A Quick Standing Pilates Routine for Better Balance

If you sit for most of the day, this standing Pilates workout is for you. It’s a combo of seven movements that build balance and core strength, both of which help offset all the time spent hunching over your computer.

This routine comes courtesy of one of our favorites, Nonna Gleyzer, founder of Body By Nonna. Her clients include Gisele Bündchen, Madonna, Jennifer Garner, Kerry Washington, and Kelly Rowland.

(P.S. Nonna also used to be on the Ukrainian National Gymnastics Team.)

“All you need is a yoga mat,” Nonna says. “Let’s get started!”

Press play to get the full standing Pilates routine, and follow along with the written instructions below.

Beautiful Arms

1. Stand on the yoga mat with heels together and toes apart.
2. Squeeze your inner thighs together, and pull your stomach in and up.
3. Place your arms by your sides, and then raise them up toward the ceiling. Repeat five to eight times.
4. Reach your arms out to the sides and make five tiny circles forward, then five tiny circles backward.

Healthy Neck

1. Look straight ahead. Bring your right ear to your right shoulder, and then back to center. Bring your left ear to your left shoulder, then back to center.
2. Repeat three times each side/ear.
3. Then turn your neck to look to the right, and hold for three seconds. Do the same on the left side.
4. Repeat three to five times each side.

Happy Shoulders

1. Bring your shoulders up to your ears and circle them backwards three to five times.
2. Then, reverse and circle them three to five times to the front.
3. Repeat three to five times each side.

Standing Mermaid

1. Start by standing straight on the mat with heels together and toes apart.
2. Bring your right arm/hand up to the ceiling. Bend over to the right, and hold it for three to five seconds.
3. Come back to the starting position.
4. Bright your left arm/hand to the ceiling. Bend over to the left, and hold it for three to five seconds.
5. Repeat three times each side.

Balance

1. Start by standing on the mat with your feet about hip-width distance apart.
2. Bend your right knee, and lift your right leg up towards your chest. Hold for three seconds.
3. Return to the starting position.
4. Repeat with your left leg.
5. Repeat three times with each leg.
6. Then, lift your arms to the side, and bring your right knee up toward your chest. Hold for three seconds.
7. Repeat with your left leg.
8. Repeat three to five times each leg.

Big Arm Circles

1. Start by standing on the mat with your feet about hip-width distance apart. Make sure to keep pulling your stomach muscles in, holding them tight and strong throughout the movement.
2. Take your right arm up and around in a big circle to the back.
3. Repeat for a total of five times.
4. Reverse, and circle your arm five times to the front.
5. Repeat with your left arm.

Marching in Place

1. Start by standing on the mat with your feet about hip-width distance apart.
2. Bring your arms in front of you, and place one arm on top of another.
3. Pull your stomach in, and start marching in place by bringing your right knee up towards your chest and alternating to your left knee.
4. Repeat 5 to 10 times with each leg.
5. Then, open your arms to the side. Keep your heels together and toes apart as you bring your right knee to your right arm. Alternate by bringing your left knee to your left arm.
6. Repeat 5 to 10 times on each side.

Shop our fitness collection:

Up next, be the first to know our weekly content and sign up for our Poosh newsletter.

The post A Quick Standing Pilates Routine for Better Balance appeared first on Poosh.