Pilates for Arms: Strong on Top with Reformer Pilates

Pilates for arms using reformer Pilates is an excellent method for strengthening arms and shoulders. If you want to improve your posture, overall fitness, and daily activities, consider Reformer Pilates.

A stronger upper body is crucial not only for aesthetics but for functional movement and prevention of injury. When you focus on upper limb exercises, you get to improve your strength, flexibility, and muscle tone. This makes everyday tasks easier and more efficient.

What is Reformer Pilates?

 

 

Reformer Pilates is a form of the Pilates exercise that uses a unique piece of equipment called the Reformer machine. The machine is made up of a moveable platform that has adjustable springs for resistance, ropes, and a foot bar.

If you’ve attended Reformer Pilates classes before, you know that the Reformer machine provides a stable platform for performing various exercises. The exercises effectively target different muscle groups.

Given that it has adjustable resistance and the ability to perform both eccentric and concentric muscle contractions.

The reformer machine makes an ideal option for targeted muscle strengthening. The design allows for precise control of movement, too. This means that you perform your exercises with form and technique properly, which is critical for effective muscle engagement.

Take a look at the reformer machine in action and you’ll see what we mean.

Benefits of Pilates for Arms

 

When you choose to focus on the upper limbs in Pilates, you gain numerous benefits. When strengthening the arms and shoulders through reformer Pilates, you’ll see improvements in muscle tone, flexibility, and strength.

A stronger upper body supports a much better posture, which reduces the risk of back and neck pain. With enhanced muscle tone and strength, you’ll also find that there is improved overall fitness and the ability to perform daily activities with ease.

Studies and expert opinions support these benefits. A study showed that Pilates exercises, including those performed on the reformer, can improve muscle strength and endurance.

Another study found that Pilates can enhance flexibility and posture, further highlighting the advantages of incorporating upper-limb exercises into your routine.

How Reformer Pilates Strengthens the Upper Body

 

 

For support and the resistance that our Reformer Pilates machine provides makes it an effective tool for upper body workouts.

The springs are adjustable, which offers varying levels of resistance and that can allow beginners and experts to customise the intensity of their exercises. This level of adaptability means that anybody of any level can benefit from the workout.

Specific Exercises on the Reformer

1. Rowing
   • Sit on the carriage facing the footbar, with feet against the shoulder rests.
   • Hold the straps, palms facing down.
   • Pull the straps towards your body, bending your elbows and squeezing your shoulder blades together.
   • Slowly release to the starting position.
   • Watch this video for more.
2. Tricep Presses
   • Lie on your back on the carriage with your feet against the footbar.
   • Hold the straps, palms facing up.
   • Extend your arms towards the ceiling, then bend your elbows to lower the straps behind your head.
   • Press the straps back up to the starting position.
   • This video shows you how to do it.
3. Shoulder Extensions
   • Stand on the reformer, facing the footbar, with the carriage stabilised.
   • Hold the straps, arms extended in front of you.
   • Pull the straps down and back, keeping your arms straight and squeezing your shoulder blades together.
   • Return to the starting position with control.
   • Learn more about Shoulder Extensions here.

Reformer Pilates Exercises for Upper Limbs

Recommended Exercises:

1. Bicep Curls
   • Sit on the carriage facing the footbar.
   • Hold the straps with palms facing up.
   • Curl your arms, bringing the straps towards your shoulders.
   • Lower back to the starting position with control.
2. Chest Presses
   • Lie on your back on the carriage with your feet against the footbar.
   • Hold the straps with palms facing each other.
   • Press your arms towards the ceiling, then lower them back to the starting position.
3. Lateral Raises
   • Stand on the reformer, facing sideways with one foot against the shoulder rest.
   • Hold one strap, arm extended by your side.
   • Lift your arm to shoulder height, then lower it back down.

Sample Workout Routine:

1. Warm-up: Shoulder Rolls and Arm Circles (5 minutes)
2. Rowing (3 sets of 10 reps)
3. Tricep Presses (3 sets of 10 reps)
4. Shoulder Extensions (3 sets of 10 reps)
5. Bicep Curls (3 sets of 10 reps)
6. Chest Presses (3 sets of 10 reps)
7. Lateral Raises (3 sets of 10 reps each side)
8. Cool-down: Stretching and Breathing Exercises (5 minutes)

Additional Tips for Effective Upper Limb Pilates

Additionally, you should consider the following tips when it comes to reformer Pilates:

1. Maintain the correct posture at all times. With proper alignment, you’ll provide effective muscle engagement and injury prevention.
2. Controlled movements help you ‌focus on slow, deliberate movements that maximise muscle activation.
3. Make sure that you breathe properly during the exercises. Inhaling and exhaling deeply helps to maintain rhythm and provide oxygen to your working muscles.
4. Incorporate upper limb Pilates exercises into your routine 2-3 times a week for optimal results.

Avoiding Common Mistakes:

Some people do make common mistakes when they are using reformer Pilates machines. You should avoid using momentum and focus on controlled movements where possible.

Your call must be engaged at all times to support your lower back. And you should always start with a lower resistance. And gradually increase as your strength improves, rather than trying to pull the heaviest weight possible.

Additional Resources

For more information on Reformer Pilates and upper body workouts, check out these reputable sources:

1. Books:
   • “Pilates’ Return to Life Through Contrology” by Joseph Pilates
   • “The Pilates Body” by Brooke Siler
2. Online Courses:
   • Pilates Anytime
   • Balanced Body
3. Workshops:
   • Local Pilates studios often offer workshops and classes to deepen your practise. Look for certified instructors in your area.

Whether you are a beginner or not, Reformer Pilates offers something versatile for everybody. Starting your upper limb Pilates journey today will help you to get stronger and feel more effective in your workouts.

Fancy booking a session with Lyfe? Find out more here.