Standing Pilates 1
This next Pilates series is all about cardio! By combining 3 exercises per video, again you are just getting a taste of the genius fluidity and challenge of Pilates, and the amount of concentration it takes to execute the movements precisely, and safely, in order to achieve maximum results. In this series, we are performing many standing movements, with or without weights, and through repetition, you will become more confident to even string our different standing workouts together. See the breakdown and benefits of each exercise in Standing Pilates 1 below!
Standing Pilates Exercise - Grand Rond De Jambe
Grand Rond De Jambe
This is a ballet term describing a circular movement of the leg. We perform this exercise most commonly during the Side Kicks Series of the Pilates mat work. Lying on your side, the key is to keep your hips and shoulders stacked, as the leg rotates forward, to the side, and back. It is important to keep your abdominals engaged and upper body completely stable during the exercise. Performed standing, keeping the upper body tall and stable is still key, as well as using the abdominals to lift the leg around. You will not only be using your core muscles to stabilize, but also the inner thighs and buttocks to execute the movement. Think long, lean, tall and strong muscles all the way and belly buttons IN!!
Pilates Lunge
Standing Pilates Exercise - Pilates Lunge
This is a MAJOR tush burner, I tell you! Done right, you will feel sore in your glutes for days! This is different from a typical lunge performed at the gym, as you need to keep your back leg straight and not bent. As you lunge, you are focusing on balance and control by keeping your abdominals engaged, then squeezing your inner thighs to help support on the way back, and actively working the quads, hamstrings and glutes as you lunge from one leg to the next. Remember to start and end each movement with your feet in Pilates Position (heels together, toes apart in a little mini v).
Leg Lifts
Standing Pilates Exercise - Knee Lift
Along with Pilates Lunges, Leg Lifts are also performed as part of a cardio sequence, usually at the end of a Pilates mat class. This exercise will really get your heart rate up! By focusing on controlling the movement both ways (even as you place your foot back down), you will be working your abdominals the entire time. Tall posture is also key, and keeping your arms at shoulder level. Always bring your knees towards the elbows, not the other way around or you’re cheating lol! Listen to your body and do whichever level feels best until you feel ready to go for it all the way…now click the video below and let’s get to it!
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