Pilates is celebrated for its ability to strengthen the core, improve flexibility, and enhance posture. However, its advantages extend far beyond the midsection. Pilates offers significant benefits for building arm and shoulder strength, improving muscular endurance, and sculpting lean muscle. This low-impact exercise method engages various muscle groups through controlled movements, making it ideal for people of all fitness levels. Forget heavy equipment; this routine uses your own body weight to create toned, strong arms and shoulders.
Here’s a simple yet effective 5-move Pilates routine that you can easily incorporate into your fitness regimen. Do 10 reps of each movement for 3 rounds, focusing on slow, controlled motions and mindful breathing.
Why Pilates for Arm and Shoulder Strength?
Pilates is a natural choice for building toned, lean muscle, improving flexibility, mobility, and coordination, offering a well-rounded workout perfect for anyone seeking a long-term fitness approach. Unlike traditional workouts, Pilates combines mindful breathing, fluid movements, and a strong focus on form. Pilates emphasizes slow, controlled movements that gently stretch muscles. Exercises like side planks with arm lifts and swan dives stretch the arms while building strength, promoting long, lean muscles without bulk.
Pilates arm workouts can help improve posture as they work on the endurance and strength of the scapular and upper back muscles and postural muscle system, alongside the core, which are all essential for achieving a good upper body posture. Strong shoulders and arms are essential for making everyday activities feel effortless. Improving arm strength can also reduce the risk of strain in other areas, such as the back.
The 5-Move Pilates Routine
This routine, inspired by Alana Moriarty’s workout, can even be done as bodyweight exercises.
1. Plié Chest Contraction into Shoulder Press
This exercise works multiple muscle groups, combining a lower-body plié with upper-body presses to maximize efficiency.
How to perform:
- A) Hold a pair of dumbbells (optional) and raise your arms to your sides, bent at 90 degrees, palms facing forward. Stand with feet slightly wider than hips, with your hips and feet slightly turned out and knees directly over ankles. Keep your back straight and tailbone tucked.
- B) Bend your knees until your hips are level with your knees. At the same time, bring your arms together in front of your chest until your elbows nearly touch, squeezing your chest.
- C) Stand up and straighten your knees. Return your arms to the starting position and then press the weights directly overhead, extending your arms.
- Repeat 10 times for 3 rounds.
Benefits:
- Sculpts chest and shoulder muscles .
- Strengthens legs and glutes .
- Enhances coordination and balance .
2. Calf Raise with Dumbbell Serve
This move targets the calves while simultaneously engaging the biceps and shoulders.
How to perform:
- A) Hold the dumbbells at your sides, and bend your arms so your elbows create a 90-degree angle and your palms face up. Stand with your feet about hip-width apart.
- B) Lift your heels off the floor to flex your calf muscle. At the same time, reach your arms straight forward and hold the dumbbells out in front of you, palms facing each other.
- Repeat 10 times for 3 rounds.
Benefits:
- Tones calf muscles .
- Strengthens biceps and shoulders .
- Improves balance and posture .
3. Tricep Dips
Tricep dips are best to improve the back definition of your arms. This exercise effectively isolates and strengthens the triceps muscles.
How to perform:
- A) Sit on the edge of a chair with your hands gripping the edge on either side of your hips .
- B) Slide your buttocks off the chair, supporting your weight with your arms .
- C) Bend your elbows to lower your body, keeping your back close to the chair .
- D) Straighten your arms to push back up .
- Repeat 10-15 repetitions for 2-3 sets .
Benefits:
- Effective tricep isolation .
- Requires no equipment .
- Can be modified for different fitness levels .
4. Arm Circles
Arm circles are a basic Pilates move that works out three major muscle groups: shoulders, biceps, and triceps. They’re a great way to tone your entire arm and improve shoulder mobility.
How to perform:
- A) Stand with feet hip-width apart and arms extended to the sides at shoulder height .
- B) Begin making small circles with your arms, keeping them straight .
- C) Gradually increase the size of the circles .
- D) Perform ten circles forward, then ten circles backward .
- Repeat 20-30 rotations, both directions .
Benefits:
- Works shoulders, biceps, and triceps .
