Arm Exercises

A pilates instructor teaches exercises for the arms

By Tatiana Novaes Coelho

Get toned arms with these Pilates-based exercises. Make sure you've read the Pilates basics first.

These exercises are undertaken at your own risk. Please speak to your doctor before undertaking exercise if you have any health problems. It is always best to exercise under the supervision of a qualified person.

Dumb Waiter

This exercise is a good way to open up the chest and shoulders, and increase awareness of the relationship between the shoulder blades and the ribcage.

Start position: sitting down with a straight back and your feet hip-width apart. Your arms should be bent at 90° and your elbows slightly in front of the waist with palms facing in. Breathe in to prepare.

Breathe out, drawing your navel towards your spine. Using the muscles between your shoulder blades, open your hands away from each other, without opening or moving your elbows.
Breathe in, returning to the starting position. Repeat 12 times.