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Pilates

Push-and-pull Pilates for the upper body: a 30-minute class with a band

Pilates works your upper body mostly by making you hold yourself up, and the classical mat has almost no pulling. This class keeps the Pilates control and adds a band, so every push has a pull to match. Start each move at the easiest step that lets you finish the reps with good form, and make it harder when the last few reps feel easy. Use fists or your forearms if your wrists complain, and leave out any move that hurts the front of your shoulder. It builds strength and some muscle; it won't burn fat from your arms or back.

30 minBeginner21 movesBand, anchor point, wallAbs · Back · Shoulders · Chest · Triceps · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 4 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoStanding or lying; feel your ribs widen as you breathe inHarder: Roll-up (Pilates)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoWarm up your spine and wristsHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoSeated, arms crossed; turn your upper back, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Scapular push-up (push-up plus)8 reps
    Beginner · Shoulders, Chest, Abs · 3D demoStraight arms at the wall or on hands and knees: let your chest sink between your shoulder blades, then push awayEasier: Dumbbell shoulder-blade punchHarder: Push-up

Push (about 7 minutes)

  1. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoPress the floor away so your shoulder blades sit wide; fists or forearms for sore wristsEasier: Bird dog, one limb at a timeHarder: Straight-arm plank (high plank)
  2. Knee push-up2 sets of 6 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoEasier: against a wall. Harder: from your toesEasier: Incline push-upHarder: Push-up
  3. Push-up (Pilates)2 rounds of 3 push-ups
    Intermediate · Chest, Triceps, Shoulders · 3D demoRoll down, walk out, do 3 push-ups, walk back. With osteoporosis, hinge with a flat back instead of rolling downEasier: Inchworm walkoutHarder: Leg pull back (Pilates leg pull up)
  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; keep breathingHarder: Machine chest fly (pec deck)

Pull (about 8 minutes)

  1. Band row3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band to something fixed, never a door handle that can open; squeeze your shoulder blades backEasier: Seated upper-back lift (sit tall, shoulders back)Harder: Supported single-arm dumbbell row
  2. Band pull-apart2 sets of 10 to 15
    Intermediate · Shoulders, Back · 3D demoArms at chest height. No band? Hold the opening for 3 s, 10 timesEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. 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
  4. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters; shoulders away from your earsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  5. Standing band external rotation2 sets of 12 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your side on a rolled towel; turn the forearm out and back slowlyEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Support and press (about 7 minutes)

  1. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoElbow under your shoulder, hips liftedHarder: Side plank
  2. Side bend (Pilates)3 each side
    Advanced · Abs, Shoulders, Hip abductors · 3D demoHarder option; stay with the knee side plank if your wrist or shoulder complainsEasier: Mermaid (Pilates seated side bend)Harder: Side plank with leg lift
  3. Leg pull front (Pilates leg pull down)3 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoFrom a high plank, lift one leg at a time; fists for sore wrists; leave it out with shoulder painEasier: Straight-arm plank (high plank)
  4. Shoulder press with a band2 sets of 8 to 12
    Beginner · Shoulders, Triceps · 3D demoOr light dumbbells; leave it out with shoulder painHarder: Push press
  5. Upward plank pose (Purvottanasana)2 holds of 5 breaths
    Intermediate · Shoulders, Triceps, Glutes · 3D demoStart in reverse tabletop with your knees bent; skip it if the front of your shoulders hurtsEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)

Cool down (about 4 minutes)

  1. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a folded towelHarder: Side bend (Pilates)
  2. Doorway chest opener2 holds of 30 s each side
    Beginner · Chest, Shoulders · 3D demoForearm on the door frame; step through gentlyEasier: Elbows backHarder: Fish pose (Matsyasana)
  3. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, arms longEasier: Double knee-to-chest stretchHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Twice a week counts towards the NHS strength guideline: work until you need a short rest.
  • Make it harder over the weeks: more reps until the last few are hard, then a firmer band or light weights, then push-ups from your toes.
  • Sore wrists? Make fists or go onto your forearms.
  • Tingling or numbness down your arm? Stop that move, and see a GP if it keeps happening or your arm feels weak.
  • This builds strength and some muscle; it won't burn fat from your arms or back, which comes off your whole body.
  • Call 999 for arm or shoulder pain with chest pain that feels tight or spreads to your arms, neck or jaw.

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.

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Questions people ask

How long does the push-and-pull pilates for the upper body: a 30-minute class with a band take?

About 30 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 band, An anchor point, A wall. 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. 15 of its 21 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.