By: Claire Mills, Founder Core LDN
First published: 21st January 2025
Featured in: Marie Claire, Eager to mix up your Pilates sessions this year? A coach shares the 7 best Pilates exercises for arms she does herself
Whether you're practising on your mat at home or in the studio, Pilates can transform your arms workout.
Help improve posture
Pilates arm workouts can help improve posture as they work on the endurance and strength of the scapular and upper back muscles and postural muscle system, alongside the core, which are all essential for achieving a good upper body posture. For example, desk-based working and hunching over a computer rounds the upper back, lengthens and weakens the posterior shoulder muscles. Pilates arm workouts target these muscles while working on optimal shoulder posture and mobility as well as back and spinal strength to allow you to achieve and maintain good posture.
Enhance functional fitness
Strong shoulders and arms - muscle groups that naturally work together - are essential for making everyday activities feel effortless. Improving arm strength can also reduce the risk of strain in other areas, such as the back. Whether it’s reaching for something at an awkward angle or lifting a child that’s just a little too heavy, robust arms and shoulders improve functionality and ease of movement.
Tone the arms
Pilates exercises are great for toning your arms. Generally in Pilates, we use the smaller or lower weights but do higher reps and slow and controlled movements to target eccentrical control, which lengthens, tones and strengthens muscles. The best way to achieve this eccentric work is with resistance bands or through the Reformer.
Are Pilates arm exercises really effective?
Pilates is a great way to exercise your arms, specifically targeting muscles such as the triceps, biceps and the rotator cuff muscles of the shoulder. There are a range of Pilates exercises which target these upper body muscles in different ways, working them isometrically, concentrically and eccentrically, improving overall strength and control.
What makes Pilates arm exercises really effective?
In order to build arm strength, the muscles need to be worked to fatigue. Weights and resistance bands or the reformer can achieve this. In addition, the focus on repetition in Pilates ensures you're loading the muscles enough to make strength changes.
In addition to being able to isolate the arm muscles, Pilates exercises will also challenge the posterior oblique sling, which runs from the shoulder to the opposite hip. To have optimal strength in the upper body, you require strength in the core and across the body as a whole. Pilates is amazing for challenging the muscle slings that work across the body, helping strengthen the core and around the pelvis. Having a strong core or 'centre' will optimise the strength and power in your arms.
About Core LDN
Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe
that a one size fits all approach simply doesn't apply to wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.
To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com