Sculpt and Tone in Less Than 30 Minutes

These Pilates-inspired moves not only will target your arms but also will aid in strengthening your shoulders and core and improving your posture.

Ellie Houston | December 05, 2016

  • Pike Diamond Push-Up

    Place your hands on the floor with your fingertips in a diamond shape. Extend your hips upward, keeping your heels lifted similar to a Downward Dog Pose in yoga. Inhale while bending your elbows outward, lowering the crown of your head to the floor. Exhale and straighten your elbows, and press your arms to full extension. 

    8 reps, 3 sets

  • Spiderman Push-Up

    Start in a plank. Lift your right leg and bring your right knee to your right elbow. Brace your right knee on your right elbow and lower down to a push-up. Repeat on the left side.

    8 reps each side, 3 sets

  • Superman Row

    Lie flat on your stomach, arms extended, palms down. Inhale and lift your head, arms and legs off the floor. Exhale and squeeze your shoulder blades, bending your elbows to 90 degrees. Inhale, extend your arms forward and lower onto the floor.

    20 reps, 3 sets

  • Tabletop Triceps Dip

    Place your hands on the floor behind your hips, with your fingertips facing inward. Place your feet on the floor with your legs bent and your feet underneath your hips. Press your hips upward into the tabletop position and extend your arms straight. 

    15 reps, 3 sets

  • Zombie Plank

    Start in forearm plank with your palms flat on the floor. Lift your heels, rock forward onto your palms and straighten your arms into a tall plank. Lower your heels and rock back onto your forearms. 

    12 reps, 3 sets

  • Angel Wings

    Sit with your legs bent at 90 degrees and hinge back 45 degrees at the waist, keeping your back straight. Extend your arms out to the sides and bring your shoulder blades together to support your rotator cuffs. Flip your palms up and then flip them down, turning your hands over in figure-8 motion. Continue for one minute.

    3 sets

    Ellie Houston is the Director of Fitness at Pilates ProWorks. Learn more about Pilates ProWorks here.