An Equipment-Free Pilates Workout for Toned Arms

Pilates offers numerous benefits for both body and mind, including stronger and more toned arm muscles. The following workout is specifically designed to enhance your arms and upper body.

However, achieving a look similar to Miley Cyrus’ 'Pilates arms,' which gained attention on social media after her 2024 Grammy performance, is not guaranteed from just one workout. Individual results vary based on factors like body type, age, diet, and overall exercise routine, according to Laura Hagan, PhD, DPT, associate professor and director of the Doctor of Physical Therapy program at Touro University in New York City. 'Merely observing someone’s arms doesn’t accurately reflect their exercise practice,' she notes.

Nonetheless, Pilates remains an effective method for strengthening your upper body.

A 7-Exercise Pilates Workout for Stronger Arms

This workout, created by Lynda Lippin, a Pilates instructor based in New York City and CEO of Lynda Lippin Pilates, targets upper body strength, including the arms, back, chest, and shoulders. Many Pilates exercises also engage the core and leg muscles, so you’ll be working those areas as well.

Lippin recommends wearing comfortable clothing and going barefoot for better grip on the mat, which is the only equipment needed. Begin with 'The Hundred,' the first exercise, as your warm-up.

Perform 3 to 5 repetitions (or 'reps') of each exercise, gradually increasing to 10 reps as you become more comfortable. Complete all seven exercises in one 'set,' and if you’re still feeling energized, repeat the set. You can do this workout daily, but starting with three times a week and evaluating how your body responds is a good approach.

This workout is suitable for all fitness levels and is generally safe for most people. However, if you have an injury, a chronic condition, or are new to exercise, consult your doctor to ensure it’s appropriate for you, Lippin advises.

1. The Hundred

"Lie on your back on the mat with your legs extended straight out. Tuck your chin towards your chest and curl your spine to lift your shoulders and head off the ground. Engage your abs and lift your legs until they are angled diagonally in front of you. The closer your legs are to the floor, the more challenging the exercise. Maintain contact between your lower back and the mat by adjusting the height of your legs. Extend your arms alongside your legs, keeping them a few inches above the mat with palms facing downward.

Pump your arms up and down in a small range of 6 to 8 inches, concentrating on activating your entire arm, including through the armpits. Inhale while pumping for 5 breaths, then exhale for 5 breaths. Continue until you’ve completed 100 breaths. You should feel your abs working hard.

This exercise also engages the triceps, lats, and shoulders. Finish by bringing your knees to your chest and rolling out to return to the lying position.

**Beginner Modification:** Perform the exercise with your head resting on the mat."

2. Single-Leg Stretch

"Lie on your back on the mat with your legs raised, knees bent, and shins parallel to the floor. Draw your belly button toward your spine and lift your head and shoulders off the ground.

Keep your right leg as it is and extend your left leg out at a 45-degree angle. Place your right hand on your right ankle and your left hand on your right knee. Pulse your right knee towards your chest, using your biceps to pull it in while maintaining an open collarbone.

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

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

**Beginner Modification:** Keep your head on the mat while performing the exercise."

3. Double-Leg Stretch

"Begin by lying on your back with your knees bent and your arms at your sides, palms facing down. Lift your legs so your knees are bent and your shins are parallel to the floor, similar to the starting position of the previous exercise.

Inhale as you raise your head, chest, and shoulders off the mat. Wrap your hands around your shins, curling your upper body and legs in towards each other. Exhale as you extend your legs straight out in front of you, keeping them a few inches above the mat and together. Simultaneously, circle your arms back and extend them overhead. This completes one repetition.

**Beginner Modification:** Perform the exercise with your head resting on the mat."

4. Swan

Start by lying face down on the mat with your legs extended behind you. Position your feet together or shoulder-width apart. Place your hands near your ears with your elbows bent. Push up so that your arms are straight and your hands are directly under your shoulders. Engage your core by lifting your belly button away from the mat, maintaining this core engagement throughout the exercise.

Inhale as you press into the mat with your hands, lifting your head and upper body while keeping your hands under your shoulders. Open your chest and lengthen your spine, feeling as though your head is being gently pulled upward while staying aligned with your spine. Keep your elbows close to your body throughout the movement.

Exhale and gently lower your belly and upper body back to the mat. Finish by moving into child’s pose: kneel on the mat and stretch your arms and torso forward, resting your palms on the mat in front of your knees. This constitutes one repetition.

Beginner Modification: Keep your hands placed wider than shoulder-width apart throughout the exercise.

5. Leg Pull Front

Begin in a high plank position with your hands directly under your shoulders and your fingertips spread wide. Keep your feet together and your body in a straight line from head to heels.

Inhale and lift your right leg about 6 inches off the mat. Exhale and point your right foot while flexing your left foot toward your shin, shifting your body slightly back in the plank position. Inhale as you move your body forward, returning your right foot to its flexed position, and then exhale as you lower your foot back to the mat. Repeat the movement on the opposite side. This completes one repetition.

Beginner Modification: Start on all fours instead of a plank position, keeping one knee on the mat while extending one leg straight back.

6. Leg Pull Back

Sit on the mat with your legs extended straight out in front of you. Engage your core, keep your shoulders relaxed, and lengthen your spine. Place your hands on the mat beside you, with your fingertips pointing toward your toes. Open your chest and draw your shoulders back and down. Inhale.

As you exhale, lift your pelvis so your body forms a straight line from your ankles to your head. Keep your abs engaged and press through your arms to maintain an open chest, working your back, shoulders, and triceps. Inhale while holding this reverse plank position.

Exhale as you raise your right leg as high as you can towards the ceiling while keeping your body in the reverse plank. Inhale as you lower your right leg back to the mat in a controlled manner. Exhale and lift your left leg, then inhale and bring it back down. Finally, exhale and return your hips to the mat, keeping your shoulders down. This is one full repetition.

Beginner Modification: Bend your knees and hold the reverse plank position without lifting your legs.

7. Side Bend With Arms

1. Begin by sitting with your knees bent and legs extended to the left side, crossing your ankles (left foot in front).

2. Position your right arm straight on the mat with your palm facing down for support.

3. As you inhale, press your right hand into the mat and lift your body off the ground, keeping only your right hand and feet touching the mat. Extend your left arm overhead to create a curving stretch, lifting your hips as high as possible.

4. Hold the position briefly, then exhale as you lower your body back down, bringing your left arm back to your side.

5. Complete 3 to 5 repetitions on this side, then switch to the other side (right arm down) and perform another 3 to 5 repetitions.

Beginner Modification: Begin with your elbows and knees bent for extra support.

Feel free to adjust as needed!

The Takeaway

While you might not be able to determine someone’s Pilates routine just by looking at their arms, these Pilates exercises are effective for strengthening and toning the upper body. Suitable for all fitness levels, they aim to enhance muscle strength and definition. However, if you have a chronic condition, an injury, or are new to exercise, consult your doctor before starting any new workout program.