How to Tone Arms With Pilates

Like Yoga, Pilates is an exercise system designed to exercise both mind and body. It focuses on body awareness concepts, particularly posture and breathing, while allowing participants to tone their bodies using minimal equipment. With a Pilates mat, an exercise band and half an hour a day, you can use Pilates to tone your arms without leaving your house.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise (Pilates) mat
• Rubber exercise band, 6 ft. long
• Clear wall space

Work Upper Back and Shoulders

1. Sit on your Pilates mat with your legs in front of you, bending your knees slightly upward. Flex your feet so that the soles are pointed toward the opposite wall and your toes are aimed toward the ceiling.
2. Center the rubber exercise band under your feet. Hold the ends of the band while you cross it over the top of your feet (over your ankles).
3. Keep your back straight and your shoulders up.
4. Inhale through your nose and exhale as you pull the band backward and slightly to the sides. When done properly, the exercise band will look like the shape of a "V" as you pull.
5. Continue this process, in reps of 5, remembering to inhale as you begin and exhale as you pull.

Tone Your Triceps

6. Place your exercise band on the mat and sit, cross-legged, on top of it. You will need to have a little more of the band behind you than in front of you.
7. Grasp, with your right hand, the end of the exercise band that is behind you. Bring it up behind your shoulder blade with your elbow pointed toward the sky. Your arm should be aligned with your ear, your chin pointed straight ahead and your left arm placed loosely in your lap.
8. Inhale deeply and pull the band toward the sky as you exhale. Slowly release the tension on the band as you inhale again.
9. Perform this exercise 5 times, paying close attention to your breathing, and then switch arms.

Tone Upper Arms and Shoulders

10. Put the exercise band on your Pilates mat and, again, sit cross-legged upon it.
11. Place your right arm in your lap and grasp the front end of the exercise band with your left fist. Face your fist downward, bend your elbow and tilt it slightly up toward your shoulder. You may need to wrap the end of the exercise band around your fist to gain a little more resistance.
12. Inhale and pull your elbow back on the exhale. Your fist will pull away from your chest and your elbow will pull outward at shoulder-height.
13. Release the band on the inhale and complete the Pilates exercise 5 times. Repeat the exercise, using your right arm.

Work Your Biceps

14. Find a clear space on the wall. Stand arm's length from the wall so that your palms can lay flat on the wall with your arms fully extended.
15. Stand with your feet flat on the floor and keep your legs together.
16. Place your arms at shoulder height and slightly further apart than shoulder width. You should be able to stand comfortably without your elbows overextending.
17. Stand up as straight as possible. It's common to stick out your rear or push your hips forward. Try to think of a thread running from your feet to the top of your head. Pulling that imaginary thread tightly toward the ceiling will keep your posture in check.
18. Keep your body in a straight line as you inhale and bend your elbows to let your body fall toward the wall. Then exhale as you push back to your original position. This exercise is somewhat like a standing push-up.
19. Complete this exercise in repetitions of 5.

Tips & Warnings

• Proper breathing is a key component of Pilates. It's important to pay attention to your body's position as you inhale and exhale.