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Pilates

Pilates arm workout: a 20-minute class with light weights or none

Pilates works your arms mostly by holding you up: on your hands and knees, in a plank, on your side and with your hands behind you. This class builds through those positions, as the classical mat order does, then finishes with a standing series like the classical arm weights series, with weights of about 1 kg, filled water bottles, a band or nothing at all. Use fists or your forearms if your wrists complain, and skip any move that hurts the front of your shoulder.

20 minBeginner16 movesA bench or box · A dumbbell · A bandBack · Abs · Shoulders · Chest · Triceps · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

On all fours

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoWarm up your spine and wrists; hands under your shouldersHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Knee hover (Pilates tabletop hover)3 holds of 15 to 20 s
    Beginner · Abs, Shoulders, Quads · 3D demoPress the floor away so your shoulder blades sit wide, then lift your knees 2 to 5 cmHarder: Straight-arm plank (high plank)

Front support

  1. Knee push-up2 sets of 6 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands a little wider than your shoulders; lower your chest between your hands. Easier: push-ups against a wallEasier: Incline push-upHarder: Push-up
  2. Push-up (Pilates)2 rounds of 3 push-ups
    Intermediate · Chest, Triceps, Shoulders · 3D demoRoll down, walk out to a plank, do 3 push-ups (knees down if needed), walk back and roll up. With osteoporosis, hinge forward with a flat back instead of rolling downEasier: Inchworm walkoutHarder: Leg pull back (Pilates leg pull up)

Side support

  1. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoElbow under your shoulder, hips lifted in one line from knees to headHarder: Side plank
  2. Side bend (Pilates)3 each side
    Advanced · Abs, Shoulders, Hip abductors · 3D demoHarder: lift into a side plank from sitting and lower with control. Stay with the knee side plank if your wrist or shoulder complainsEasier: Mermaid (Pilates seated side bend)

Hands behind you

  1. Upward plank pose (Purvottanasana)2 holds of 5 breaths
    Intermediate · Shoulders, Triceps, Glutes · 3D demoStart in reverse tabletop with your knees bent, fingers towards your feet; skip it if the front of your shoulders hurtsEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)
  2. Bent-knee bench dip2 sets of 6 to 10
    Beginner · Triceps, Chest, Shoulders · 3D demoOn a sturdy chair or step; lower only as far as the front of your shoulder is comfortableHarder: Parallel bar dip

Face down

  1. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoArms and legs long, small quick flutters, shoulders away from your earsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel, thumbs up, lift your arms only a littleEasier: Wall angelHarder: Bent-over reverse fly

Standing arm series

  1. Dumbbell biceps curl2 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoLight weights (about 1 kg) or filled water bottles; elbows by your sides; lower slowlyEasier: Seated dumbbell curlHarder: Incline inner biceps curl
  2. Standing overhead dumbbell triceps extension2 sets of 10 to 15
    Intermediate · Triceps · 3D demoOne weight in both hands overhead, elbows pointing forward. Leave it out with shoulder pain, or if it brings on tingling in your ring and little fingersEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)
  3. Band pull-apart2 sets of 10 to 15
    Intermediate · Shoulders, Back · 3D demoArms at chest height; open the band by drawing your shoulder blades together. No band? Hold the opening for 3 s, 10 timesEasier: Prone Y-T-W raisesHarder: Tuck back lever
  4. Isometric chest squeeze (palm press)6 holds of 5 to 10 s
    Beginner · Chest, Shoulders, Triceps · 3D demoPalms together at chest height (or a ring between them); press and keep breathing, then rest as long as you heldHarder: Machine chest fly (pec deck)

Cool-down

  1. Overhead triceps stretch20 to 30 s each side
    Beginner · Triceps, Back · 3D demoA gentle pull on the elbow; skip it with shoulder painHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoArms long or by your sides; pad your kneesHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Twice a week counts towards the NHS strength guideline: work until you need a short rest.
  • To build more arm strength and muscle, make it harder over the weeks: more reps until the last few are hard, a heavier weight or band, or push-ups from your toes.
  • Arm work won't burn fat from your arms; that comes off your whole body.
  • Sore wrists? Make fists or go onto your forearms.
  • Heard a snap, or your arm changed shape or went numb? Go to an urgent treatment centre or A&E.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates arm workout: a 20-minute class with light weights or none take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A dumbbell, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.