Move · Videos · Pilates · 16 min

Standing Pilates with Light Weights for Seniors

Standing Pilates with Light Weights for Seniors — video by The Girl With The Pilates Mat Play · 15:59

Video by The Girl With The Pilates Mat on YouTube · Open on YouTube

A Pilates teacher leads a standing session for beginners and seniors with optional light weights: curls and arm raises, hinged rows, leg lifts with arm work, balance reaches, chest opening and a gentle back extension. Water bottles or no weights work too.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: feet hip-width, tummy in; biceps curls, then side arm raises with palms facing your thighs. 0:56
  2. Bend your knees as the arms circle forward, up and out, then straighten; then reverse the circle. 2:07
  3. Hinged rows and triceps presses: one leg back, straight back, pinch your shoulder blades; then the other leg. 3:15
  4. Curls with a leg lift on each side, then hand on hip and lift your arm and leg out to the side; 8 each side. 5:18
  5. Balance reach: one leg back, elbows drawn back, float the back foot up and extend your arms; 2 sets of 4 each side. 7:09
  6. Arm lifts back: lean forward, back foot up, palms in, raise the weights; do one lift, not both, if it's too hard. 8:43
  7. Chest opener: elbows in at your sides, open your forearms out and back; then reach the arms wide and back. 9:59
  8. Side stretches: palm turned out, raise one arm overhead and lean gently over; alternate sides. 11:16
  9. Back extension: hold one weight up, lift your eyeline and ribs and lean back a little, keeping your neck long. 12:31
  10. Finish: big arm circles up and out to the sides, smaller if your shoulders need it. 14:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw your belly button toward your spine and hinge from the hips with a straight back
  • Pinch your shoulder blades together on every row
  • If balance is hard, do the leg lift or the arm lift, not both

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movescurls, lateral raises, rows with 1 kg weights
  • Elbows movescurls, triceps extensions, rows
  • Upper back moveshinged rows, open-arm chest work
  • Lower back moveshinged rows, standing back extension
  • Hips movesleg lifts, hinging, side lifts
  • Knees movessoft knee bends, standing on a bent leg
  • Ankles & feet movesone-leg reaches, leg lifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Skip the weights; do the leg lift or the arm lift, not both

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by The Girl With The Pilates Mat; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety