.jpg)
Pilates, a low-impact exercise method developed by Joseph Pilates in the early 20th century, can help you achieve your dream of having sleek, toned arms.
In this comprehensive guide, we’ll explore ten effective pilates moves for arms specifically designed to sculpt and strengthen.
Introduction to Pilates Arm Workouts
While commonly associated with core strength, posture, and flexibility, Pilates is a full-body workout.
Incorporating these moves into your fitness regimen offers a unique approach to achieving impressive results and sleek, defined arms.
Benefits of Pilates for Arm Toning
Pilates is a versatile exercise method that’s an absolute game-changer. But if that isn’t enough to convince you, here are several benefits Pilates arm workouts have over traditional strength training:
- Low impact: Most low-impact exercises aren’t as practical in helping burn calories. They make up for it by helping you remain constantly active. With Pilates, you get the best of both worlds: an engaging workout that’s gentle on your joints.
- Improved muscle balance: Unlike traditional workouts, Pilates focuses on smaller and larger muscle groups, resulting in a more holistic development of muscles all over the body.
- Better mind-body connection: Pilates emphasizes body awareness, so you become more in control and in tune with your body.
- Increased flexibility: Pilates tones your arms and improves your overall flexibility and range of motion.
- Good posture: Because Pilates engages your core and back muscles, your posture will also improve.
Equipment Needed for Pilates Arm Workouts
The best part about learning Pilates workouts for your arms is that they require minimal equipment—you can even start with a soft surface!
Of course, for the most effective arm workouts, you’ll need at least the following:
- A mat or a soft surface
- Resistance bands
- Light dumbbells
- A chair
- A steady surface
Best Pilates Moves for Arms
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.
This is how you perform arm circles:
- Stand with feet hip-width apart and arms extended to the sides at shoulder height.
- Begin making small circles with your arms, keeping them straight.
- Gradually increase the size of the circles.
- Perform ten circles forward, then ten circles backward.
- Too easy? Hold light weights while performing circles. Gradually increase the weight over time.
Tricep Dips
Tricep dips are best to improve the back definition of your arms.
This is how you perform tricep dips:
- Sit on the edge of a chair with your hands gripping the edge on either side of your hips.
- Slide your buttocks off the chair, supporting your weight with your arms.
- Bend your elbows to lower your body, keeping your back close to the chair.
- Straighten your arms to push back up.
- Perform 10-15 repetitions.
Bicep Curls with Light Weights
Incorporate bicep circles into your Pilates routine for more well-toned arms.
This is how you perform bicep curls:
- Stand with feet hip-width apart, holding light weights at your sides.
- Keep your elbows close to your body as you curl the weights up towards your shoulders.
- Slowly lower the weights back down.
- Focus on controlled movements and proper breathing.
- Perform 12-15 repetitions.
Plank to Push-Up
This multi-muscle workout move engages your shoulders, chest, and core on top of your arms.
This is how you perform plank to push-up:
- Start in a forearm plank position, elbows directly under your shoulders.
- Push onto your hands one at a time, coming into a high plank position.
- Lower back down to your forearms one arm at a time.
- Alternate which arm leads each time.
- Perform ten repetitions (5 on each side).
Forearm Plank
Do you want bigger and stronger forearms? This exercise is for you.
This is how you perform the forearm plank:
- Start on your hands and knees, then lower onto your forearms.
- Extend your legs behind you, balancing on your toes.
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your arm muscles.
- Hold for 30-60 seconds or as long as you can maintain proper form.
Pilates Boxing
Boxers are known for their impressive arm strength, speed, and intensity. Combine this with Pilates for a killer workout to achieve your dream arms.
This is how you perform Pilates boxing:
- Stand with feet hip-width apart, knees slightly bent.
- Bring your fists up to chin level, elbows tucked in.
- Extend one arm forward in a punching motion, twisting your torso slightly.
- Return to the starting position and repeat with the other arm.
- Perform 20 alternating punches, focusing on controlled movements.
Side Plank with Arm Lift
Work out your upper body and target your arms, shoulders, and obliques with this exercise.
This is how you perform a side plank with an arm lift:
- Lie on your side, propped up on your forearm with your elbow directly under your shoulder.
- Lift your hips off the mat, creating a straight line from head to feet.
- Extend your top arm towards the ceiling.
- Lower your arm, bringing it under your body and back up.
- Perform ten repetitions, then switch sides.
Swan Dive
As the name suggests, this advanced Pilates workout makes it appear like you’re a swan going in for a dive. It’s great for your posture and the arms of your back.
This is how you perform a swan dive:
- Lie face down on your mat, arms extended overhead.
- Lift your arms, chest, and legs off the mat simultaneously.
- Hold for a moment, then lower back down.
- Focus on using your back muscles to lift, not momentum.
- Perform ten repetitions.
Pilates Swimming
With this exercise, you can work your entire body, specifically the back portion, such as your triceps and shoulders.
This is how you perform Pilates swimming:
- Lie face down on your mat, arms extended forward.
- Lift your arms, legs, and chest off the mat.
- Alternate lifting the opposite arm and leg higher, as if swimming.
- Keep your movements small and controlled.
- Continue for 30 seconds, focusing on maintaining a solid core.
Pilates Push-Ups
If you think push-ups have become dull or plain, try this exercise to spice them up.
This is how you perform Pilates push-ups:
- Start in a high plank position, hands slightly wider than shoulder-width.
- Lower your body by bending your elbows, keeping them close to your body.
- Push back up to the starting position.
- As you lower and lift, focus on engaging your core and maintaining a straight line from head to heels.
- Perform 8-10 repetitions.
Pilates Arm Workout Routines
Knowing individual exercises is one thing. To get the most out of Pilates, you must learn how to combine them to create a workout routine that works for you.
