Standing Pilates Exercises for Better Balance (Women Over 40)
If getting down on the floor (and back up again) is the part of a workout you dread, you're not alone. I hear it from new members all the time. Sore knees, a cranky back, or just not loving the scramble back to standing.
You don't need to get on the floor to do Pilates. Some of my favourite classes happen entirely on your feet.
In this post I'll show you why I teach standing Pilates, five exercises you can try today, and a free 10-minute balance class to follow along with.
What Is Standing Pilates?
It's Pilates done on your feet. The principles are the same as a mat class: slow, controlled movement, your breath, and your whole core working, from your shoulders to your hips.
The difference is that you're holding yourself up the whole time. Standing on one leg, shifting your weight, reaching while you stay steady. Your feet, ankles, hips and core have to work together, the same way they do when you climb stairs or step off a curb.
Why I Love Standing Pilates for Women Over 40
No getting up and down off the floor. For a lot of women, that alone is the reason they finally start. If your knees or back make mat work feel like a negotiation, standing work lets you skip that part and get straight to moving.
It trains balance the way you actually use it. Real life doesn't happen lying on a mat. Most women in my studio tell me they feel steadier on their feet after a few weeks of standing work. If you're curious where your balance is at, try the 10-second balance test.
You're working against your own body weight. Standing work is the part of Pilates I lean on most when women ask me about bones. Here's my honest take on whether Pilates is weight-bearing. If bone density is a concern for you, ask your doctor what kind of exercise you need.
It fits into real life. All you need is a sturdy chair or a kitchen counter. You can do a few of these while the kettle boils.
Try It: A Free 10-Minute Standing Balance Class
The easiest way to understand standing Pilates is to try it. Here's my Better Balance in 10 Minutes class. No mat, no equipment. Just keep a chair or counter nearby.
Notice how your feet and legs feel afterward. Awake, a little worked, and steadier. That's what I'm going for.
5 Standing Pilates Exercises to Try at Home
Stand next to a sturdy chair or your kitchen counter. Holding on isn't cheating. It's how you build up to letting go. Do them in order, then go through the whole set a second time. It takes about 10 minutes.
1. Heel Raises Stand tall with your feet hip-width apart. Slowly rise up onto the balls of your feet, pause, then lower down with control. Do 8 to 10. Your feet and ankles do a lot of the work of keeping you steady, and this wakes them up.
2. Single-Leg Balance Shift your weight onto your right foot and lift your left foot just off the floor. Stand tall and hold for 10 to 30 seconds, then switch. Want more? Let go of the chair, or slowly turn your head side to side.
3. Standing Leg Circles Balancing on one leg, lift the other foot slightly forward and draw small circles with it. Five each way, then switch sides. The circles are small on purpose. The real work is keeping your standing leg and hips still.
4. Pilates Squat Feet hip-width apart, arms reaching forward. Sit back like you're reaching for a chair behind you, then press through your feet to stand. Do 8 to 10, slowly. This is the strength you use every time you get out of a chair or the car.
5. Standing Side Leg Lift Holding on with one hand, lift your outside leg out to the side, keeping your toes facing forward and your body tall. Lower slowly. Do 8 to 10, then switch. You'll feel this in the side of your hip, a spot that gets weak from sitting.
A Few Tips Before You Start
Go slow. Moving fast is easier. Slow and controlled is where the work is.
Keep your knees soft. Never locked, especially on your standing leg.
Stand tall. Think of the top of your head floating up, with your shoulders relaxed down.
Stop if something hurts. Muscles working is fine. Sharp pain isn't.
If you've had a recent fall, feel dizzy, or have an injury, a joint replacement or osteoporosis, check with your doctor or physio before you start.
Quick Questions About Standing Pilates
Is standing Pilates as good as mat Pilates? It's different, not lesser. Standing work is where I focus on balance and leg strength. Mat work lets me get at the core in ways that are hard to do on your feet. In my studio I mix both.
Do I need any equipment? No. A sturdy chair or counter is all you need. Light weights or a Pilates ring are nice to add later.
How often should I do it? A few times a week is a great start. Even 10 minutes counts. Here's more on how often women should do Pilates.
I'm a complete beginner. Is this okay for me? Yes. Hold on to your chair as much as you need. Many of my members started with standing classes before they ever tried the mat.
Want More Standing Classes?
If you liked this, you'll feel right at home in my online studio. There are standing classes with no floor work at all, plus 200+ classes for women over 40, most 20 to 30 minutes. Every week there's a suggested plan, so you just press play. Your first 7 days are free.
About Christine
Christine Kirkland is a certified Pilates instructor and the founder of My Pilates, an online studio for women over 40. She's been teaching women in their 40s, 50s and 60s for over ten years, and every class follows her simple three-step method: realign, stabilize, then strengthen. She writes regularly for Sixty and Me, and she believes getting stronger should leave you feeling good, not wrecked.
