Standing Pilates for a Full Body Workout- 15 Minutes | No Equipment Needed

A 15 Minute Standing pilates workout 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
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I am currently featured in the Stay in, Work out campaign with Sport England here:
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If you'd like to join my live online classes via Zoom, pop to my website for details;
www.rachellawrencepilates.com
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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.

[@TheGirlWithThePilatesMat]

Hello lovely people, this is my first standing workout since my foot surgery, I got the all clear two days ago so I filmed this just for you. It is suitable for all ages and levels including Seniors 60+ who've done my previous standing videos and have no issues with their knees. Let me know what you think! 😊

[@LadyBug-zb1ue]

Yay! So excited 🤩 I love your 15 minutes Standing routine, doing almost every day for two months 😎 You are my online teacher in the path of Pilates, Rachel 💞 Thank you for everything you do 💞

[@TheGirlWithThePilatesMat]

Thank you! Great to hear you’re enjoying the workouts. Best wishes 😊

[@josephinerussell5448]

You welcome

[@corinnaperry4096]

Good to see you on your feet again Rachel. I loved this. Lovely strong shoulder and arm workout to balance the leg work.

[@710totem]

I'm so happy you got your "all clear"!! I really like this workout! I've been with you for several months, now. I'm almost 66 and a little over weight. Full body, gets the heart rate up, challenging and only 17 minutes!!

[@Enjoyyourlife_2023]

This is my 1st pilates after 7 years. I am glad that Rachel filmed this. I hope to do pilates 3 times a week together with my strength and cardio workouts.

[@hazelgent4110]

Been doing this for a week and already feeling much more flexible when bending ... I’m 63, with a sedentary job and struggle to get out of bed every morning as so stiff .... this has really helped me ... I feel much more alert and ready to face the day ... I hate exercise but I can do this ... 15 minutes is doable each morning and it’s a start to a new way of enjoying life again. Thank you 😊 and I will try your other videos now my confidence is up

[@TheGirlWithThePilatesMat]

That's wonderful Hazel and may I congratulate you on committing to doing this each morning. As each day arrives you'll start to feel more confident and more excited about moving knpowing that it'll alleviate that stiffness. So glad you're feeling better. I have a challenge you might like to try when you feel ready: www.rachellawrencepilates.com/stand-up-for-your-health-7-day-youtube-challenge Let me know how you get on 😊💐

[@charlottedickson9203]

I can't wait for this one, this is the longest I've ever stuck to a workout routine, you've been part of my pandemic promise to myself to use this opportunity to practice self care I'm 62 and overweight, I've probably lost the same 20 to 50 lbs at least a dozen times over the decades, I'm counting on all my failed attempts and learned lessons to guide me in health, I've tried other videos and they can't hold my focus or they don't feel right for my body, your standing videos are toning me up, I've been doing at least 20 ins of them every day for a few months, in front of a full length mirror, the scale hasn't really budged but I can see myself toning up, it's wonderful, I haven't been this bendy and agile in years, more people should know about you, when I first started I thought oh man I'll never be able to keep up with her and move my body like that, I was wrong, thanks again xo

[@TheGirlWithThePilatesMat]

What a wonderful message Charlotte, thanks so much for sharing your story. This is what I love to hear, you’re positive, you’re enjoying yourself and that beautiful person in the mirror-YOU. Keep going and long may you be beautifully bendy and agile 😘 PS. I love the standing workouts too and am so thankful I’m able to do them again. Take care and keep going my friend xx

[@seniorlady39]

Good for you, Charlotte. Keep at it!

[@heatherpeacock2225]

Way to go Charlotte! Keep going. I have also been doing this since cover started but I have also been doing weight watchers and I have lost 20 lbs. Haven't felt this good in decades! You can do it!

[@WillowPatty]

Charlotte, I so agree. Rachel's gentle, but firm guidance makes it something we look forward to - and that is really special. Good work for you. it is amazing what we can do when we are determined. (I am 78 years old, but far more fit than most people my age.). Keep up the good work. As Rachel says, it is the consistency that counts - if only 20 minutes a day. It is lovely to be with you!

[@mariemclellan1300]

Day50. Now, I can stop posting every day. Think pilates with Rachel is definitely going to be a regular part of my life 😊

[@willemijnouthuijse3697]

I am happy to see you back on your feet again! Standing excercises are my favorite! Thank you and take care with your feet!

