This month, Physio and Pilates Instructor, Chris, has chosen his top 3 Pilates exercises you can do in standing.
Our mat based classes (as the name suggests!), involve a range of mat exercises in sitting, lying on your back or side. However, Pilates exercises done in standing are very important too. Doing these exercises will engage and work different sets of muscles.
#1 Arm Openings Level 1
- Start in a natural standing position.
- Lift your arms forwards to shoulder height, shoulder width apart, palms facing inwards.
- Level 1:
• Inhale, rotate the thoracic spine, head and neck to the right, keeping the pelvis still. Let your right arm follow the movement of the spine while reaching forwards with your left arm.
• Exhale, rotate your body back to the midline, allowing your arm to follow the movement to resume the starting position.
• Repeat up to ten times alternating sides.
#2 Foot Series
- Starting position in a natural standing position. Centre engaged.
- Inhale to prepare.
- Exhale, bend your hips and knees 45 degrees.
- Inhale, peel the heels off the floor, keeping the hips and knees bent.
- Exhale, straighten your hips and knees, keeping the heels lifted.
- Inhale, lower the heels to return to the starting position.
- Repeat up to ten times and then reverse the direction of movement.
- Watch points:
• Keep your back in a neutral position, so don’t bend forwards or backwards from the spine.
• Aim to rise and lower largely on the vertical plane only. No shifting of the center of gravity.
• Try and keep your big toe on the floor.
• Control the lowering phase slowly.
• Avoid locking your knees.
#3 Side Leg Lift Level 1
- Starting position – Right lunge. Left leg extended to the side, with the tip of the big toe resting on the floor. Trunk hinged forwards from the hips at around 45 degrees. Hands on waist. Centre engaged.
- Inhale to prepare.
- Exhale, reach your left toes away and then lift your left leg horizontally up from the hip, keeping the pelvis stable. Hold.
- Inhale, reach and lower the leg to the floor.
- Repeat up to ten times and then repeat on the opposite side.
We have lot’s of informative and educational Pilates articles over on our blog.