ActiveWorkoutsSculpt stronger arms and abs with this 3-move Pilates workoutIt won’t take you any longer than 10 minutesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsSculpt stronger arms and abs with this 3-move Pilates workoutIt won’t take you any longer than 10 minutesWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It won’t take you any longer than 10 minutes
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
A strong upper body is essential to living a healthier life; it helps us with everyday activities, reduces our risk of injury and is key for good posture. Whilestrength trainingand lifting weights may be the most popular way to gain strength, if you’re looking for something a little less intense, then this three-move Pilates workout is for you.
Just a quick one, Pilates isn’t going to give you massive muscles and if that is your goal then you are better off doing a strength workoutlike this one. However, theMuscles Ligaments Tendons Journalsays that what Pilates can do is increase muscle strength and endurance, flexibility, as well as improve your posture and balance. Pilates is also renowned for being excellent for your core too, the central part of our body that keeps us steady, helps us move better and can even reduce the likelihood of back pain.
For this workout you’re going to do eight reps of the exercises below, on both sides of your body, completing two rounds in total. All of the exercises require you to hold your bodyweight either using both arms, or one arm, so get ready to feel that upper body burn. If you need to, take a 20 to 30 second rest between each movement and have yourgym water bottleto hand. Here’s your exercises:
1. Side bend twists
2. Plank steps
This exercise may look simple, but expect a big burn! Holding a plank position will help to strengthen the muscles in your arms, chest, back, hips legs and core. Add in the extra movement of slowly bringing your feet in towards your torso and back out again will really fire up your abs.
3. Downward dog crunch
The downward dog is a popular Pilates pose that conditions your arms, shoulders, wrists and lower back. However, this variation also adds in a crunch to work your core muscles more and add even more of a challenge to your upper body. You don’t need to extend your leg upwards (as shown in the video below), just bring your knee to your opposite elbow (a bit like a mountain climber) then return your leg back to your downward dog position.
If you enjoyed this routine then we have plenty of other beginner-friendly Pilates workouts here on T3 for you to try. As you’ve just worked your arms, why not move onto your lower body next and work on your glutes with thisthree-move Pilates workout? If it’s you also want to target your quads and calves, then we recommend this10 minute workoutinstead. However, if you’re pushed for time and just need to workeverythingyou’ll want thisfull-body routine, just get ready to burn.
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