[@viviangerlach9815]

Thank you Rachel. So glad you're healing well. Your standing routines are my favorite and have been a vital part of my daily movement routine. I cannot thank you enough for your excellent routines and positive energy. Your classes are the ones I have stuck with this past year and I feel really good as a result. My body is stronger and lighter as a result. A heartfelt thank you from California.

[@lydiaespinoza2624]

I am so loving these senior workouts. I am 77 yrs old. I've been doing Pilates for years. I got away from Pilates for a few years. Now because of your instruction, I'm back. Feeling healthy and strong. Thank you. Peace.

[@TheGirlWithThePilatesMat]

That is wonderful to know, I am so happy to hear yo are enjoying your Pilates again and feelong the benefits. Keep up the great work Lydia xx

[@trishdugdale3249]

Loving these videos, they .seem to be making a real difference to stiffness in my back and hips( broke my hip three years ago) and your standing routine really seems to be helping to get strength back into my legs and improve balance! Thank you Rachel

[@maryashby]

I love your videos and try to do them daily. I'm also glad to see you wobble at times it makes it real.

[@rosalynschwartz3012]

Love, Love, Love! Great to do before my aerobics video. Thanks Rachel!

[@katewest2450]

Glad you are back and doing well. Brilliant new workout! I’ve been doing your standing workouts throughout the pandemic and I’ve really loved them. Thank you 😊

[@kittykat8081]

I love how you tell us how to breathe it really helps us newbies out❤️

[@cynthiapitt7548]

You are an excellent teacher! We appreciate you so very, very much!

[@silviauriarte4418]

Hi Rachel, nice to see that you are fully recovered from your foot surgery and got the green light for doing a standing workout! It was another fantastic class, I am so thankful for all your efforts to keep us moving, exercising, and spreading such positive energy to lift us all up during these pandemic times :)

[@tinali5309]

After two years following your exercise s,I improve a lot. Thank you so much Rachel!

[@anitaigboayaka8797]

Decided to revisit this one today. Still as wonderful as your newer recordngs. Thanks 😊.

[@daviddobson754]

Just what I needed today to release the stiff muscle in my middle back! I use your series daily - just perfect thank you!

[@styliani-stellayeorgouli6410]

In one week my balance and my posture improved, as i was doing your -even- shorter videos in between!! Thanks lovely Rachel!

[@pattykelley9566]

Love this workout. I usually do more aggressive workouts so this was kind and gentle and still a great workout. Thank you.

[@marypaquet3915]

Love this routine for a quick workout before starting my day!

[@ryantinloy4965]

This was awesome! I was able to complete this session in my office during my lunch hour. It also works well for off-training days as a recovery tool.

[@margaretboland6894]

Love the standing workouts. Delighted to see your recovery has gone so well. Keep it up👍🤗

[@margaretcologne-brookes937]

Thank you. Have been following you since the end of March and love your videos. Definitely will be using this one again when I haven't got much time - really enjoyed it.

[@gloriaselenehinojosa3882]

Thank you so much. These are very helpful. As I get older, noticed my legs not as strong, which can lead to falls. Your standing Pilates have made my legs stronger and allows me to squat more easily. Also the shoulder swings and exercises have eased the pain I had experiencing since my spine fusion surgery. This is better than the therapy I had, and has kept me from hurting during the pandemic. Thank you, Thank you!

[@janetrhodes5926]

Hi Rachel So glad you got the all clear after your foot surgery. That's great news 👏 Thank you for this lovely workout. I really enjoyed it. I have been doing your workouts for a year now and do a workout about 4 times a week. So glad I found you.I'm 61 and have shoulder problems but I adapt ok and I feel the benefits of all your wonderful workouts. ❤

[@zena-knittingbeans7973]

I have taken beginning of January to follow a yoga challenge which I did used to enjoy. Having found you last year I have decided that I missed you & enjoyed Pilates so much more. I definitely benefit more. I’m quite surprised that yoga isn’t feeling as good and I’m sure it is your wonderful tuition 🙏🏻🤗

[@francesbrien8427]

Hi Rachel, good to see you recovering so well after your surgery. I have bursitis in a couple of toes on my right foot and when they are inflamed I can hardly stand let alone walk, and I am crippled with shoes on. So, although not as bad as what you have suffered, I feel your pain! I would just like to thank you for your workouts, they are keeping me moving and feeling so much fitter. Forever grateful 💖

[@marthasanchez932]

Rachel you have given my liking of Pilates again I was tuned out, because of an Instructor , you are an amazing Instructor full of motivation for anyone. Thank You I look forward everyday to workout with your new and previous videos.🌹

[@jeanmoult1721]

Have slackened off doing the Pilates lately but trying to get back to a regular regime and thoroughly enjoyed today. Thank you

[@lynnblack6493]

Need to get back to this. Moving cities, stressed, but this definitely calms me...

