TL;DR
Get health and wellness essentials delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
Physiotherapist and Pilates instructor Helen O’Leary shared four standing exercises for people who struggle with floor-based Pilates or prefer to stay upright. The routine includes a standing book opener, scooter, marching and hip abduction; O’Leary says the moves can work on mobility, balance and core stability.
Physiotherapist Helen O’Leary has shared four standing Pilates exercises for people who struggle to exercise on the floor, offering an upright alternative to mat-based movements. In a Fit&Well report, O’Leary, clinical director at Complete Pilates, said standing exercises can challenge balance and core strength while working on mobility.
O’Leary’s suggested sequence includes a standing book opener for rotating the upper body, a scooter that slides one foot back and forward, a standing march and a standing hip abduction. The report gives set and repetition guidance for each move, but does not describe them as a validated or complete exercise program.
For the book opener, stand with feet about hip-width apart and hands behind the head. Rotate the rib cage and head to one side, pause for a couple of breaths, then switch. The report recommends three sets of four to five repetitions per side. O’Leary’s tip is to keep the pelvis facing forward to increase the turning challenge.
For the scooter, hold a stable surface lightly, hinge at the hips and shift weight onto one leg while sliding the other foot backward and forward with its toes on the floor. The routine calls for three rounds of 10 to 15 repetitions per side. Marching uses the same rounds and repetitions: stand on one leg, lift the other, lower it and switch. For hip abduction, lift and straighten one leg, move it out to the side, and lower it before balance is lost; the report suggests three rounds of up to 10 repetitions per side.
An Upright Option for Pilates
The exercises provide an option for people who find getting down to or up from the floor difficult, or who want to practice Pilates movements while standing. That makes the format relevant to readers seeking an alternative to mat-based routines, though the report does not establish that these moves are suitable for every person or condition.
The suggested exercises involve controlled leg movement and, in several cases, standing on one leg. O’Leary says these demands can test balance and core stability. Using a sturdy chair, table or counter for support is included in the report’s instructions, which may help people adapt the movements to their ability.
Products Worth Considering
Fitbit Sense Advanced Smartwatch – Sage Grey/Silver (One Size, S & L Bands Included)
Garmin Forerunner 165 GPS Running Smartwatch, 43 mm, Black
Garmin Forerunner 55 GPS Running Smartwatch, Black
As an affiliate, we earn on qualifying purchases.
Four Moves, No Mat Required
Pilates is often associated with mat exercises or reformer equipment. The Fit&Well report presents standing movements as another way to practice, rather than as a replacement for all floor-based Pilates. O’Leary said remaining upright challenges the core in different ways and may counter the effects of prolonged sitting by encouraging posture.
The instructions are straightforward and use little equipment: a stable surface can provide support, and a sock or towel under the moving foot can help it slide on a wooden floor during the scooter. The material does not provide a study, comparison with mat Pilates or evidence that the routine produces particular health outcomes.
“Standing Pilates exercises might sound as though they’re easy, but they test you in many ways that floor-based moves won’t.”
— Helen O’Leary, physiotherapist and clinical director at Complete Pilates
Who Should Modify the Routine
The supplied report does not specify who should avoid these exercises, how to adapt them for injuries or medical conditions, or whether a professional should supervise someone with balance concerns. It also provides no research findings or measured outcomes to substantiate broader claims about posture, mobility or core strength. Readers with health concerns or uncertainty about exercise should seek guidance from a qualified professional.
The report does not say whether the four exercises are intended as a complete workout, how long a session should take, or how often to repeat it. Its set and repetition counts are presented as instructions for the individual moves, not as a personalized prescription.
Using the Moves at Home
The report presents the four exercises as moves to try at home, with a stable support surface available for the scooter, march and hip abduction. It does not announce a follow-up program, new research or a scheduled update. Anyone who tries the routine can follow the listed repetitions while adjusting or stopping a movement if balance or comfort becomes an issue.
Further guidance about adaptations, safety and suitability would be needed to determine how the routine fits a particular person’s needs. Those details are not included in the supplied report.
Key Questions
Which standing Pilates moves does Helen O’Leary recommend?
She recommends a standing book opener, scooter, march and hip abduction, according to Fit&Well.
Do the exercises require Pilates equipment?
The instructions do not call for a reformer or other specialized Pilates equipment. A chair, table or counter can be used for support, and a sock or towel may help the foot slide during the scooter on a wooden floor.
How many repetitions does the report suggest?
The book opener is listed as three sets of four to five repetitions per side. The scooter and march are listed as three rounds of 10 to 15 per side, while hip abduction is listed as up to 10 repetitions per side for three rounds.
Are these exercises appropriate for everyone?
The report does not establish that the routine suits every person or explain adaptations for specific conditions. People with health concerns or balance difficulties should consult a qualified professional about appropriate exercise options.
Source: fitandwell.com
