Standing Pilates with Weights | Osteo Friendly Standing Workout | 20 Min

Standing Pilates with Weights | Osteo Friendly Standing Workout | 20 Min

Step into this energising, joint-friendly standing Pilates session designed to build strength, improve posture, and support bone health — all while staying safely on your feet. Whether you're managing osteopenia, osteoporosis, or simply want a smarter way to stay strong as you age, this 20-minute workout is for you.
In this low-impact, osteo-friendly routine, you’ll:
✅ Use light hand weights (or water bottles!) to gently load the bones and boost bone density
✅ Practice controlled, alignment-focused movements that protect your spine and joints
✅ Strengthen your core, glutes, legs, and upper back — key areas for balance and posture
✅ Improve coordination and body awareness with breath-led, mindful movement
No jumping, no forward flexion, no high impact — just intelligent, purposeful exercise rooted in Pilates principles and safe for fragile bones.

As a Certified Pilates Instructor and woman over 50, I’ve designed this flow to help you feel more confident, stable, and capable in your body — because strength isn’t just for the young.
✨ Grab a pair of light weights (1–2kg / 2–5lbs) and your mat (or a non-slip surface), and let’s move with care and power.
📌 Perfect for:

• Women looking to build strength at any age

• Women with osteopenia or osteoporosis

• Anyone looking for a safe, effective standing strength workout

• Pilates beginners or returners rebuilding confidence

❤️ If this resonates, please like, comment, and subscribe for more Pilates that supports your long-term health and vitality.
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📩 Share this with someone who’d benefit from moving stronger and standing taller — every rep counts!

Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #standingpilates #pilatesworkout

If you enjoyed this video, feel free to buy me a coffee (donate ) to show your support here: https://ko-fi.com/thegirlwiththepilatesmat

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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.
To Order click here: https://uk.bookshop.org/a/13310/9781800076952

I am featured in the Stay in, Work out campaign with Sport England here:
https://www.sportengland.org/jointhemovement#get_active_at_home

If you'd like to join my live online classes via Zoom, pop to my website for details;
http://www.rachellawrencepilates.com

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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 #OsteoporosisWorkout #BoneHealth #PilatesWithWeights #Over50Fitness #OsteoFriendly #PilatesForWomen #StrengthAfter50 #PostureWorkout #LowImpactWorkout #PilatesAtHome