Looking for that lean, sculpted look? This is the perfect, low-impact routine to target those tricky upper body areas! We’ve packed maximum toning power into 8 targeted exercises to help you achieve a sleek back and beautiful arms, fast. From Straight-Arm Pulses to Chest Hugs, these moves are designed for maximum muscle engagement. Follow along and perform each movement for 8-12 reps to reveal your best self!
Exercise Guide
8 Pilates Reformer Exercises - for shoulders, back and arms
1. Straight-Arm Pulses/Raises (Backward)
- Kneeling Neutral Position Prep
- Inhale Spine Extension
- Exhale, pull arms back
- With every exhale/breath as you pull back, feel your upper arms draw down and back as if pulling a rope.
2. Triceps Pulses (Backward)
- Kneeling hip-hinge position.
- Extend your straight arms back to the side of your body.
- Inhale, bend your elbows and draw your forearms in, keeping your upper arms stationary.
- Exhale, press your forearms back.
- Keep your upper arms stable and only move the forearms throughout the entire movement, engaging your triceps.
3. Reverse Arm Circles with Rotation
- Slide back, twist, and extend both arms straight forward.
- Keep one arm stationary, and bend the other elbow to pull back.
- The front arm performs a reach/protraction forward, and the back arm performs a retraction backward, driving the rotation through the thoracic spine.
4. Straight-Arm Raises (Forward)
- Slide forward, reach straight forward, inhale, and maintain spinal extension.
- Exhale.Inhale, press/lift the arms forward up to the extension of your shoulders.
- Exhale, draw the arms down/back to return.Slowly lift/press forward.
5. Forward Arm Circles with Rotation
- Inhale to prepare. Exhale, reach your right arm forward while simultaneously retracting your left shoulder blade, initiating rotation through the thoracic spine.
- With every inhale, extend the spine. With every exhale, perform the rotation.
- Maintain pelvic stability. Throughout the movement, keep the reaching arm protracted forward, driving the rotation through your thoracic spine.
6. Bent-Arm Pulses/Presses (Forward)
- Elbows bent (or flexed) to prepare.
- Inhale, extend the spine. Exhale, press/lift your arms forward up to the extension/level of your shoulders.
- With every inhale, maintain spinal stability.
7. Chest Hugs
- Inhale, focusing on the spine extending tall once more.
- Exhale, reach both arms straight forward to shoulder height/level. Every time you lift the arms, they should only come to the line of the shoulders.
- Extend straight forward, allowing for a slight protraction (forward shift) of the shoulder blades.
8. Forward Arm Circles
- Kneeling neutral position. Inhale, press/lift both arms forward, turning palms to face forward.
- Exhale, lower the arms down. With every inhale, feel the spine lengthening while simultaneously lifting the arms up.
- Exhale, open the arms out in a circular motion.
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