15 Minute Standing Pilates Workout [No Equipment]

Get Fit Anywhere, Anytime with a 15-Minute Standing Pilates Workout – No Equipment Necessary!

  • Author: Lesley Logan
  • November 12, 2023
Home  »  Blog   »   15 Minute Standing Pilates Workout [No Equipment]
15 minute standing pilates workout online pilates classes
15 minute standing pilates workout online pilates classes

Standing workouts work your entire body

Ready for a workout where you don’t have to lay on the ground, and you don’t need a lot of equipment. In fact, for some light weights, the standing workout is exactly what you need when you are at an airport when you’re in your office, when there’s not enough room in your place to lay on the ground and take a full body workout. And so the standing workout is going to actually work your entire body from head to toe. We get strength, and there’ll be some flexibility in here. And it’s going to leave you feeling energized and ready to take on your day.

Welcome to OnlinePilatesClasses.com™, the most supportive Pilates-loving community across the globe. Enjoy new weekly classes with our amazing teachers. Download the OnlinePilatesClasses.com™ app today.

I’m Lesley Logan, founder of OnlinePilatesClasses.com. And what we’re about to do today is a mini version of how we add standing exercises into our mat classes over at OPC. Because what Pilates does is connect us to ourselves, we can take that out on our way out the door. And so it’s really fun to do this. I was trained by one of Joseph Pilates’ clients. And so I really love to apply what Joseph Pilates has created to our daily lives and make it accessible in our workouts.

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So as I mentioned, you’ll need lightweights. If you don’t have lightweights, you can actually use water bottles. You can use your imagination. So don’t worry if you don’t have them, you can still do this workout. If any of the exercises are outside of your level or ability today, when in doubt, please leave it out. You can ask questions in the comments below. I’ll answer them live on my next YouTube live Sunday at 9 am Pacific time.

Also, I believe it’s brave and courageous to replace anything you can’t do with something that you can do. So if there was an exercise we did at the beginning, that you felt like it was a good challenge for you, replace it with something you’re not able to do yet.

Follow this exercise list:

Celebrate any amount of minutes

And so if you really enjoyed this, I know it’s a short workout. First of all, I hope you enjoy it because I don’t we don’t always have time for a full workout. At OnlinePilatesClasses.com™ every single week we drop a new mat class and reformer class for 30 minutes. We actually believe it’s brave and courageous to do as much of the class as you can and not go, “Oh, I don’t have the full 30 minutes. So I can’t do class today.” Five minutes is enough for us. The community loves to celebrate any amount of minutes that you are able to do. And the cool thing is, is that everyone’s taking the exact same class for the whole week. You can take it at any time that works best for you. And you get to compare yourself to yourself, see to repeat that workout, and see which connections got easier just like we did today which things got easier as we warmed up more which things got better as you started to understand more in your body.

Send in a video doing Pilates

Also, as an OPC member, you can send in a video of you doing an exercise and get feedback on your form so you can be sure you’re doing it right. Our members also get to come to the live taping every single month online where we can actually check them out, give them feedback, answer their questions, and truly support them. You get amazing accountability, and tons of community, and you get to do some awesome Pilates, whatever works best for you.

Give Pilates a Try

So go to OnlinePilatesClasses.com/youtube to check out our trial offer. And if you haven’t yet, make sure you subscribe to our YouTube channel. Hit the notifications bell so you don’t miss any other videos from us. We’re always answering your questions and some things about Pilates and going live every Sunday at 9 a.m. Pacific time to answer your questions. Have an amazing day.

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

12 DAYS OF PILATES!

Online Mat & Reformer Pilates Class Descriptions:

The annual 12 days of Pilates is here! Grab your kiddos, partners and pups! We’ve got a new series of 12 exercises done to the holiday cheery song that you can’t get out of your head!

As always replace an exercise you can’t do yet with one you can. And, have fun! This week is supposed to be fun!

12 days of Christmas

1 100
2 single leg circles
3 double leg stretches
4 criss crosses
5 thigh stretches!!!
6 swans or swimming
7 side leg kicks
8 corkscrew
9 shoulder bridges
10 leg pulls
11 side bends or mermaids
12 push ups!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

THE BOSS

Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

TINSEL AND TEASERS

Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a theraband and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SLEIGH THE DAY

Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

This week I want you to feel like you can do your very best with each exercise! Meet your body where it is, have fun and dont judge how it goes! There are always those exercises you aren’t sure about, but today you just have to go into it saying, I WILL SLEIGH this one! Lets do this!!

No props needed for these classes!

See you in class,

Mindi

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

JINGLE BELL ROCK

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

There are some Rocking Moves in Pilates! This whole month we’ll be getting our Jingle On as we use each piece of equipment to prepare for and expand on those rolling & rocking postures. Bring that holiday spirit, let's rock!

Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

Super STAR

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Did you know that a Superstar has definitions surrounding it that call out words like “prime attraction”, “prominent”, and “public appeal”?

I’m laughing as I write this description because this month’s theme is about the exercise STAR and I think these words are usually disassociated with that exercise! LOL!!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - these workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

Throughout the Pilates method there aren’t many exercises where the side body is the main attraction, which is interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - all need to call on your side body muscles to help you do the exercises.

Our focus this month is side body work to help you not only be a SuperSTAR and try STAR, but to help you connect to these muscles to do all the other exercises.

Let’s have FUN this month and forget about the stigma STAR may or may not have :)

Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