ActiveWorkoutsForget pull-ups – a Pilates expert shares a 7-move workout to strengthen your upper body at homeGrab two water bottles or two light dumbbells and give this routine a goWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsForget pull-ups – a Pilates expert shares a 7-move workout to strengthen your upper body at homeGrab two water bottles or two light dumbbells and give this routine a goWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Grab two water bottles or two light dumbbells and give this routine a go
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
You don’t have to be able to bust out endless pull-ups or even use heavy weights and machines if you’re looking to sculpt a more defined upper body. Pilates takes a more gentle approach, yetstudieshave shown it’s effective at building upper body strength. Want to give it a go? Pilates teacher,Lotty Campbell Bird, Founder ofThe Collective Fitness Studioshares a simple, seven-move routine that’ll leave your muscles on fire.
“These beginner-friendly arm exercises will help strengthen and tone your biceps in the front of your upper arms, your triceps in the back of your arms and the muscles in your back and shoulders,” explains Lotty. “A strong upper body can improve your posture which can help keep you mobile and reduce pain in the back and neck.”
For this workout you can either simply use your bodyweight or a lightpair of dumbbells. “If you don’t have small dumbbells, you can use similar household objects such as food cans or water bottles to provide an added challenge,” says Lotty. Get creative, see what you’ve got lying about and give this workout a go!
All 4s Tricep extensions
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Focus area:Triceps and core
How to:
Reps/sets:complete two tothree sets of 10 reps
90-degree chest press and extension
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Focus area:Chest and back
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How to:
Reps/sets:complete two tothree sets of 8-10 reps
Bicep curls
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Focus area:Biceps
How to:
Reps/sets:complete two tothree sets of 10-12 reps
Back extensor pulldowns
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Focus area:Chest and back
How to:
Reps/sets:perform 8-10 squeezes before resetting the body down and repeating two more times
Arm circles
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Area:Biceps and triceps
How to:
Reps/sets:perform 20 circles, then 20 circles backwards, repeat three times
Long arm presses
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Area:Biceps and triceps
How to:
Reps/sets:complete two to three rounds of 15-20 reps
Extended arm pulses
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Focus area:Biceps and back
How to:
Reps/sets:complete two tothree sets of 20-30 pulses
If you enjoyed this workout and are looking for more beginner-friendly Pilates sessions, we’ve got more from Lotty! Try herthree-move beginner core workoutif you want to focus on your mid-section, or herfull-body routinefor those days you’re a little tight on time.
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