Standing Pilates in Nature: Balance, Posture & Grounding

Pilates, a low-impact, strength-building, well-rounded, full body workout, is one of the best ways to get your mind, body, and soul in shape. What’s more? Doing it in nature. It’s a well-known fact that spending time in nature is also great for your mind, body, and soul, so of course, combining these two pays off. 

Usually, Pilates is practiced inside and/or on a mat and sometimes with special Pilates socks. However, to reap the benefits of nature, forego the equipment and plant your bare feet right on the green grass. Being barefoot on grass improves balance and posture, supports mental health, and increases energy levels (all goals in Pilates), among other things.

Here are some of the best standing Pilates poses to practice in nature that will boost your balance, improve your posture, and get you grounded.

Warm Up

It’s important to warm your body up before starting any exercise. Your muscles stretch, like rubber bands, and when you try to stretch a cold rubber band, it’s more likely to snap. Warming up your muscles decreases the chance of injury and increases mobility.

Standing Spine Twist

Stand tall with your arms raised overhead. As you exhale, lower your arms and twist to the right. Inhale, bringing your arms back overhead. Exhale, lowering your arms, and twisting to the left. Repeat on both sides for 10-12 reps. 

Standing Roll Up

Standing tall, begin by tucking your chin in. Then slowly and controlled, start rolling your spine down, one vertebrae at a time, with your arms hanging by your side, letting gravity pull them down. Once you’ve rolled as far down as you can, hold the position for a moment, keeping your knees softly bent, then slowly unroll yourself, one vertebrae at a time. Repeat 5-6 times, reaching for more depth each time.

Standing Bend

Start by standing with your right arm overhead and your left arm by your side. Keeping your hips neutral, begin reaching your right arm over your head to the left. Reach as far as you can while keeping your hips straight and neutral. Hold the position for a moment. Return to center and repeat on the other side. Go back and forth on each side 10-12 reps. 

Leg Circles

Stand with your heels together and your toes pointing slightly outward. Point your right toes and, keeping them on the ground, trace a half-circle from directly in front of yourself to behind yourself, then back to the front again. Repeat this half-circle movement with each leg for 8-10 reps. 

Elephant Pose

Bend at your hips, reaching your hands in front of you until you have both hands and feet on the ground. Unlike the downward dog in yoga, which creates an upside-down “V” shape with your body, the elephant pose aims to create an upside-down “U” shape. This stretches your back, shoulders, and hamstrings. Hold this pose for 30-90 seconds, adjusting as needed. 

Workout 

These next poses focus on your full body, including abs, legs, chest, and arms. Many of these poses work more than one muscle group at a time. Repeat each of these movements 8-10 times per side, unless otherwise noted.

Standing March

Place your hands behind your head to help keep your posture straight, then raise one knee to hip height. Lower and repeat on the other side.

Standing Crunches

Start in the same posture as the standing march, but this time, you will lift each leg to the side at a 90-degree angle. At the same time, reach your elbow to your knee. Focus on keeping your hips neutral, not allowing them to sway to the side as you bend. 

Side Leg Lifts

Stretch your arms out to the sides, shoulder height. Next, lift each leg at about a 45-degree angle as high as you can. Focus on slow and controlled movements on the way up as well as back down (don’t let your leg just drop back down–lower it slowly). Focus on keeping your abs engaged, your shoulders back, and your spine straight. 

Forward Leg Lifts

This movement is just like side leg lifts, except you will lift your legs directly in front of you.

Backward Leg Lifts

Again, this one is similar to the above, however with this one, you will need to hinge forward slightly at the hips. This allows you to have more range of motion when lifting your legs behind you.

Big Arm Circles

Reach your arms in front of you, then up overhead, then out to your sides. Repeat back to the front, up, and to the side, making large circular motions. Repeat 8-10 times, then reverse for 8-10 more. 

Small Arm Circles

For this one, keep your arms out to the sides, in line with your shoulders. Make small forward circles for a count of 25-30. Reverse and repeat. 

Lat Pull-Downs

Start with arms overhead and, slowly and controlled, drop your elbows so your arms are bent at a 90-degree level with your wrists directly above your elbows (like a football field goal post). As you pull down, focus on squeezing your shoulder blades together and keeping your chest high and tight. Reach back up, then continue repetitions.

Prayer Pulses

For this one, start with the ending position of the lat pull downs above, with your arms at shoulder height, bent at your elbows. Next, bring your wrists and elbows together in front of you. Once here, keep your elbow and wrists “glued together”. Raise them up and down in front of your face, with your elbow never dropping below your chin. The next movement starts back in front of your face, but you will lower your wrists out in front of you as far as possible (your arms will likely not be fully straight). Pull your wrists back up toward your face, then back down again, continuing reps. Remember to keep your elbows at chin level.

Cool Down

Congrats! You just completed a quick, low-impact, full-body workout in nature! Your mind should feel refreshed, your body activated and energized, and your soul calm. Take a few minutes to evaluate how your body feels, and stretch out any areas that may feel tight.

Do a few neck rolls, practice some deep breaths, and focus on being grateful and content. You should leave this moment feeling refreshed, content, and hopefully a little sweaty!

Once you’ve mastered these movements and are ready for more, try using ankle and wrist weights or resistance bands to these movements. While outdoor Pilates sessions are a great way to reset your mind and increase your strength and flexibility, working out in nature isn’t always an option. We’d love to see you in studio too! Get started with a private lesson or group sessions today. 

Alissa is a writer who lives in the Atlanta area. She's married with three sons, is working on her Master’s of Education in School Counseling, and is an amateur photographer. When she's not writing or studying, she enjoys working out, listening to music, and watching true crime stories.