We’re just a week into the New Year and I’ve heard so many people complaining about eating too much over the holidays and feeling more sluggish as they sit at their desks.
While Pilates is typically done on the mat, at Body Harmonics, we love incorporating standing exercises into our Pilates & Movement repertoire. Not only does it add challenge to your body, but it builds your balance, core and stamina in a way you just can’t get on the mat.
Here are a few of our favourite exercises you can try when you’re feeling like you need to just get moving. You can do these on their own or this little sequence as I’ve designed it.
Standing arm sweep – side to side
Standing arm sweep – overhead
Standing rib circles
Wide plié squat
Wide plié squat + hip hinge
Hold plié squat + hinge
Elephant (hip hinge)
Elephant + arm arc
Skating squat
Standing rib circles
Standing roll down
Forward/backward lunge
Hold lunge + calf raise
Hold lunge + spinal flexion & extension
Hold lunge + spinal rotation (glutes may be on fire here!!!)
Calf raise
Walking calf raise
Forward/backward lunge
Hold lunge + calf raise
Hold lunge + spinal flexion & extension
Hold lunge + spinal rotation (glutes may be on fire here!!!)
Calf raise
Walking calf raise
Lateral arm arcs with upper spinal movement
Body release
Learn to teach standing Pilates
Join Margot McKinnon, M.Ed., in California for Vertical Repertoire
Join us for a totally new way into the body’s core! Vertical Pilates is smart, functional and versatile. You can use this repertoire with almost every type of client, and the best part is vertical exercises get people up and off the mat. Read more…
Date/Time: Sat–Sun, Jan 26–27, 2019, 12–6pm
Location: ReActive Movement, 6200 La Salle Avenue, Oakland, California
Level: IntermediateCECs: 6
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Author: Larisa Makuch
Larisa Makuch is a Pilates & Movement teacher, teacher trainer and ELDOA instructor. She draws on her experiences to create innovative teaching and business strategies. Larisa has a Body Harmonics Comprehensive Pilates diploma, several Specialist diplomas and a BA.
“For me it’s all about helping people move better, feel better and build their confidence each and every day. I especially enjoy those ‘aha’ moments when clients and colleagues make discoveries that translate into more freedom, more joy and less pain in their lives.”
Love the standup sequence of movements. Will absolutely work this into my weekly routine along with the standing hundreds
I’m so glad you found the sequence helpful. Stay tuned for some amazing standing classes and sequences on our new Body Harmonics video streaming site (digital.bodyharmonics.com/).