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Pilates is typically done on a mat or a reformer bed, but you don’t have to get down on your hands and knees to reap the benefits.

“Standing Pilates exercises might sound as though they’re easy, but they test you in many ways that floor-based moves won’t,” says Helen O’Leary, physiotherapist and clinical director at Complete Pilates.

According to O’Leary, remaining upright for your Pilates session will challenge your core strength in new ways and counteract the effects of prolonged daily sitting, encouraging better posture.

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Here are her four favorite moves to try at home, which will help with mobility, balance and core stability.

1. Standing book opener

Sets: 3 Reps: 4-5 each side

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Stand with your legs hip-width apart and bring your hands behind your head, elbows pointing out.Rotate your rib cage and head to one side, feeling a stretch in your mid-back.Take a couple of breaths, then switch sides.

Helen says: “Want to feel a tighter turn? Try to keep your pelvis pointing forwards.”

2. Scooter

Rounds: 3 Reps: 10-15 each side

Stand upright with feet hip-width apart and your hands lightly resting on a surface in front of you.Hinge forward from your hips and transfer your weight onto your right leg.Slide your left leg back and forward, keeping the toes on the floor for support.Switch sides and repeat.

Tip: Wear a sock or place a towel under the moving foot if you’re on a wooden floor.

3. Marching

Rounds: 3 Reps: 10-15 each side

Stand on your right leg.Lift your left leg as high as you can.Bring it back to the floor.Switch sides and repeat.

Tip: Use a table, the back of a chair, or a high countertop for support.

Helen says: “This doesn’t just work your hips and lower body, but it will also test your balance and your core is firing up to help keep you upright.

4. Standing hip abduction

Rounds: 3 Reps: 10 each side

Stand on your right leg.Lift and straighten your left leg, then bring it out to the left side.Lower the leg when you start to lose balance.Repeat up to 10 times on the same leg before switching sides.

You may find that at first you can’t bring your leg out very far; it should improve with practice. You can use a surface for support as needed.