5 Pilates Exercises for a Sculpted Upper Body

Even though it is winter in Australia (or a mild spring in Brisbane!) and our arms may be draped in long sleeves we still need to work on our upper body! As annoying as the phrase 'summer bodies are made in winter' is, its damn true! Here are 5 upper body exercises you can do at home to get your upper body strong and toned! 

1. Swimming 

Setup: lie on the stomach, slight tuck of the pubic bone up towards the ribs. Neutral spine, lift the abdominals up and in from the floor. Shoulders and shoulder blades gliding down the back, arms extended out long in front of the body, arms parallel. Legs extended hip distance apart, glutes squeezed and back of the legs active, lifting up towards the ceiling.

Exercise: Breathe naturally to lift one arm off the floor whilst simultaneously lifting the opposite leg. As the arm and leg lowers down to the mat the other arm and leg lift. Continue to reciprocally swap the arm and opposite leg. Reach the thigh and the arm as high off the mat as can maintain the straight long limbs, the neutral spine and the shoulders down and back. 'Swim' for 30 seconds, 3 times. 

2. Tricep Circles

Setup: Four-point kneeling position, hands directly under the shoulders, fingers spread, soft elbows, knees directly under the hips, neutral spine, shoulders gliding down and back, chin gently tucked, back of neck long. Lift the navel up towards the spine whilst squeezing and lifting the pelvic floor.

Exercise: 

Inhale: lean the body weight backwards slightly, then bend the elbows to almost touch the ground, keeping the neutral spine.

Exhale: take the nose towards the ground and past the hands, leaning the torso as far forwards as possible without arching the lower back, then straighten the arms returning to the start position. Repeat 10 times, 3 sets. 

3. Pilates Plank 

Level 1: Elbows bent directly under the shoulders, knees bent at 45 degrees, legs squeezed together, feet flat on the floor. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.

Level 2: Elbows bent directly under the shoulders, extend the legs into a full plank position, knees off the floor, legs squeezed together. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.  

Exercise: 

On every exhale draw the navel up towards the spine and melt the ribs down towards the hips a little more.

With every inhale lengthen the body further. Hold for 30 seconds, 3 times. Work up to 45 seconds and then 60 seconds. 

4. Chest Pushups

Setup:  
Level 1: Four Point Kneeling Position, hands slightly wider than shoulder width apart. 

Level 2: legs extended behind the hips at a 45-degree angle, hands slightly wider than shoulder width apart.

Level 3: extend the legs into a full plank position (above photo). Slight tuck of the pubic bone up towards the navel. 

For all levels: neutral spine and wrap the abdominals against the ribcage to prepare. 

Exercise:

 Inhale: as the elbows bend out to the side the body lowers towards the floor in one straight line for three counts,

 Exhale: press through the palms to lift the body back to the start position for one count.

5. Tricep Pushups 

Setup: same levels and breathing as Chest Pushups. Hands shoulder distance apart, elbows point back towards the legs, elbows tucked in by the sides. Inhale to lower into the pushup for 3 counts, elbows graze the side of the body to bend, exhale to lift up, straightening the arms. 10 reps, 3 sets. 

Lots of exercises like these and many more on our 10 Week Online Pilates Series! Click HERE to learn more!  

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