[@ritapreston6071]

Rachel, thank you for the video. Positive energy for quick recovery after your surgery. I have had bilateral knee implants and was able to keep up with this session. It was a wonderful energy starter for my day. BTW you and your studio are beautiful. Namaste.

[@madelinebird5429]

Hi Rachel, as it snowing outside and I cannot go for a walk, I have just done your standing exercise, it was great, You must be so pleased to be on your feet again, well done,! You are an inspiration as always. Best wishes.

[@janissay3975]

Thank you so much, I have been doing your exercises for over a year. I love them

[@cluwong]

I'm so excited to see a new standing pilates workout! I've been doing your standing pilates for the last 2 months and I love them!

[@TheGirlWithThePilatesMat]

Wonderful! Glad you're enjoying the sessions and thanks for watching 😊

[@rmuller366]

So happy I came across this one Rachel! It’s an excellent workout. I’ll be 70 this May and have osteoarthritis. This workout was very doable. Blessings to you and thanks for all you do.💗Rita

[@joanmaher6603]

I love the standing palates. I have never done them before but I’m finding them amazing as I’m at an age when getting down on the floor isn’t that easy. Thank you.

[@styliani-stellayeorgouli6410]

Always compact and energising great to start the day.Thanks Rachel!

[@lesleycorner7447]

Brilliant short workout Rachel, thank you.

[@alex-7777]

I always use your videos when getting back into workouts! It's a great transition to build strength back up, thanks for posting

[@nildaduke611]

Thank you Rachel. Enjoy it.

[@debbieapps3406]

So inspirational Rachel! Lost 25 pounds and part of the reason is choosing one of your workouts daily to motivate me! Love the swish exercise at the end,always energizes me!

[@EruvwuObuaya]

Thank you so much for this video, Rachel. I love this standing pilates workout. Until now my all-time favourite Pilates video workout was the one you did in Madeira, I have now added this one to it and will look out for your other standing pilates that might appeal to me. I'm 55 years old, wife and mum of 4, 5' 8" and currently 11 stones and looking to lose a few more pounds if necessary and improve my muscle tone. I have been looking for exercises that are effective and that I can do consistently. I'll send it to some friends and family and see how they like it too! Great job, keep it up. 👍

[@tessatandler393]

Love the standing and balancing workouts

[@veronicaswartz8988]

Thank u Rachel that was refreshing..I love the back round of your place ....Veronica Canada

[@judithrleci2727]

Thanks for sharing your renovations with us. Well done, terrific. I really enjoy your workout sessions. Keep going. Your cheerfulness really keeps me going in a positive frame of mind.

[@dianemacfaden6060]

Great to come back to this one went I just want to stay upright x

[@yvonnethompson3999]

Wow Rachel you’re our Bionic Women...already back with a standing workout ❣️ Thank you for all your efforts to keep us going in spite of your foot surgery.

[@TheGirlWithThePilatesMat]

Hello Yvonne, thanks for the lovely message. Yes I'm back on my feet as soon as the surgeon said I had the all clear! The standing work really does work so well for improving foot function so it seemed the ideal video to make for all of us! 😘

[@margaretsomerville2510]

Your routines are addictive! Still working through all and hard to say there is a favorite, they hit different muscle groups and energy levels. SPOT ON

[@margaretsomerville2510]

back again 1 year later. and still appreciate the variety

[@tali2402]

I exercise with you again and again in this class and enjoy it every time!

[@daniellemclaughlin5103]

Rachel, your Pilates routines are getting me through lockdown. I can choose whichever one suits my body which hurts in different places each morning. I hope your feet are recovering well and that you will be back dancing soon. Many thanks for all you do.

[@TheGirlWithThePilatesMat]

Wonderful, thank you so much Yvonne. The feet are doingh well and I hope to be dancing again this year- fingers crossed! Thanks for all your support 😘

[@dianerossetti3245]

I'm struggling with a knee/leg problem which has immobilized me multiple times since Christmas. Am modifying to avoid possible injury but feel so much better and able to cope since starting with your basic standing exercises. Thank you so much for your videos and simple, easy to understand instruction.

