Standing Pilates with Weights | Strengthen Legs, Back & Core (Safe for Osteoporosis) | 25 Min

Standing Pilates with Weights | Strengthen Legs, Back & Core (Safe for Osteoporosis) | 25 Min

Join me for a gentle, standing Pilates workout with light weights designed to build full-body strength, improve posture, and support your balance — all in a safe, low-impact way. This session is perfect if you’re looking for a functional, bone-friendly workout that strengthens your legs, glutes, back, and core, while also improving coordination and confidence in your everyday movements.
Created with care, this practice is safe and supportive for women with osteoporosis or osteopenia — every movement is aligned, controlled, and purposeful, with no forward flexion or risky twists. It’s strength you can trust, at any stage of life.
I’ll be using 1kg (2lb) weights to gently engage the muscles, but you can go lighter, use water bottles, or follow along without weights — this is your practice, at your pace.
✨ This session is inspired by the grace of ballet — think long lines, elegant posture, and mindful control — but no dance experience is needed. Whether you’ve never danced a step or once twirled across a stage, this is for every body.
🩰 It’s not about looking a certain way — it’s about feeling strong, steady, and beautifully supported in your own skin.
👉 Want the same light weights I use?
I’ve linked my favourites here: https://amzn.to/3t71akm
(Affiliate link – thank you for supporting my channel)
💬 Let me know in the comments how you feel after the session — I love hearing from you!
🔔 Subscribe for weekly Pilates routines that help you move with more ease, strength, and joy as you grow stronger with age.
❤️ This is more than movement.
It’s self-care, built one gentle rep at a time.

This is an exercise only video of a previous live stream that can be found here - https://www.youtube.com/live/E5yjqYdbWRk?si=HFpd3dHopKwd5bpL

Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #standingpilates #pilateswithweights #standingworkout

If you enjoyed this video, feel free to buy me a coffee to show your support:
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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 in the UK click here: https://amzn.to/3WvZ074
To Order in the US/Worldwide Click here: https://amzn.to/3XqD4LT

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 #PilatesWithWeights #OsteoporosisSafeWorkout #BoneHealth #GentleStrength #PostureWorkout #Over50Fitness #CoreWorkout #PilatesForWomen #RachelLawrencePilates #SafePilates #strengthforlife