Standing pilates- what?! Yes pilates is often concentrated to the mat, but pilates can be applied to standing postures too, and this is often the link between the mat and functional activities. Standing sequences can also raise body temperature and heart rate quicker than on the mat to give you a little cardio workout at the same time!
Follow this sequence through with the following points in mind:
- Keep your centre/core engaged throughout each movement;
- Maintain a straight spine;
- Steady your ankles to prevent them rolling in or out;
- Relax your shoulder blades down your back.
1) Narrow squat: Bend down in your knees, keeping your knees in line with your toes and a space between your knees. Raise arms out in front.
2) Heel raises: Hold position 1 and raise both heels off the floor, without tipping forwards.
3) Tip toes: Rise up on to your tip toes and this strong position.
Run through sequence 1-3 a few times and then start adding in the variations of the twist and knee raise after position 1. Repeat 6 times in each variation before proceeding to position 2-3.
Twist: Whilst down in your narrow squat take your hands together at your chest. Rotate round from the waist to one side, and then the other side. Stay down in your knees.
Knee raise: Whilst in the narrow squat, raise one knee up a few inches and hold for a few seconds, then repeat with the other leg. Don’t rise up in the knees though.
Try repeating this sequence 10-15 times with the variations added in too. Play around with doing it super slow, and then fast, trying to keep control at every speed. Repeat this for a few nights and see how strong your legs and core start to feel!