This 10-minute Pilates routine is great for toned arms and strengthening the upper body. You don’t need any weights or equipment to get great results.
You might feel like you’re arms are about to drop off in this Pilates inspired workout but at least it only lasts 10 minutes! Toned, long, lean arms are at your, ahem, fingertips.
Don’t worry if you find some of the exercises hard. Many people find push ups really hard or you might find you can’t do them at all. But stick with it the strength will come. Try doing less reps and building up each time.
Doing press-ups on your knees isn’t just about making them easier, these really target the triceps too which gives you great definition on your arms.
Practice this routine regularly for fabulously sculpted arms. You could combine it with a 10 minute Power Pilates routine for a supercharged upper body and total body workout: https://www.thepilateskitchen.co.uk/10-minute-power-pilates/
For more Pilates workouts check out my YouTube channel: https://www.youtube.com/channel/UCBw_ULqd0bp2R2AjeIUfvhA
Plank push ups
Start in a plank position with the body in one long line from the head to the feet. Don’t allow the hips to sag towards the floor. Keep pressing up from the floor so that the shoulders are active and the should blades are far apart. Draw the navel upwards and keep the core engaged throughout.
Drop down onto the right forearm, followed by the left. Then push up off the right hand and then the left back into plank position.
Alternate to drop down to the left forearm and push off with the left so you are building strength in both arms.
Repeat this three times on each side.
From forearm plank interlace the fingers and walk the feet forwards a few inches so that the hips are high and the weight shifts onto the shoulders. This is a great way to strengthen the shoulders.
Shift the weight forward an inch, and backward an inch. Keeping the core engaged and the legs extended. Don’t bend the knees as the movement is just in the arms.
Repeat 10 times building up to 30 seconds.
Come into a kneeling plank position ensuring your hips are inline with your shoulder and knees. Keep the core engaged and lift the feet up off the floor.
Keeping the body in this straight line lower down towards the floor. Don’t worry about how far you can go but aim to have your elbows in line with your shoulders.
Push back up off the mat into the start position and repeat for a count of 10.
Sitting in the mat with the legs extended in front of you take the hands behind the back with the fingers facing forward.
Take a breath in and as you exhale push into the mat to lift the hips. Send the hips high and allow the head to drop back. Keep lifting the chest. Remember to breath.
If you want to modify this pose bring the feet close to the body and lift up so the knees are are a 90 degree angle.
Hold for 10-30 seconds.
Bring the feet close to the body and lift the right ankle onto the left knee. Press into the hands lifting the hips off the floor. Lift and lower the body working the triceps.
Make sure the elbows are moving backwards and not outwards.
After a count of 10 swap sides and repeat.
Arm Toning Sequence
Whilst this sequence might look easy you’re going to really feel it fast! Keeping your arms elevated will create toned arms without any need for weights.
In a seated position keep the hips level on the floor and extend the spine, core engage.
Extend the arms to the side lengthening through the fingers.
Draw the arms together to parallel and lift the arms up towards the ceiling. Lower to shoulder height and extend back out to the side.
Repeat 10 times.
With the arms extended and still sitting nice and tall, begin to draw small circles with the arms for 20-30 seconds.
Reverse the direction of the circles.
Turn the palm to face upwards and float it over head. Return to the start position and repeat 10 times. Repeat with the opposite arm.
Keeping the arms extended bend the elbows and draw them into the ribs.
Extend the arms back out to fully extended and repeat 10 times.
Take the arms towards the ceiling into a V shaped. Float the arms down and as they reach the bottom push the air away and lift back to a V shape. Repeat 10 times.
Good job! You’re arms haven’t dropped off and if you keep this up you’ll have toned arms and a stronger upper body.