Health

5 Pilates moves to tone upper arms (without a reformer)

Our upper arms can prove difficult to tone up, especially as we age. This Pilates-inspired workout from Nathalie Errandonea is an easy way to strengthen and add more definition to the arms – in just a few minutes each day.

All you’ll need is a resistance band to get started. Make sure to warm up before attempting these moves, and don’t forget to cool down afterwards.

5 Pilates moves to tone upper arms in midlife

Bicep curls

This exercise targets the biceps and also helps to build stregth in the forearms and posture muscles.

  • Kneel with the resistance band anchored under your knees.
  • Hold the ends of the band with palms facing up.
  • Bend your elbows to curl the band toward your shoulders, keeping your elbows close to your body.
  • Slowly lower down.
  • Repeat 10-20 times.
Tricep press

Strengthen and tone the upper arms with this simple move that targets the triceps, rear deltoids and upper back.

  • Kneel anchoring the resistance band under your knees.
  • Hold the ends with palms facing inward. Arms along the body.
  • Extend your arms straight back, squeezing your triceps.
  • Slowly return to the starting position.
  • Repeat 10-20 times.
Arm circles

The simple yet effective move works to target the chest and upper back.

  • Kneel with the band behind your back.
  • Hold the ends with arms extended to the side at shoulder height.
  • Move your arms in 12 controlled circles, maintaining tension in the band.
  • Reverse the direction.
Chest expansion

An excellent one for building more flexibility in the upper body, this exercise targets the upper back, chest and back of the shoulders.

  • Sit with the band held with both hands at chest level.
  • Pull the band straight back as you open your chest, squeezing your shoulder blades together.
  • Return with control.
  • Repeat 10 times.
Hug-a-tree

Finish off your workout with this strengthening move that works the chest, shoulders and upper arms.

  • Stand with the resistance band held between your hands, arms extended in front of you at shoulder height.
  • Open your arms wide like you’re hugging a tree, keeping a slight bend in your elbows.
  • Slowly return to the start.
  • Repeat 10-20 times.

Workout with Nathalie from the comfort of home with NRG Barre Body.

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