Try these 7 standing Pilates exercises to help build better balance and stability
This low-impact standing routine is ideal if you struggle with floor-based exercises


A stable, stronger body equals a better body. “Stability refers to your body's ability to maintain control and balance during movement, and it can help prevent injuries by teaching it to move efficiently and safely,” explains Pilates Instructor, Lotty Campbell Bird, Founder of the Collective Fitness Studio. It can also lead to better athletic performance and will make daily tasks feel a hell of a lot easier.
Pilates is a great way to improve your stability, as many of its exercises focus on working the core muscles, which Lotty says “helps to stabilise the spine and pelvis, leading to better alignment and enabling us to maintain a stable posture”. If you’ve decided it’s time to work on yours, then this seven-move standing workout from Lotty can help, as it focuses on working your core muscles and building strength through the legs. What's better is it'll only take 15 minutes.
A post shared by Lotty Campbell Bird - Yoga | Pilates | Barre (@collectivefitnessbylotty)
A photo posted by on
“For this sequence, you’ll move through six different exercises with options to advance each movement,” says Lotty. Rather than performing each movement for a set number of sets and reps, this sequence is designed to continuously move from one exercise to another. "Some moves can be challenging, but it’s important to listen to your body and execute each movement to the best of your ability. A little progress each day, adds up to big results over time and a regular Pilates practice will gradually improve your stabilty." With that in mind, hit play on the video above and let Lotty guide you through the workout. Here’s a quick rundown of what you’re in for:
- Standing spine twist
- Single leg march
- Standing side leg variations
- Wide leg spine twist
- Lunges into single-leg knee drives
- Standing heel raises
If this workout was right up your street, then you’ll also love Lotty’s five-move floor-based core workout. Again, no equipment needed, apart from something soft to lie on. Alternatively, if you’re a fan of standing workouts and would like more, then check out this dumbbell workout – that’s right, the entire session is performed standing and it will strengthen your body from head to toe.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
Forget boring cardio – this three-move barbell workout crushes through calories
And builds plenty of muscle too!
-
This two-move total body boosts heart health and builds muscle endurance
Two moves, 15 minutes and a full fitness fix
-
A beginner-friendly dumbbell workout to boost strength and muscle size
Get started on your strength training journey with this simple four-move workout
-
This bodyweight EMOM workout cranks up your metabolism and builds muscle endurance
20 minutes and a little grit is all you need
-
Three exercises to 'life-proof' your shoulders, according to a mobility expert
Healthy shoulders mean better movement, more strength and less injury
-
Build unshakeable core strength with a kettlebell and these three exercises
Add this to the end of your workout to fire up your midsection muscles
-
Supercharge your aerobic engine with this three-move rower workout
Improve your cardiovascular fitness and burn through calories
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gains
Increase your strength and muscle mass in the time it takes to make tea – what’s not to love?