7 Best Pilates Arm Exercises for Toned Arms
If you’re looking for pilates arm exercises to tone your arms, you’re in the right place. I’m Bridget, the founder at Kala Pilates, and I’ll walk you through 6 simple but effective exercises that will raise your heart rate and give you a complete upper body workout to build arm muscles.
Pilates is a form of movement that targets specific muscle groups, so along with strengthening your core, there are many simple exercises you can do to tone and strengthen your arms.
You can do the following dumbbell exercises for arms with or without weights. If you don’t have dumbbells, no problem, you can use food cans or similar household objects. So whether you’re at home on your mat or in the gym, these simple arm exercises will have your arms toned in no time.
Dumb waiter into press with light dumbbells
Target area: The dumb waiter into press exercise engages your rotator cuffs and biceps and helps to open and stretch your chest muscles.
Stand tall with your shoulder relaxed and core engaged.
Hold your arms by your side with your elbows bent to 90 degrees so your palms are out in front and facing upwards.
Start to rotate from your shoulders to pull your hands out to the side, maintaining your elbows snug to the side of your body, then extend your arms wide.
Return your elbows to your sides, and rotate your arms back to parallel, so they’re facing in front of you again.
Repeat this exercise 15-20 reps, 2 sets.
Kala Tip/ Make sure you keep your core engaged throughout these exercises and ensure you’re not holding any tension in your neck. Focus is on squeezing your shoulder blades towards each other on the rotation out.
2. Arm circles with light dumbbells
Target area: Arm circles help tone the muscles in your shoulders and arms, including your biceps. Arm circles also target your upper back muscles and help to build the perfect posture.
Hold your weights wide to your side, with your palms facing upwards.
Start circling your arms in small circles, roughly the side of a dinner plate.
Repeat 20-30 rotations, both directions.
Kala Tip/ As you look forward you should be able to see your hands in your peripheral vision. Make sure to keep a slight bend in your elbows, careful of locking your arms.
3. Arm rotations with light dumbbells
Target area: Tones biceps, triceps, and shoulder muscles
Extend your arms to the side with a slight bend in your elbows. Aim for shoulder height, with your palms facing upwards.
Rotate your arms, so your palms are facing down.
Return to your original position and repeat 20-30 times, 2 sets.
Kala Tip/ Maintain a strong core and be careful of not swaying your upper body back and forwards.
4. Tricep Dips
Target area: Tricep dips tone and strengthens tricep muscles
In a seated position, reach your hands behind your fingers facing forwards.
Lift your hips off the floor to a hover, and maintain the position of your upper arms as your bend and extend from your elbows.
Repeat the exercise 20-30 times.
Kala Tip/ Focus on your elbows initiating the movement, and your chest staying open.
5. Push-Ups
Target area: Push ups target the pectoral muscles in your chest and the tricep muscles in your arms and shoulders.
Start in a plank position with your arms under your shoulders, optional to touch your knees to the floor or stay on your toes.
Keeping your core engaged (in a plank position), gently bend your elbows and lower your body half way down to the floor.
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.
Kala Tip/ Try to move your whole body in one piece to the floor and up again, strong active glutes and legs will help make your upper body feel lighter.
6. Pilates Side Bend
Target area: The pilates side bend focuses on strengthening your core, lats, and arm muscles.
Begin in a seated position, as demonstrated by Bridget.
Bend your right leg, so your knee is facing the ceiling and foot is flat on your mat, then tuck your left foot behind your right foot.
Place your left hand on the floor slightly away from your shoulder line and line with your left knee.
Inhale to prepare and exhale to engage your core, as you press into both your feet straightening out your legs and lifting yourself into a side plank.
In the side plank position, start to reach your right up and over head, stretch the whole upper side of your body - think of arching your body in a banana shape.
Slowly return your arm towards the ceiling, and gently lower yourself to the starting position. Resting your right arm on your right knee.
Repeat 8 times, then repeat the exercise on the other side.
Kala Tip/ The quicker you squeeze your legs together when pressing up into your plank the stronger you will feel. Use your inhale and exhale to help with this exercise. For example, exhale when you lift and press your hips off the mat, and inhale to return.
7. Tricep Kickbacks
Target area: The following exercise focuses on toning your triceps and strengthening your core.
Start in a kneeling position, engage your core, glutes, and pelvic floor, and hinge your upper body forward from your hips to a position that's comfortable for you - as demonstrated in the video.
Place your arms out behind you with your palms facing inwards.
Bend your elbows and bring your arms into your sides.
Straighten your arms back out behind you, and repeat the exercise.
Repeat 10 times, 3 sets.
Kala Tip/ Think of a gentle punch back, accent is out not in. Maintain a tight core to hold the rest of your body still.
What equipment do I need for dumbbell arm exercises?
Dumbbells are a great pilates workout to tone your arm muscles and add strength to your flow. I recommend you use dumbbells in the range of 1-2.5kg.
Want to try a whole week of pilates classes for free?
If you enjoyed this mini arm workout and want to discover more great pilates classes, I offer a 7-day free trial that includes online live classes and unlimited access to the on-demand library. Let me help you reach your full potential today.
