These standing exercises will transform your posture, according to a Pilates instructor

Bad posture can affect your life in more ways than you might realize. Not only can it lead to aches and pains, especially in the back and shoulders, but it can also make you more prone to injury during everyday movement and exercise.

There are plenty of exercises to improve posture that you can incorporate into your routine and Pilates features lots of them, but there's one type of movement that's better than others according to Pilates instructor Jodi Montlake.

"Standing Pilates exercises are really good for improving your posture," says Montlake. "A lot of Pilates involves lying on your back but standing exercises are great to get you moving functionally."

Plus, with most of us spending far too much time sitting down, particularly if you work a desk job, spending some more time standing up is always a good idea.

How to do standing Pilates exercises to improve your posture

Standing routines are becoming more and more popular, particularly standing abs workouts.

The moves Montlake recommends doing to improve your posture will help you build strength and mobility. The best part? They're simple and completely beginner-friendly.

"Try and do this footwork with no shoes or socks on," says Montlake, explaining that this can improve your balance and stability to support your posture.

Each of the exercises Montlake suggests doing are variations of calf raises, which involve lifting your heels off the floor. With this routine, you'll do them with your feet in four positions.

1. Shoulder width-apart
2. Heels touching
3. Toes touching
4. Wider than shoulder-width apart

They're partly inspired by ballet and barre workouts, as well as Pilates, with a focus on strength and stability through the whole body.

"These exercises are great for strengthening and stretching the legs," Montlake says. "This will support the back, which is crucial to your posture both when sitting and standing."

Here's how to do Jodi Montlake's Pilates footwork routine.

• Stand with your feet shoulder-width apart and toes pointing forward. Spread your toes and think about spreading your weight on each foot equally between your big toe, little toe and heel.
• Keep your tailbone pulling down towards the floor—pretend you have a tail between your legs—and keep your shoulders down away from the ears and relaxed with your hands by your side.
• Move your bodyweight back and forth a few times, rocking on your pelvis, before you find your center and neutral position.
• Lift your heels off the floor as far as you can without wobbling, then slowly lower and place them back on the floor. Repeat for 8-12 reps.
• After completing the reps, move your feet so your heels are together and your toes are pointing out. Complete another 8-12 calf raises.
• Change your foot position again so your big toes touch and your heels are apart. Complete another 8-12 calf raises.
• Finally, move your feet out wider than shoulder-width apart, with your toes turned out and complete 8-12 calf raises.