Domenic is an expert in the fitness industry, a Certified Personal Trainer, M.S. Kinesiology and M.P.H. Health Behavior. After losing 130+ pounds as a teenager, he wanted to help others achieve their fitness and health goals.
Standing Pilates is perfect for days when you’re running short on time or if you’re traveling. Always needing to carry around and roll out a yoga mat is inconvenient, but that doesn’t mean you should skip your workouts. It only takes a few minutes to complete a standing Pilates session. And when you’re done, you’ll feel accomplished!
Keep reading to learn more about standing Pilates and a few other exercises to help you get started.
Joseph Pilates initially introduced Pilates as floor-based exercises. He developed this style of training while he was a prisoner during World War I. The original version of Pilates was later expanded upon by Joseph and other practitioners, ultimately leading to the creation of standing Pilates as it is known today.
Standing Pilates adapts many classical Pilates mat exercises into equivalent standing versions. Although balance can sometimes be a limiting factor when performing certain standing Pilates movements, it is possible to address this. Increasing core strength, body awareness, and confidence can make it easier to stay balanced while you perform Pilates (1). Although it may be difficult to balance during some movements, there are many standing Pilates movements where it is easy to balance.
Standing Pilates is effective, regardless of how long you’ve been exercising. Check out these easy standing exercises to add a new twist to your Pilates routine.
Follow these steps:
The aim is to remain balanced without leaning forward or backward. Try to go straight up and down as if you’re floating. You’ll feel this primarily in your calves.
Read More: The Pilates For Runners Guide: Use This To Improve Your Core Strength
Here are the steps to follow when performing the marching variation:
To perform a wall roll down:
Standing Pilates exercises are low-impact, making them more accessible for more people. Despite this, they still have positive impacts on your health and fitness when compared to not exercising at all, including:
Most standing Pilates exercises require you to maintain the position of your torso in a fixed way to perform the movement successfully. This requires your core to get involved in order to keep it stable. Using your core to stabilize your torso will make it better at doing this in your daily life and it will lead to improved core stability. The effects of this are greater for unilateral movement variants, which are those performed on one foot (2).
Although there are more effective ways of increasing lower-body strength, such as lifting weights, Pilates can help increase the strength of muscles in your lower body. This training effect will only be minimal if you have a history of performing high-resistance exercise such as weight lifting. However, if you’re new to exercise, you may experience some meaningful strength gains. Pilates is best suited for increasing the endurance of the muscles that are involved. The muscles trained vary depending on the movement, but will generally focus on lower-body muscles such as the gluteus maximus (the butt) and the calves (lower leg) (2).
Standing Pilates can help improve your balance by making you more aware of your body (3) and improving your core stability. The effect it has on your core stability is worth noting as it reduces your fall risk, which is important – particularly later in life. This is why having standing Pilates in your toolbox will provide you with more ways to effectively achieve your balance-related exercise goals.
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There are a variety of different Pilates movements. There are many variations available that can be used to tailor your workout program to your personal goals: mat versions, chair versions, standing versions, and more. When doing standing pilates exercises:
If you have a pre-existing mobility issue or physical limitation that may prevent you from performing a particular Pilates movement, it’s fine to substitute it for a version that better matches your capabilities. If you have difficulty navigating this, it could be beneficial to consult a trained and educated fitness professional for more assistance.
Some Pilates movements are more difficult than others. Some of the more difficult pilates movements include:
These exercises place greater demand on your body and its muscles than other more conventional movements. However, it’s best to focus on the exercises you enjoy the most and design a fun workout routine for yourself. In this way, it will be way easier to stick to.
Read More: If I Were You, I’d Use This Wall Pilates Program To Activate My Body’s Natural Movement Patterns
To sum up, standing Pilates exercises offer a different approach to fitness that can support your health goals and help you stay active. With that in mind, step up, find your balance, and let the transformative benefits of standing Pilates lead you to a stronger, more vibrant you. If you find that you need more assistance, there’s no harm in reaching out to a certified personal trainer who will help you optimize your training and make the most of your fitness journey
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