiAecv7YEF5hDvd8f4454oIwUAwHGMWjH&si=aX7GkHbuxPELkFFN

[@gloriapianko7010]

Loved this. Needed upper body strength for golf? So glad you added weights. GLORIA FROM LASVEGAS.

[@TheGirlWithThePilatesMat]

Yes! Thank you! You might like to add this workout for your gof too Gloria, it's a 10 minute warm up for Golfers kzbin.info/www/bejne/lXSxZ3yro6dnfLc Best wishes, Rachel

[@irenealdred9397]

Excellent!!

[@TheGirlWithThePilatesMat]

Thank you! x

[@irenealdred9397]

Really good thank you.

[@TheGirlWithThePilatesMat]

Glad you liked it!

[@juliemyatt3697]

Wow that was amazing! I need to go back to bed for a rest instead of starting work 😂 I’m off to Edinburgh Castle today - I ❤ my job! Thanks for another great work out Rachel x

[@TheGirlWithThePilatesMat]

Youy're welcome xx

[@martinedekerpel3523]

i did it now with 2,5 kilo. Only one exercise was too heavy the one with bending over with the bottom out. I also recognized exercises with the kettlebell at the end over head. loved this verion and also the ballet one.

[@TheGirlWithThePilatesMat]

So glad you enjoyed it Martine !

[@victoriagallipani5753]

Love this. Wonderful. Great arm workout, so good for the osteopenia. Thank you.

[@TheGirlWithThePilatesMat]

You're so welcome!

[@teresapoloncsak7546]

Thank you Rachel! Feel amazing after that workout!

[@TheGirlWithThePilatesMat]

So glad!

[@christinaedwards356]

Enjoyed the combination Pilates with weights.

[@TheGirlWithThePilatesMat]

Yay! So pleased x

[@Yogilindsey]

So good thank you

[@TheGirlWithThePilatesMat]

You’re welcome ☺️

[@victoriagallipani5753]

Thanks!

[@TheGirlWithThePilatesMat]

You are very welcome - thank you too! ❤️

[@MegSandys]

What a great workout, Rachel! It kicked my you-know-what! But I loved it, thank you!

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@irenealdred9397]

Excellent workout 7pm xx

[@angiesharp714]

Another great weights and balance workout, got a sweat on too, ❤❤

[@susanbates998]

Ive watched this a couple of times. How can i 'like' twice?

[@irenealdred9397]

Excellent, not too demanding (I’m 72).

[@TheGirlWithThePilatesMat]

❤️

[@lindabrown4879]

Loved using the weights. More like this please! ❤ xx

[@TheGirlWithThePilatesMat]

Absolutely! 👍

[@anitaigboayaka8797]

Really love❤ your weights workouts 💪🏾. Thanks 👍🏾

[@TheGirlWithThePilatesMat]

You're so welcome! So glad you like them! 😘

[@kimbise6705]

Thank you Rachel! Great work out.

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@katecarey201]

Loved this Rachel, thank you as always ❤

[@TheGirlWithThePilatesMat]

Glad you enjoyed it! Thanks Kate 🩰

[@irenealdred9397]

Thank you. And not a too demanding workout

[@TheGirlWithThePilatesMat]

Glad you enjoyed it 🤗

[@gerimodell1266]

Lovely workout, felt so good. Thank you!! Love the weights!!

[@TheGirlWithThePilatesMat]

You're so welcome!

[@twirlyfish2144]

This was great! I got sweaty. Thanks

[@ByeByeUnfit]

I love your standing workouts

[@TheGirlWithThePilatesMat]

Thank you 😊

[@dkie7992]

Loved that this was cardio too!!! Fun one! Thanks

[@TheGirlWithThePilatesMat]

Glad you liked it!!

