Standing Pilates Exercises for Legs and Arms

Who I am
Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

In this Pilates video lesson we will see what are the exercises we can do standing to tone the legs and arms. 

Exercises

Standing with bottles (weights) in his hands



  • legs apart and shoulder circles
  • folded X 4
  • fold + raise arm forward alter right + left X 4
  • plié + raise arms forward X 4
  • plie on the right and left toe alternating + raise arms forward X 4
  • plie springs on the right and left tip alternating + arms raised forward X 4
  • arms open and closed up X 4
  • arms open and closed upwards + plie X 4
  • position in plie open arms + toe raised + arm flexion (bicep) alternating right + left X 4
  • plie on the toe + flexion arms X 4
  • springs in plie open elbows squared + 4 springs in plie closed elbows squared
  • plié + elbows squared open and close X 4
  • plié arms outstretched open and close forward and upward X 4
  • position in plie elbow flexion closing the scapula + heel lift alternating right and left X 4 + flexion of both elbows X 4
  • plie position arms extended open, lunge to the left X 4
  • left lunges + raised arms straight X 4 + 4 springs
  • plie position arms extended open, lunge to the right X 4
  • lunges right + raise arms straight X 4 + 4 springs
  • plié + elbows squared X 4
  • plie position + flexion of open arms in square (biceps) X 4
  • plie position combination elbows squared + biceps X 4
  • plie on one point with arms extended open and close upwards alternating right and left point X 4
  • plie position on right toe + arms extended open rotations forward X 4
  • plie position on the left tip + arms extended forward rotations reopen the arms X 4
  • stretching bent knees; column mobility Cat and cow; rotation of the right shoulder bust to the left knee; rotation of the bust from the left shoulder to the right knee; torso rotation right hand left ankle; torso rotation left hand right ankle; forefoot lifted + heels lifted; roll up

Necessary material

  • Bath mats
  • Bottles of water or small weights
Audio Video Standing Pilates Exercises for Legs and Arms
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