Pilates is very popular right now; for the second year in a row, it is at the top of ClassPass’s list of most popular workouts. The low-impact exercise style, which is usually done on a reformer or mat, is known for working all the muscles in your core and making you more flexible and better at standing up straight.
PT and Pilates instructor Alana Moriarty shows that some movements can still help build muscular endurance (the ability of your body to keep contracting a muscle over and over) and stamina in your arms and shoulders.
She says to follow this workout to “strengthen and shape those upper-body muscles.” She uses light weights for these moves, but they can also be done with just your body weight.
The Pilates workout with five moves
For three rounds, do ten of each movement. Pay attention to your breath and slow, controlled movements.
Michelle D’Onofrio, a Pilates instructor at YATTA Studio, says that this Pilates circuit is a good mix of strength, control, and mobility. ‘Shoulder rotation to yogi push back and plié chest contraction into shoulder press both help keep the shoulders stable. Calf raise with dumbbell serve and plié chest contraction into shoulder press both help you move gracefully.
1. Plié chest contraction into shoulder press
A) With a pair of dumbbells in your hands, raise your arms to your sides, bending them at a 90-degree angle and facing forward. Stand with your feet a little wider than your hips, your hips and feet turned out a little, and your knees directly over your ankles. Keep your tailbone tucked and your back straight.
B) Bend your knees until your hips are the same height as your knees. At the same time, bring your arms together in front of your chest and squeeze your chest until your elbows almost touch.
C) Get up and straighten your knees. Bring your arms back to the starting position, then press the weights straight up over your head, straightening your arms.
2. Dumbbell calf raise
 Hold the dumbbells at your sides and bend your arms so that your elbows make a 90-degree angle and your palms face up. Put your feet about hip-width apart.
B) To stretch your calf muscle, lift your heels off the ground. Hold the dumbbells out in front of you like you’re serving a platter while you reach your arms straight out in front of you. Keep your core tight.
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3. Do a swan dive with a tricep extension and 3 pulses.
A) Lie on your stomach on the mat with your hands at your sides, palms up, and weights in your hands.
B) Lift your spine and hold it up so that your head, chest and abs are off the mat and your head is in line with your spine.
C) At the same time, lift your arms up and keep them straight so they are in line with your shoulders. Three times, pulse the dumbbells up and down.
4. Downward dog to push-up
A) Get into a downward dog position with your hands shoulder-width apart on the mat and your hips up and back. You should have straight legs.
B) Move your weight forward into a high plank so that your hips and chest are in a straight line. To get into the bottom position, keep your core tight and lower your body until your chest is almost touching the floor. Tuck your elbows close to your body so that your arms make a 45-degree angle. Push back to the beginning.
5. Shoulder rolls to yogi push back
A) Start in a high plank position. With one arm, lift it off the mat and move it forward in a big circle. Put your arm back on the mat under your shoulder and do the same with your other arm. Go back to the high plank position.
B) For a quick break, push your hips back like you’re going to do child’s pose.