[@catherinemitchell6964]

Absolutely fantastic thanks so much! Love these videos and the fact they are for all levels. I did a lot of pilates a few years ago but am pretty out of shape now so it's good to get back into it slowly! Thanks very much for this.

[@TheGirlWithThePilatesMat]

Hello Catherine, great to hear you enjoy these workouts and well done on getting back into exercise. Take it one day at a time and enjoy the journey! here's a suggested standing routine when you're ready for a little cardio boost: kzbin.info/www/bejne/kKankqKqq8x1nrc Just 15 minutes and a real leg shaker! Always makes me smile when I do it! Let me know how you get on 😊💐

[@marilynstewart84]

Thankyou Rachael you are an inspiration xx

[@mikedownsmysteries746]

Exactly what I needed today to adjust my mind and my body:)

[@christinemorrison2656]

Good to see you back Rachael, this is a great 17 minute workout. I started your standing Pilates last March at the beginning of this Pandemic, it is now part of my daily routine, helps to keep the mind and body strong, thank you for all your hard work keeping me and so many of us active.

[@TheGirlWithThePilatesMat]

Thank you Christine. Great to hear how much you enejoyed this workout. It is a pleasure to help you and thanks for your support of my channel. Very much appreciated 😊

[@kathyjamerson6748]

Thank you Rachel! I really like this one!

[@TinaR622]

Hi Rachel just spotted this workout, I will be doing this one for my Monday workout...today I did yesterday’s live one. Thanks so much, great to see you standing again ❤️

[@TheGirlWithThePilatesMat]

Hello Tina, thanks so much for the good wishes, it’s so good to be able to stand again! Enjoy the session on Monday and have a lovely weekend 😊

[@fanfan7305]

Loved this. Thank you 🙏❤️🙏

[@millicentstassen5753]

Thank you Rachel, always enjoy your workouts, Milly

[@martinedekerpel3523]

Loved it also. I am glad that I am able now to do that last exercise.

[@annettejohnston4545]

Thank you so much !I love All of your video it really help me a lot! so again, thank you very much🙏🏽💖

[@mindbodyspirit22]

Loved this one, too! Thank you so much, Rachel!

[@TheGirlWithThePilatesMat]

You'rew welcome Jackie 😊

[@morrellimakes2659]

Great session for middle of the day when working from home - thank you

[@evelynwhyte3164]

Great Rachel. Thank u so much for another workout. Great u have recovered. Love Evelyn

[@villabella5]

It didn’t even hurt! 😊 Thank you

[@clairesimpson6548]

I enjoyed this is short and sweet a well compact execise for when you have little time to exercise thank much.

[@TheGirlWithThePilatesMat]

Thanks Claire, really pleased it worked for you 😊

[@thisnanacan6760]

Perfect length vid for my lunch break whilst WFH, thanks Rachel, good to see your Op was OK and youre on your feet again.. x

[@coralelgie9436]

This is a good new workout I have been doing all your standing work outs for all lock down really helpful thank you

[@TheGirlWithThePilatesMat]

You’re welcome 😊 Feet have recovered really well, lots of standing work has helped as it really improves foot and ankle stability and function.Thanks for your good wishes x

[@jodysierra4641]

I'm glad I found you really enjoy the challenge...💕💕

[@helenroberts1697]

Excellent work out and just the right amount of time to enable continuation. Best of the Pilates videos.

[@tammysmith3729]

Thank you. Needed this today.

[@marciacampbell2646]

Wonderful, functional workout

[@nandinichaturvedi4604]

i always appreciate all that u do❤

[@berylbull1636]

thank you i have just got over a week of backache and that was just enough for me thanks

[@susanbarrett1947]

Great Rachel, been out of the loop for awhile as I hurt my back , need to get back into it!

[@lindaverney-thomson645]

Delighted to see your recovery and a new addition to the standing workouts. Also congratulations on completing the studio! This new workout is a great session to add to some of the other shorter standing sessions, thanks so much for putting it together, great combo of arm and leg work! You've really helped my husband and I through these rough times. We 'Rachel' every day!

[@TheGirlWithThePilatesMat]

Hello Linda! Thank you for your lovely message and congratulations. I am so pleased to hear that a regualr dose of 'Rachel' is helping you and your husband through these difficult times 😉 Thanks so much for your support too. Always a pleasure to hear from you😊

[@lindaverney-thomson645]

@@TheGirlWithThePilatesMat I'm loving the barre work too! Are expanding our repertoire! Best wishes ❤

[@annemackey1512]

Nice little work out - great for improving balance! Thank you 🙏

[@susanclingenpeel3338]

Yay ! Always nice stretches ! Thank you.

