Pilates arm exercises are an ideal way to strengthen your arms and can be a nice change of pace from more traditional exercises. biceps curls or weight machines in the gym. As well as adding some variety to your upper body workoutsPilates works your muscles in a pretty unique way.
With pilates you actually end up hitting every muscle layer in your body, from the deep ones near your skeleton to the superficial muscles closest to the skin, he says winter chloephysical therapist, Pilates master instructor and founder of the online Pilates platform Go Chlo Pilates.
“Pilates exercises focus on building strength through all of these muscle layers in the body, which means they not only help you get stronger, they help you build stability for joints,” de Winter tells Bustle. You’ll get stronger biceps and triceps, sure, but also stronger joints in your shoulders, elbows, and wrists. “This will translate to the way your body feels from day to day, as you will feel improvements in your posture and an ease in your daily activitiesdeWinter says.
This is all thanks to the way a strong upper body supports you as you move. Of course, Pilates also includes a lot of push-ups and stretches, which not only feels good, but can also improve tension-related pain and stiffness. Win-win-win, right? Here, de Winter shares her favorite Pilates exercises for the arms for you to try.
1. Tighten the Pilates ring
you’ll need a pilates ring to do this move, which de Winter says works the deep muscles of the shoulders, chest and pecs.
– Start on your knees, sitting or standing.
– Hold the Pilates ring in your palms.
– Bend your elbows to 90 degrees and keep them close to the sides of your body.
– As you exhale, squeeze the Pilates ring.
– Inhale and slowly release the ring.
– Keep squeezing for 15 repetitions.
– Do 2 sets.
2. Pilates Ring Tricep Curls
De Winter likes this move to aim at the shoulders and the chest, too like the core.
– Start on your hands and knees, with your hands below your shoulders and your knees below your hips.
– Place the padding of the Pilates ring on your chest vertically, with the opposite padding of the ring on the mat below you.
– Move your knees back and shift your weight forward to keep your shoulders over your wrists.
– Inhale and bend your elbows. Keep them close to her body as you lower her chest to the mat.
– As you exhale, press your hands to rise up.
– The Pilates ring should support you all the time.
– Aim for 15 repetitions.
– Do 2 sets.
3. Weighted arm extensions
weighted arm extensions strengthen your tricepsthe postural muscles in your center and back, Y the stabilizers of the scapula, such as the trapezius and rhomboids.
– Grab a weight. A 2- to 4-pounder would be perfect, says de Winter.
– Start on your hands and knees with the weight in your left hand.
– Stabilize through your right shoulder by pressing into your hand and lifting your chest away from the mat below you.
– On an exhalation, reach your left hand to your hip, lifting it just above body height.
– Inhale and slowly return your arm to the starting position.
– Do 15 repetitions.
– Try 2 games.
4. Weighted triceps
Try this move to work your triceps and postural muscles, says de Winter.
– Take a weight set.
– Start in a kneeling or standing squat position.
– Hold a weight in each hand.
– Bend your elbows so that the weights are close to your body, facing inward.
– As you exhale, keep your upper arms close to your body and extend your elbows fully straight.
– Inhale and bend your elbows inward.
– Repeat for 15 repetitions.
– Do 2 sets.
5. dart
This is a good move to work the triceps as well as the postural muscles of the upper back.
– Start by lying on your stomach, with your feet pointed and hip-width apart.
– Rest your hands at your side with palms facing up.
– Draw your shoulder blades together and down.
– Inhale and lift your head, arms, and chest off the mat.
– Engages the muscles of the upper back and shoulders.
– Exhale and slowly lower back to the mat.
– Repeat for 10 reps.
– Do 3 sets.
6. Bird Dog
here is another classic pilates movement to work the stabilizers in the shoulders, de Winter says, as well as the core and hamstrings. (Cousin!)
– Start on your hands and knees with your hands below your shoulders and your knees below your hips.
– Press into your hands and engage your shoulders by pushing your chest away from the mat below you.
– As you exhale, extend your right arm and left leg away from you at the same time.
– Keep the balance.
– Slowly return to the center and alternate to the other side.
– Do 1 series of 40 repetitions.
Referenced studies:
Kloubec, J. 2011. Pilates: how does it work and who needs it? Muscles Ligaments Tendons J. PMID: 23738249; PMID: PMC3666467.
Uluğ, N. 2018. Effects of Pilates and yoga in patients with chronic neck pain: an ultrasound study. J Rehabilitation Med. doi: 10.2340/16501977-2288.
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winter chloephysical therapist, Pilates teacher instructor, founder of Go Chlo Pilates
