What you’ll need
Direct product links. No commissions earned. Alternatives are grouped under their primary item.1. Standing crunches, right side
Begin this Pilates routine without a mat by standing tall with hands lightly behind your head. Lift the right knee outward and bring the right elbow toward it with a small side bend, then return with control. Follow the on-screen timer. Keep a chair nearby for balance and shorten the movement if needed.
2. Side leg raises, right side
Reach both arms overhead and lean slightly to the left. Lift the right leg out to the side, then lower it without dropping into the standing hip. Keep the movement small enough to balance. Avoid swinging the leg to get it higher.
3. Standing crunches, left side
Switch sides. Raise the left knee toward the left elbow, then lower the foot and return upright. Keep your neck relaxed instead of pulling your head down with your hands. Match the controlled pace from the first side.
4. Side leg raises, left side
Reach overhead and lean slightly right while lifting the left leg outward. Lower smoothly and repeat. Keep the standing knee soft. For supported standing balance exercises, leave one hand on a stable support and use a smaller range if the full overhead position feels unsteady.
5. Front reach and step back, right leg
Reach the arms forward as the right foot steps behind you. Bend the standing knee gently and bring the foot back in to reset. Keep the chest long and the weight controlled over the front leg. Use a short step before trying a deeper one.
6. Overhead reach and kickback, right leg
With arms reaching overhead, send the right leg behind you and lift it a little. Keep the torso long and avoid arching the lower back to gain height. Lower the toes and repeat at the video’s pace, with a soft bend in the standing knee.
7. Front reach and step back, left leg
Repeat the forward arm reach while stepping the left foot back. Bend and straighten through a comfortable range. Bring the foot back toward the starting position between repetitions. Aim for the same balance and control you used on the other side.
8. Overhead reach and kickback, left leg
Change to left-leg kickbacks with the arms overhead. Keep both hip bones facing forward and lift only as far as you can without leaning into the lower back. This is the left-side repeat shown in the video, despite a repeated right-side label in its description.
9. Arm pulse combination
Bend the knees into a shallow squat and hinge slightly forward. Extend the arms behind you and follow the small pulses and arm changes on screen. Keep the neck in line with the back and use a shallower squat whenever you need it.
10. Knee raises with rotation
Stand upright and bring the arms in front of the chest. Lift one knee and turn the torso toward it, then lower and switch. Rotate gently through the upper body rather than wrenching the knee. Slow down if balance becomes the limiting factor.
11. Plié squat with heel raise and arms
Take a wide stance with toes turned out only as far as comfortable. Bend the knees in the same direction as the toes. Follow the heel lift and sweeping arm movement shown in the video. Keep heels down if lifting them makes the position unstable.
12. Wide squat with an arm hold
Stay in a comfortable wide squat and extend the arms to the sides for the final hold. Breathe normally, then straighten the legs and release when the timer ends. Pause whenever you need a break; stop if a movement causes pain or dizziness.
Source & notes
The guide follows all twelve movements in MonikaFit’s video. Use its on-screen work and rest timers; the description has inconsistent timestamps and repeats a side label. No equipment is required, and the mat is optional.
Product links are optional. Labeled alternatives serve the same type of step and are not the creator’s exact products.
10 MIN STANDING PILATES - All Standing (Beginner Friendly) ↗
Video stills are credited to the original creator at each timestamp. Glow Upped is not affiliated with the creators.
