Pilates Exercises For Arms
Into the Exercise (positive lift)
Step 1: Holding dumbbells at your sides, stand with your feet a shoulder width apart and your toes pointed outward. Lift your chest and inhale deeply, then flex your abdominal muscles and curl your toes upward.
Steps 2, 3, & 4: In a continuous movement, without moving your elbows backward, lift the dumbbells parallel to each other until they are at chin level, then rotate your arms backward.
Steps 5, 6, & 7: Press the dumbbells above your head until your elbows lock. Squat without bending forward or raising your heels, and immediately stand up straight.
Out of the Exercise (negative lift):
Steps 8, 9, 10, & 11: In a continuous movement, lower the dumbbells to chin level; rotate your arms forward, and lower the dumbbells in front of you to the starting position without moving your elbows backward. Then exhale as you uncurl your toes and release the tension in your abdominal muscles.
Pilates Exercises For Arms Photo Gallery
Timing & Repetition
The total movement should take at least 9 seconds: 2 seconds for the inhale; 1 second for the press; 2 seconds for the squat; 2 seconds for lowering the dumbbells; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 54 seconds.
This exercise has three purposes. First, it will strengthen your thigh, buttock, lower back, and deltoid muscles. Second, it will improve the flexibility of your ankles, knees, hips, spine, shoulders, and wrists. Third, it will enhance your posture and balance by forcing your spine to arch backward throughout the exercise.
Levels of Difficulty
Level 1: Perform steps 1-5, 6d (squatting slightly), 7-11.
Level 2: Using a low table or bench, perform steps 1-5, 6c, 7-11.
Level 3: Using a low table or bench, perform steps 1-5, 6b, 7-11.
Level 4: Using a low table or bench, perform steps 1-5, 6a, 7-11.
Level 5: Perform steps 1-11.