Pilates Standing Exercises

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    Standing Rolls

    • Start standing about an inch away from a wall, your back to the wall and feet together. Lean back slightly so your shoulder blades and back touch the wall but your feet and lower body remain away. Lift your arms over your head. Bring your fingers together and stretch up with an inhale then roll forward down toward the ground with an exhale making sure to roll through your spine one vertebrate at a time. Hold for a full breath. Inhale to roll up one vertebrate at a time. Repeat seven times.

    Standing Hundred

    • Stand with your feet hip width apart, back straight and tall, arms down at your side, palms facing back. Pump your arms a few inches back and forth ten times. Inhale for five counts and then exhale for five counts. Repeat 3 sets. Then lift one leg off the floor out in front of you and continue the arm pumps. Repeat and switch sides. You should do a total of 10 sets.

    Toe Lifts

    • Stand with your feet together so your ankle bones and big toe joints touch. Stand with your back tall and straight. Slowly rise up on your toes so you push the balls of your feet into the ground. Hold for 5 seconds. Slowly lower your heels. Repeat 15 times. This works your calves and is similar to an exercise that ballerinas use to strengthen their ankles.

    Plie with Side Lift

    • Stand with your legs out slightly wider than hip width. Turn your feet out at a 45-degree angle. With your back tall and butt tucked under, bend your knees so you they are at a 90-degree angle with your legs. Straighten your right leg as you lift your left leg out to the side. Slowly lower your leg and return to the plie bent legs position. Repeat on the opposite leg, then do eight more sets.

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