Club Benefits
There’s no one "right" way to train, and I’m a firm believer in the idea that the most effective workout is the workout you can actually do and enjoy, rather than forcing yourself through.
Accessibility is a big factor in selecting your workouts, then, and standing sessions like this 10-minute Pilates workout are more accessible than most.
It’s been put together by certified Pilates instructor Rachel Lawrence, also known as The Girl With The Pilates Mat on YouTube. The workout is designed to strengthen muscles all over the body, including your deep core, and build stability alongside strength.
You don’t need any equipment to do the workout, though you might find one of the best yoga mats better for grip and comfort. It’s suitable for all fitness levels and perfect for seniors looking to improve their balance while also maintaining muscle in their upper and lower bodies.
Watch Rachel Lawrence’s 10-minute standing Pilates workout
The workout is done as a relaxed flow with no timers on screen. Just follow along with Lawrence’s instructions and pointers on how to do each move.
As is often the case with standing workouts, you’ll be doing a lot of moves on one leg at a time, which is great for building strength and improving your balance. If you’re concerned about losing your balance, then have a chair or another surface nearby to lean on if required.
Throughout the session, the aim should be to move with control as you perform each exercise, concentrating on engaging the target muscles with each move. If you’re losing your balance with the moves on one leg, it could be a sign you’re moving too fast. Slow it down and maintain control as you move.
Copy Lawrence’s timing and technique as closely as possible, and the session will also help to improve your posture and release any tightness in your shoulders and neck.
The workout is also an effective way to stretch your body after a long period of being sedentary. Anyone can benefit from a quick session like this to break up the day working at a desk, for example, or to warm up before a weights session.
With short workouts like this, it’s important to be consistent and do them regularly to get the most out of them. One 10-minute session isn’t going to deliver lasting changes in your body — though it’s better than nothing. The aim should be to do short workouts like this at least two or three times a week if you’re able.
Once you’re comfortable with the workout, it’s important to progress with your sessions to keep building your strength. You can do this by increasing the time or difficulty of your workout, perhaps by using a light set of weights or resistance bands.
This 15-minute standing workout is a good option to progress to. It’s focused on the core, but also improves leg strength and your posture.
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