Quick Pilates Arm Workout
An underrated advantage when it comes to learning Pilates arm workouts is the minimal time investment it requires.
If you’re short on time, you can try out this workout routine:
- Warm-up and stretch: 2 minutes
- Arm Circles: 1 minute
- Tricep Dips: 1 minute
- Plank to Push-Up: 1 minute
- Forearm Plank: 1 minute
- Pilates Boxing: 1 minute
- Side Plank with Arm Lift: 1 minute on each side
- Pilates Push-Ups: 1 minute
- Cool down and stretch: 2 minutes
All in all, this workout should take longer than 15 minutes, leaving you more than enough time to squeeze it in before a busy day ahead!
Pilates Arm Workout with Light Weights
After easing your way into your workout routines, you can start doubling the length of your exercise and add physical weights.
Here’s a template you can follow that doesn’t require much equipment:
- Warm-up and stretch: 3 minutes
- Bicep Curls with Light Weights: 2-3 sets of 12-15 repetitions
- Tricep Dips: 2-3 sets of 10-15 repetitions
- Plank to Push-Up: 2-3 sets of 10-2 repetitions
- Side Plank with Arm Lift (hold weight): 2-3 sets of 10-12 repetitions on each side
- Pilates Boxing (hold weight): 2-3 sets of 20 alternate punching
- Pilates Push-Ups: 2-3 sets of 10-12 repetitions
- Cool down and stretch: 3 minutes
Pilates Arm Workout at Home
Are you already confident in your fitness level? The great thing about Pilates is that there’s always a way to challenge yourself.
If you have around 30 minutes to spare, you can follow this workout routine:
- Warm-up and stretch: 5 minutes
- Tricep dips (using a chair): 2-3 sets of 12-15 repetitions. You can use two chairs to increase the intensity.
- Forearm Plank: 2-3 sets of 30-60 seconds
- Swan Dive: 2-3 sets of 10-12 repetitions
- Pilates Swimming: 2-3 sets of 30 seconds each
- Side Plank with Arm Lift (hold weight): 2-3 sets of 10-12 repetitions on each side
- Plank to Push-Up: 2-3 sets of 8-12 repetitions
- Pilates Push-Ups: 2-3 sets of 8-12 repetitions
- Cool down and stretch: 5 minutes
Tips for Effective Pilates Arm Workouts
Pilates arm workouts are effective, but you have to work hard to get the most out of them.
Maintaining Proper Form
Keep yourself safe while maximizing the results of your Pilates arm workouts with these tips:
- Focus on keeping your core engaged with every exercise you do
- The key to engaging your core is taking a deep breath from your diaphragm. Picture drawing your belly button towards your spine area as you exhale.
- If you’re feeling more confident, contract and “activate” your front, side, and lower back muscles
- Hold the contract for at least a second before you release it
- Keep your spine in a neutral position
- Don’t hurry up - smooth and controlled movements are key
- Maintain your breathing and coordinate it with your movements to lessen the strain on your body
Progressing with Weights
Pilates is for all ages and fitness levels. Even a beginner can enjoy balance, posture, strength, flexibility, and arm definition benefits. However, if you’re new to this exercise, don’t overdo yourself. Focus instead on your form, breathing, and movement.
Once you and your body have adjusted and feel confident, you can increase your intensity by incorporating light weights and resistance bands.
However, even after years of practicing Pilates, it’s not typically advised to use heavy weights.
The main goal of Pilates is to improve posture, balance, and coordination by emphasizing control and precision—arm toning is just a side effect.
Consistency and Routine
Establishing a regular exercise regimen incorporating Pilates arm workouts three times a week can help you achieve ideal arm strength and definition.
But be careful. It’s easy to feel tempted to overdo it. Don’t. You should let your body rest in between workouts. Too much physical activity can cause you to overstrain yourself, preventing your muscles from recovering, which is counterproductive. Your muscles need enough time to rest to grow.
Frequently Asked Questions
How long will I have to do Pilates to see results?
Pilates isn’t a quick fix for your fitness needs. Like anything else, it takes time to see noticeable changes. Most will generally notice improved strength and muscle tone within a few weeks of doing Pilates arm workouts 2-3 times a week.
For those looking to shed pounds, incorporating specific Pilates poses for weight loss can accelerate your progress.
Does Pilates require special equipment?
Absolutely not! You can do most Pilates arm exercises with nothing but yourself and a willingness to stay fit.
Other helpful equipment includes yoga mats, light weights, and sturdy chairs.
Can I do Pilates with other workouts?
Yes. Pilates arm workouts are great on their own and complement other forms of exercise. You can integrate it into a more comprehensive fitness regimen that includes strength and resistance training and other cardiovascular activities like swimming, running, and more.
To learn more about how Pilates compares to traditional strength training, read our article on Pilates vs Weight Training.
Is Pilates recommended for people with health conditions?
If you have health concerns, consult your healthcare professional before taking Pilates. However, because Pilates is a low-impact exercise, most shouldn’t have any problems starting.
Working closely with a certified Pilates instructor can also help you learn modified Pilates exercises designed with your limitations and injuries in mind.
Conclusion
Don’t sleep on Pilates - it’s a unique, safe, and effective way to achieve sculpted and toned arms.
Incorporating these Pilates moves into your fitness routine can help you develop more muscular arms with better definition while improving your posture, flexibility, and overall strength.
As an added benefit, Pilates is a workout you can do at home or in a studio with a group!
Just remember that to achieve the best results, always stay consistent.
So, what are you waiting for? Get your yoga mat, grab a couple of lightweights, and add these Pilates moves for your arms to your daily sweat sessions - your whole body will thank you for it!
