Sculpt Toned Arms From Harlem To Hollywood With This Effective Equipment-Free Pilates Workout!

Pilates offers a host of benefits for the body and mind, and stronger, more toned-looking arm muscles are one of them.

The following workout was designed to strengthen your arms and upper body muscles. 

That doesn’t necessarily mean that from doing this one workout you’ll get Miley Cyrus’ “Pilates arms” — so deemed by social media after her Grammy performance in 2024 during which her arms were visibly fit.

Everyone responds to exercise differently and results vary, says Laura Hagan, PhD, DPT, associate professor and director of the doctor of physical therapy program at Touro University in Harlem, New York. Everything from your body type to your age to your diet and exercise regimen can influence your physique, she explains. “Simply observing the arms isn’t sufficient to gauge [one’s] exercise practice.” 

But Pilates is still a good way to strengthen your upper body.

A 7-Exercise Pilates Workout for Stronger Arms

This workout, designed by Lynda Lippin, a New York City–based Pilates instructor and CEO of Lynda Lippin Pilates, focuses on improving upper body strength — the arms, back, chest, and shoulders. But many Pilates moves strengthen the whole body, so you’ll also be working your core and leg muscles, Lippin adds. 

She suggests wearing whatever is comfortable, and feel free to ditch your socks so your feet have better contact with the mat (the only equipment you’ll need). “The Hundred” (the first exercise below) will serve as your warm-up. 

Complete 3 to 5 repetitions (or “reps”) of each exercise (unless otherwise noted), progressing to 10 reps once you’re comfortable. Move through all seven exercises (this is one “set”), and repeat the set if you’re still feeling fresh, Lippin says. You can do this workout every day, but start with doing it three times a week and assess how your body feels. 

This workout is designed for all fitness levels and is generally safe for most people, but consult your doctor if you have an injury, a chronic condition, or have never exercised before to make sure it’s safe for you, Lippin says.

1. The Hundred

Lie on your back on your mat with your legs extended out in front of you. Tuck your chin into your chest and curl your spine as you lift your shoulders and head off the floor. Engage your abdominal muscles and lift your legs off the ground until they are extended diagonally in front of you. The closer your legs are to the ground, the more difficult the exercise will be. Keep your lower back pressed into the floor throughout the exercise (lifting your legs higher off the ground to maintain that lower back-to-floor contact). Extend your arms so they are by the sides of your legs. Hold them a few inches off the floor, palms facing down. 

Pump your arms up and down, moving them about 6 to 8 inches and focusing on engaging the entire arm through the armpit. As you pump, breathe in for 5 breaths. Then exhale for 5 breaths. Complete a total of 100 breaths. You should feel your abdominal muscles activated. 

This exercise also works the triceps, lats, and shoulders. End by hugging your knees into your chest and rolling out to return to the lying position on your mat.

Beginner Modification Complete the exercise with your head on the mat.

2. Single-Leg Stretch

Lie on your back on your mat with your legs lifted, keeping your knees bent and shins parallel to the floor. Pull your belly button toward your spine, and then curl your head and shoulders up off the ground. 

Keep your right leg where it is and extend your left leg in front of you at a 45-degree angle. Place your right hand on your right ankle and your left hand on your right knee. Pull the knee toward you in a pulse. Engage your biceps to really hug the knee into your chest while keeping your collarbone open. 

Inhale as you switch legs and arms, bringing the left knee in and extending your right leg out. Your left hand should now be on your left ankle and the right hand on your left knee. Inhale and pulse your knee in again. 

Exhale and switch back to the other side to complete one full rep.

Beginner Modification Complete the exercise with your head on the mat.

3. Double-Leg Stretch

Start by lying on your back with your knees bent and your arms resting at your sides, palms facing down. Lift your legs, keeping your knees bent and shins parallel to the floor (in the same starting position as the previous exercise). 

Inhale as you lift your head, chest, and shoulders off the mat. Wrap your hands around your shins, curling your upper body and legs in. Exhale and reach your legs straight out in front of you so they are hovering a few inches off the mat, keeping them together the whole time. At the same time, circle your arms back to extend over your head. That’s one rep.

Beginner Modification Complete the exercise with your head on the mat.

4. Swan

Lie facedown on the mat with your legs extended behind you. Your feet can either be together or shoulder-width apart. Position your hands near your ears with elbows bent. Push your upper body up so your arms are straight, with your hands under your shoulders. Keeping your abs engaged, lift your belly button away from the mat. Maintain this engaged core throughout the exercise. 

Inhale and press your hands into the mat as you lift your head and upper body off the mat, with your hands under your shoulders, your chest open, and your spine lengthened. It should feel as if your head is being pulled upward while staying in line with your spine. Your elbows should remain close to your body throughout the exercise. 

Exhale and slowly return your belly and upper body to the mat. End in child’s pose (kneel on the mat and extend your arms and torso onto the mat in front of your knees, palms facing down). That’s one rep. 

Beginner Modification Keep your hands wider than your shoulders throughout the exercise.

5. Leg Pull Front

Start in a high plank position with your fingertips spread apart and your hands directly beneath your shoulders. Keep your feet together and your arms extended so your body is in a straight line from head to feet. 

As you inhale, lift your right leg 6 inches off the mat. Exhale and point your right foot as you flex your left foot toward your shin, shifting your body back horizontally in the plank pose. Inhale as you shift your body forward, returning your right foot to the flexed position and then exhaling, as you put your foot back down. Repeat on the other side. That’s one rep.

Beginner Modification Start on all fours rather than in a plank position. Keep one knee on the mat as one leg straightens back.

6. Leg Pull Back

Sit on the mat with your legs together extended in front of you. Keep your abs pulled in, your shoulders relaxed, and your spine lengthened. Place your hands on the mat beside you with your fingertips pointing toward your toes. Your chest should be open, and your shoulders should be pulled back and down (rather than hunched forward). Inhale. 

As you exhale, lift your pelvis so your body forms a line from your ankles to your head. Your abs should be engaged, but be sure to also push through your arms to keep your chest open. This will work your back, shoulders, and triceps. Inhale in this reverse plank position. 

Exhale and lift your right leg off the ground as high as you can toward the ceiling while the rest of your body remains in the reverse plank position. Inhale and, while maintaining control, return the right foot to the floor. Exhale and repeat with the left leg. Inhale, and return your hips to the floor, remembering to keep your shoulders down. That’s one rep. 

Beginner Modification Bend your knees and hold the position without lifting your leg. 

7. Side Bend With Arms

Sit with your knees bent and legs out toward the left side with your ankles crossed beneath you (left foot should be in front). Keep your right arm straight with your hand palm down on the mat to support your body.

Press your hand into the mat and inhale as you raise your body off the ground with only your right hand and feet touching the mat, also extending your left arm overhead to stretch your body in an arc. Focus on lifting your hips up and away from the ground as much as you can.

Hold and then exhale as you bring the arm back to your side as you lower your body and return to the starting sitting position. Complete 3 to 5 reps, and then switch to your other side (left arm down) to complete another 3 to 5 reps.

Beginner Modification Start with bent elbows and bent knees.

The Takeaway

While you won’t be able to tell if someone regularly does Pilates workouts just from looking at their arms, these Pilates exercises will strengthen and tone the upper body muscles.

These exercises are designed for all fitness levels, but check with your doctor if you have a chronic condition, an injury or have never exercised before. 

Photo credit: Source.

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