[@CraftyLynne]

This was a great workout. I’d love to see more like this. I’m loving all of your standing Pilates workouts! ❤️

[@TheGirlWithThePilatesMat]

Hello Lynn, really great to hear you enjoyed this. I hope you have had a chance to check out my recent standing sessions? Here's one you might like to try: kzbin.info/www/bejne/iYLCq4OEhdplq9E 😊

[@colettespratt7787]

Thank you, Rachel. This is a nice ‘wake me up’ work out 😊

[@TheGirlWithThePilatesMat]

You'rew welcome Collette, thanks for watching 😊

[@dianebrown2529]

I really appreciate the standing pilates. These are challenging but not painful, except for a few sore muscles, which is good. Being on the floor is difficult (painful) for me to be on my back (scoliosis) or knees (arthritis) for the mat exercises. Thank you.

[@valhancock1520]

I so enjoy your classes. I have tried several of them & they have helped to keep me fit during Lockdown. Many thanks Rachel.

[@TheGirlWithThePilatesMat]

Hello Val, that's great to hear. Really pleased they're ve been helping you through the lockdown and hope you'll keep popping in to see me once it's all over too! Best wishes, Rachel 😊

[@maryannmcguigan2808]

Just found you! A good find. I've now tuned into 3 of your videos and thoroughly enjoyed them. Will keep them up. I'm not a Pilates novice but have been reluctant to trust anyone other than my teacher of 4 years but confidently will tune in regularly.

[@PilatesWorkoutsOnline]

Excellent workout, I always love standing Pilates work. Thank you!

[@TheGirlWithThePilatesMat]

You're welcome 😊

[@seniorlady39]

Really like this video too. I’ve been doing two others and second time I did this one! They’re great, Rachel. Thank you. From an 81 year old fan

[@TheGirlWithThePilatesMat]

Hello Judy, that's great to hear and really pleased you're enjoying them. Have you tried my latest one yet? Here is it just in case: kzbin.info/www/bejne/iYLCq4OEhdplq9E

[@user-ub8re4cy9s]

Hello Rachael What a wonderful workout which give you an energetic feeling. Oh! I love it so much and my body too. Thank you so much, much love❤❤❤.

[@jillash4350]

Love this standing routine Rachel Thank you

[@TheGirlWithThePilatesMat]

You're welcome Jill 😊

[@kandacebickel7355]

I am so excited for a new standing workout. So happy you are on the road to recovery. 😊😊😊😊😊

[@TheGirlWithThePilatesMat]

Thank you so much Kandace! Hope you enjoy doing it as much as I did. Have fun! 😊

[@justleftpoundtown]

Naw I’ve never broken out of a sweat in a long ass time until this omfgggg. I felt burn though which is what I needed.

[@katecarey201]

Thank you as always, I really enjoy the challenge of balance! Happy Thursday 💕

[@TheGirlWithThePilatesMat]

You're welcome Kate, glad you're enjoying the balance challenges! Have a fabulous day, Rachel 💕

[@victoriagallipani5753]

Wonderful. I love all of these standing pilates workout. Thank you.

[@TheGirlWithThePilatesMat]

You're welcome Victoria, glad you're enjoying them! 😊

[@mrb257]

Thank you Rachael.i do enjoy this class!

[@TheGirlWithThePilatesMat]

You're so welcome!

[@user-js4sb4qq2h]

Adore this!

[@hilaryhegarty5788]

Really enjoyed this workout just the right length for a daily routine. Was injured in RTA 5 years ago and now still have some problems with lower spine and balance, but need to keep active as spending so much time indoors with lockdown. Many thanks.

[@TheGirlWithThePilatesMat]

Glad you enjoyed it Hilary and you 're taking care of yourself post your RTA 😊

[@lucylucian730]

I enjoyed doing this and feel great!!

[@asianvoyager]

Love this video. It was a real workout

[@hanneslvkr3472]

Amazing Pilates I love it and do it many times every week 👌😅

[@lynnblack6493]

Perfect. Lazy Saturday evening so only short workout! Less guilt. Still a little - but less!

[@TheGirlWithThePilatesMat]

Don't be guilty Lynn, you're workiog out on a saturday which is admirable ! 👏👏👏 Well done 😊

[@di9884]

Thank you very much, these are great helps.

[@garlicgirl3149]

A great morning workout.