[@user-gs1sb6hk2d]

I loved this workout today, it was perfect thank you ❤️

[@michellewright1895]

Perfect as usual Rachel. ❤

[@TheGirlWithThePilatesMat]

❤️

[@monikacordery11]

Thanks

[@TheGirlWithThePilatesMat]

Thank you too! ❤️

[@janelnoblin1935]

Loved this workout ❤❤, thank you for sharing it with us 🥰

[@TheGirlWithThePilatesMat]

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

[@lindamorton7496]

Hi Rachel, really enjoyed this session. I have weights on order, so I compromised with tins of cat food! Have you any plans for more standing workouts with weights?

[@TheGirlWithThePilatesMat]

That's a great idea! And yes Linda, I will be doing some more very soon. Thanks for asking xxx

[@JayneHowes]

A fabulous workout. Thank you. I used 425g tins of tomatoes! I need to find my dusty weights!

[@TheGirlWithThePilatesMat]

Amazing! What a great way to do it Jayne, well done xx

[@irenealdred9397]

Had a few balance issues with this but managed to get through. 7am

[@carolfield1680]

Great workout! Thanks so much

[@natalieczuppa4827]

Excellent class Rachel :D

[@TheGirlWithThePilatesMat]

🤗

[@claudpirros1321]

This was an amazing workout just awesome Ty R❤

[@TheGirlWithThePilatesMat]

You're so welcome! 🤗

[@mariannema_]

This was great workout, thank you!❤

[@TheGirlWithThePilatesMat]

You're so welcome!

[@suedepinto2016]

Fabulous session, thank you so much!😊❤

[@TheGirlWithThePilatesMat]

You are so welcome! 🤗

[@dawnshillabeer1951]

Great challenging workout. I loved it.❤❤

[@TheGirlWithThePilatesMat]

Glad you liked it!! 😘

[@user-po8fx8wr9m]

HI Rachel It's not Steve ( although I'm working on him to join in), I'm Mo his wife thanks for this workout with weights. can i ask should you do a few cool down breaths after. love your video's have shared with friends thank you

[@TheGirlWithThePilatesMat]

Hi there Mo 👋 , yes, absolutely you can do some cool down breaths afterwards, whatever feels good for you ❤️ Thanks for sharing them with your friends, that reallyhelps the channel grow and build our lovely community 🤗

[@marionwilk4847]

Challenging but awesome

[@TheGirlWithThePilatesMat]

Yay!!! Glad you enjoyed it 🤗

[@marionwilk4847]

@@TheGirlWithThePilatesMat I really love how you explain how to breath. I regoniced that I forget to breath sometimes. Or I don't know when to breath in or out. This is really very helpful. Or reminding to keep my core. Thank you so much

[@donnajablonski2324]

Great workout.

[@TheGirlWithThePilatesMat]

Glad you liked it!

[@niceagaetamendes8630]

Valeu!

[@TheGirlWithThePilatesMat]

You are very welcome! ❤️

[@fayewhite7541]

Good workout again. I love how you push me enough to challenge me but not too much that I feel discouraged. What size weight do you use or recommended? I have 2, 4 & 5 lbs (1, 2 & 2.25 kg approx.)

[@TheGirlWithThePilatesMat]

Hi Faye, I am using 2 pound weights so depending on how it feels for you, I would try them and go with wehat feels like enough of a challenge to hold them but not where you feel you are losing your form or over straining your joints. Let me know how yo get on xx

[@fayewhite7541]

@@TheGirlWithThePilatesMatBack with the weights again. Thank you for responding. I just finished your challenging routine laying on the mat with weights. I used my 4lb weights for about the first half then I had to switch to the 2lb weights. I don’t know if it is my core muscles or age (69) I can do the “roll down” but must use my elbows and force myself up. No graceful “roll up”. Is there a trick or method to do push ups?

[@melitabarcelona579]

❤❤❤

[@TheGirlWithThePilatesMat]

❤️

[@irenealdred9397]

👍

[@myrnamarell-dz9xi]

Love that color! 🎉.

[@TheGirlWithThePilatesMat]

Me too!! Thanks my love ❤️

[@user-jv6ob7tx5q]

Did better the 2nd time. Gave myself a pat on the back.

[@TheGirlWithThePilatesMat]

Quite right too, well done 👏 🤗⭐️❤️

[@viviancheng8436]

💪😍