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Physiotherapist and Pilates instructor Helen O’Leary shared four standing exercises for people who struggle with floor-based workouts. The moves target mobility, balance and core stability, and can be adapted with a nearby support surface.
Physiotherapist Helen O’Leary, clinical director at Complete Pilates, has outlined four standing Pilates exercises for people who find it difficult to get down to the floor for a workout. In a Fit&Well report, she said the upright moves can challenge balance, mobility and core stability, while offering an alternative to mat-based exercises.
O’Leary’s recommended sequence includes a standing book opener, scooter, marching and standing hip abduction. The book opener works through rotation: stand with feet hip-width apart, hands behind the head, and turn the rib cage and head from side to side. O’Leary suggests keeping the pelvis facing forward to make the turn more pronounced. Fit&Well lists three sets of four to five repetitions on each side.
For the scooter exercise, stand near a stable surface and hinge forward at the hips, shifting weight onto one leg. Slide the other foot backward and forward with the toes kept on the floor, then switch sides. The suggested amount is three rounds of 10 to 15 repetitions per side. A sock or towel beneath the moving foot may help it slide on a wooden floor, according to the report.
The final two moves involve lifting one leg while standing on the other. In marching, lift a knee and return the foot to the ground before switching sides; the report recommends three rounds of 10 to 15 repetitions per side. In standing hip abduction, straighten one leg and move it out to the side, lowering it when balance begins to falter. Fit&Well suggests up to 10 repetitions per side and says a nearby table, chair or counter can provide support.
An Upright Option for Exercise
The exercises offer a standing alternative for people who have difficulty getting onto or up from the floor, though the report does not describe them as a substitute for every Pilates routine or as suitable for every person. Their practical setup is straightforward: they require little space, no specialist equipment and, for added steadiness, access to a stable surface.
O’Leary says standing Pilates challenges the body differently from floor-based movements. She says the upright position can engage the core and test balance, while movement through the hips and torso can support mobility. These are the instructor’s descriptions of the exercises, not evidence in the report that the sequence treats a health condition or produces a particular outcome.
The guidance also gives readers ways to scale the movements: use support, keep the scooter foot on the floor, and reduce the range of a leg lift if balance becomes difficult. That flexibility may help people start with controlled movements rather than attempting a demanding version immediately.
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How the Four Moves Work
Pilates is commonly associated with mat exercises or reformer equipment, but the Fit&Well report presents these options as a way to practise while standing. O’Leary says staying upright brings different demands from floor-based work, including maintaining balance as the legs or torso move.
The exercises vary in their focus. The book opener uses rotation through the upper body; the scooter involves a hip hinge and controlled foot movement; marching combines a knee lift with single-leg balance; and hip abduction moves a straight leg outward. The report gives suggested sets and repetitions for each move, but does not provide a complete class plan, warm-up or progression schedule.
“Standing Pilates exercises might sound as though they’re easy, but they test you in many ways that floor-based moves won’t.”
— Helen O’Leary, physiotherapist and clinical director at Complete Pilates
Limits of the Published Guidance
The report does not state when it was published, provide evidence from a study, or compare standing Pilates with floor-based workouts. It also does not identify which health or mobility conditions might make a particular move unsuitable. The suggested exercises are presented as O’Leary’s favorites, rather than a medical assessment or an individualized programme.
Readers’ balance, mobility and comfort levels will differ. The report advises using a support surface for the marching and hip-abduction moves, but does not provide detailed instructions for people who experience pain, dizziness or significant instability. Anyone with an existing health condition or concern about exercise suitability may wish to seek advice from a qualified health professional before starting.
Starting With Supported Repetitions
Fit&Well’s report does not announce a follow-up class or a planned next step. Its practical guidance is to try the listed movements with a stable surface nearby where needed, follow the stated repetition ranges, and keep the motion controlled. For the hip-abduction exercise, the report says the leg may not travel far at first and advises lowering it when balance starts to go.
Anyone who finds a move uncomfortable can stop rather than push through it. The source does not give a progression timetable, so it remains unclear how or when readers should increase the number of repetitions or difficulty. Individual guidance from a physiotherapist or another qualified professional can help address those questions, particularly for people with pre-existing conditions or balance concerns.
Key Questions
Which standing Pilates exercises did Helen O’Leary recommend?
She recommended the standing book opener, scooter, marching and standing hip abduction, according to Fit&Well.
Do the moves require Pilates equipment?
The report describes exercises that use body weight and floor space, not a reformer or specialist Pilates equipment. A stable table, chair or counter can be used for support during some movements.
How many repetitions does the report suggest?
Fit&Well lists three sets of four to five repetitions per side for the book opener, three rounds of 10 to 15 per side for the scooter and marching, and up to 10 per side for hip abduction.
Are the exercises suitable for everyone who struggles with floor workouts?
The report presents them as standing alternatives but does not assess suitability for specific conditions. People with pain, balance concerns or a pre-existing health condition should consider professional guidance before beginning.
Source: fitandwell.com
