You don’t need all the equipment and you don’t need to go into a fancy studio to experience the magic of Pilates. You can most definitely practise Pilates at home. And if you’re looking to strengthen and tone your arms these moves are for you.
I first started Pilates when I was 15 with the goal to help my back pain from Scoliosis (curvature of the spine). I then went on to get obsessed with weights training, HIIT and aerobics. It wasn’t until I rediscovered my love for Pilates when I realised this is absolutely the BEST way to work the body. It’s a way of movement for all ages and abilities.
These 5 Pilates moves to strengthen and tone your arms are from our FREE 3 Day Strong + Toned Arms Challenge. We start this Tuesday and there is still time to sign up. You can join HERE.
While doing all these moves hold your core strong, draw the belly button towards the backbone. Really focus on moving with control and precision. Focus your energy and your mind on what you are doing.
And of course, don’t forget to breathe. It might seem like a lot to remember, but don’t worry in our Free Arms Classes we remind you to do all this throughout the class.
5 Pilates moves to strengthen and tone your arms
Bicep curls.
These moves target the front of your upper arm. remember to really squeeze your biceps. Pretend you’re moving through honey.
1. Kneel on a mat or you can stand with feet hip-width apart, holding weights in each hand or use no weights.
2. Keeping shoulders down and relaxed, extend your arms out to the sides, palms facing up. Your arms should be shoulder height. Bend the elbows and draw the hands towards the shoulders. Really squeeze the biceps as you bend and extend.
3. Do this 20 times.
Then move the arms out towards the front of your body directly extended from your shoulders and do the same! Bend and extend x 20!
Can you feel it?
Punch the sky.
Yes, we changed the name of this move. It’s one of our faves. It works the shoulders and the biceps. And it will tone your arms.
1. Kneel on a mat or you can stand with feet hip-width apart, holding weights in each hand or use no weights.
2. Keeping shoulders down, bend the elbows at right angles, raise to the front of the body so elbows are at shoulder height. And then dip and lift both arms, punch the sky! Do this 20 times.
3. Alternate arms, one at a time, punch the sky 20 times again.
Arms circles.
This move targets your amazing shoulders, back, triceps, biceps! Boom! It’s a killer move, one of our most favourite ways to work and strengthen tone the arms.
1. Kneel on a mat or you can stand with feet hip-width apart, holding weights in each hand or use no weights.
2. Keeping shoulders down, extend arms out to the sides. Circle the arms, movement is at the shoulders, keep the arms engaged. 20 small backward circles (about the size of a tennis ball) with your arms.
3. Swap directions and do 20 forward circles.
Tricep overhead extensions.
Tone and strengthen your triceps… the back of your arms above your elbow.
1. Kneel on a mat or you can stand with feet hip-width apart, holding weights in each hand or use no weights (clasp your hands together).
2. Raise arms above head, bend elbows, bringing weights/hands to the back of shoulders.
3. Extend arms long above the head. Repeat for 20. Make sure you hold those arms strong, elbows draw towards one another and have fun!
We like to finish off with some lower half pulses. Guaranteed, you will feel the burn!
Shoulder presses.
Tone and strengthen your lovely shoulders, plus you’ll work your biceps and even your back!
1. Kneel on a mat or you can stand with feet hip-width apart, holding weights in each hand or use no weights.
2. Bring elbows close to sides of the body, palms face to the front, keep the shoulders back and down.
3. Extend arms above head, then bend elbows back towards the body. Repeat 20 times. Try not to let the weights come forward or backward when arms are extended. Control your movement.
If you have any questions about these moves let me know! Most importantly… have fun!
Always merrymaking,
Emma
P.s Join the Free 3 Day Strong and toned Arms Challenge HERE.
