Standing Pilates Warm Up Exercises | 20 Min Full Body Pilates ( Beginner Friendly )

Standing Pilates Warm Up Exercises | 20 Min Full Body Pilates ( Beginner Friendly )

Ready to wake up your body with kindness and awareness? This gentle 20-minute standing Pilates warm-up is perfect for beginners, anyone returning to movement, or when you need a mindful reset — all in a small space, with zero equipment.
As a certified Pilates instructor with a background in TV production, I’ve designed this routine to be safe, accessible, and deeply grounding — so you can move with ease, connect with your breath, and feel more energised, whether you’re starting your day, preparing for a walk, or simply wanting to feel more at home in your body.
🧘‍♀️ What you’ll do:

• Centering breath to calm your nervous system

• Gentle standing spinal mobility to release tension

• Simple leg & hip work to wake up your posture and balance

• Shoulder & neck ease for desk or travel stiffness

• Mindful transitions that build body awareness — no jargon, just clear guidance

• Standing Core Work to prepare you for a longer workout


✅ No mat? No problem. Use a towel, rug, or even the carpet for light padding if needed.

✅ No equipment? Just your body and a little space to stand.

✅ Beginner friendly? Absolutely — modifications offered throughout, so you can move at your own pace.
💡 Tip: Do this in the morning to greet your day, after sitting for a while, or anytime you need to pause and reconnect. It’s also a lovely way to prepare for a longer Pilates practice or walk.
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👉 Try my 7 Day Beginner Pilates Challenge (ideal for building confidence): https://youtube.com/playlist?list=PLiAecv7YEF5i5hM2M6nA10Z5tq4C_jdXU&si=BtwkJjZfcuY7VfCg

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🎥 Filmed with care — because how you move through your day matters

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Have a wonderful day,
Much love, Rachel ❤️
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Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

#StandingPilates #PilatesWarmUp #BeginnerPilates #NoEquipmentPilates #SmallSpaceWorkout #GentleMovement #MindfulPilates #RachelLawrencePilates #PilatesAtHome #WellnessRoutine #MovementMeditation