- Improves shoulder mobility and stability .
- Can be intensified with light weights .
5. Pilates Push-Ups
The Pilates push-up emphasizes control and alignment, focusing on quality rather than quantity.
How to perform:
- A) Start in a plank position with your arms under your shoulders, optional to touch your knees to the floor or stay on your toes .
- B) Keeping your core engaged (in a plank position), gently bend your elbows and lower your body half way down to the floor .
- C) Exhale and press into your hands to extend your elbows and bring your body away from your mat, returning to your starting position .
- Repeat 10 – 20 times .
Benefits:
- Strengthens chest, shoulders, and triceps .
- Engages the core for added stability .
- Improves upper body endurance .
Benefits of Pilates for Arm Toning
Pilates doesn’t just tone—it builds functional strength that complements everyday activities. The controlled movements promote both endurance and flexibility, essential for a balanced physique. By incorporating Pilates into your fitness routine, you can strengthen your muscles, increase your range of motion, and improve overall upper-body function.
Improved Posture
Pilates arm workouts can help improve posture as they work on the endurance and strength of the scapular and upper back muscles and postural muscle system, alongside the core, which are all essential for achieving a good upper body posture.
Enhanced Functional Fitness
Strong shoulders and arms are essential for making everyday activities feel effortless. Improving arm strength can also reduce the risk of strain in other areas, such as the back. Whether it’s reaching for something at an awkward angle or lifting a child that’s just a little too heavy, robust arms and shoulders improve functionality and ease of movement.
Toned Arms
Pilates exercises are great for toning your arms. Generally in Pilates, smaller or lower weights are used, but do higher reps and slow and controlled movements to target eccentric control, which lengthens, tones, and strengthens muscles.
Incorporating Props
Using props in Pilates can deepen muscle engagement and add variety to your workout. These prop-based exercises offer variety and added resistance, helping you tone and strengthen your arms and shoulders while enhancing overall stability.
Resistance Bands
Resistance bands add an extra level of resistance, helping to sculpt and strengthen the arm muscles.
- Band Arm Circles: Hold a resistance band taut between your hands with arms extended to the sides, creating tension. Perform small circles in both directions. The added resistance challenges shoulder and upper arm muscles .
- Band Pull-Apart: Hold the band in front of you at chest height. Keeping shoulders relaxed, pull the band apart, focusing on shoulder blades squeezing together. This move strengthens the upper back and shoulders .
- Band Bow and Arrow: In a standing position, hold one end of the band at chest level with one hand and extend the other arm back as if drawing a bow. This move activates the shoulders .
Small Hand Weights (1-3 lbs)
- Weighted Arm Circles: Hold a lightweight in each hand with arms extended to your sides. Perform small, controlled arm circles to activate shoulders and upper arms .
- Pilates Shoulder Press: Begin with weights at shoulder height, elbows bent. Slowly press the weights overhead and bring them back down to the start, engaging shoulders and upper back .
Pilates Ring (Magic Circle)
- Overhead Shoulder Press: Holding the ring above your head, gently press inward. This engages the shoulders, triceps, and core for added stability .
- Side Arm Press: With the ring placed between one hand and your hip, press against it to engage the shoulder and triceps .
- Ring Chest Press: Hold the ring between your palms with elbows bent. Press the ring to activate the chest, shoulders, and arms. Repeat with slow, controlled movements .
Additional Tips for Effective Upper Limb Pilates
- Maintain the correct posture at all times. With proper alignment, you’ll provide effective muscle engagement and injury prevention .
- Controlled movements help you focus on slow, deliberate movements that maximize muscle activation .
- Make sure that you breathe properly during the exercises. Inhaling and exhaling deeply helps to maintain rhythm and provide oxygen to your working muscles .
- Incorporate upper limb Pilates exercises into your routine 2-3 times a week for optimal results .
Conclusion
With consistency and focus, this Pilates routine will help you achieve stronger, more sculpted arms and shoulders. Remember to listen to your body, maintain proper form, and breathe deeply throughout each exercise. Whether you’re new to exercise or a seasoned athlete, Pilates offers a well-rounded workout that will benefit your arms and entire body.
