Standing Pilates exercises, like exercises done on a Pilates mat, strengthen your core and stretch the muscles of your body. You will benefit in some ways more from standing exercises because your balance is challenged to a greater degree when standing up than sitting down, which puts more stress on the pelvic floor muscles of your core. Standing exercises may be easier for people who have a hard time getting up and down off the floor, too.
Wall Roll Down
The wall roll down exercise strengthens your abs while stretching your back and hamstrings. The exercise is done with your back against a wall and your feet placed about six inches forward from the wall. The arms are raised over head with the palms facing each other. You should press your shoulders down, bend your knees slightly and squeeze your abs. You will tilt your chin down and curl your back slowly off the wall one vertebrae at a time until your entire back is off the wall but your hips are still touching. The arms should stay next to your ears as you bend forward and round your back. You will roll back up the wall the same way, slowly and one vertebrae at a time.
Stretch with Pole
This exercise stretches your upper back and shoulders, which releases tension and increases range of motion. The core muscles are also worked to keep your spine in proper alignment. You will begin by standing up straight and holding a pole horizontally in front of your body with your hands approximately shoulder-width apart and turned toward your thighs. The heels are touching together with the toes pointing out to 45 degrees on the floor. You will raise the arms straight over your head and squeeze your abs so that your lower back does not arch. Then, the arms are brought back down as you bend from your waist and reach toward your toes. Return to the starting position.
You do not have to bend forward. An easier version of the exercise just has you raise your arms over head and then lower them back in front of your thighs.
The Spider
The spider exercise works your core and calf muscles while stretching your shoulders, arms and spine muscles. The spider is begun with you standing up and facing a wall. You can check your distance by placing your arms straight against the wall and adjusting your feet until your elbows are slightly bent. You will then walk your hands up the wall and raise onto the balls of your feet as your arms become straight. Keep walking the arms up until they cannot reach any further. Your shoulders should stay pulled back and down away from your ears the entire time. Reverse the movement slowly to return to the starting position.
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