The Best Pilates Exercises For Toning Your Arms

Joseph Pilates developed his mind-body system of exercises in the 1920s but only in the 1990s did the program become a mainstream class offering in studios, fitness centers and on DVD. As noted by the American Council on Exercise, the bulk of Pilates exercises focus on the core--the muscles of the hips, abdomen and back. Pilates practice does include an arm series that may be performed with or without weights or balls weighing between one and five pounds. Brooke Siler, Pilates instructor and author of "The Pilates Body" notes that any combination of the arm exercises will enhance your mat workout.

Shaving the Head

The "shaving the head" exercise focuses on the muscles at the back of the upper arms, known as the triceps. To perform the exercise, stand with your legs firmly pressed together and your toes turned out. Take your hands--holding weights if you choose--and place them behind your head, forming a triangle with your elbows. Retract your shoulders towards the floor as you inhale and press your hands upward, extending your elbows and pressing up and away from your body. Exhale and return your hands back behind your head. Repeat the exercise five to eight times.

Arm Circles

Arm circles activate the shoulders and build endurance in the triceps, biceps and forearms. From a stand with your legs pressed together and toes turned out, allow your arms to hang long in front of you. Draw small, controlled circles originating at your shoulder as you raise your arms up above your shoulders. Reverse the circles and lower the arms back to start. Complete three to five sets of the arm circles. Weights above 3 pounds make this exercise very challenging.

Biceps Curl

The biceps curl addresses the muscles at the front of the upper arm. Pilates biceps curl differ signficantly from traditional strength training curls that call for your arms to rest against your ribs or a weight bench. From a standing position with the legs pressed together and the toes turned out, extend your arms straight out in front of you. Grasp the weights with your palms facing the ceiling or make fists with your hands. As you inhale, bend your elbows to curl your wrists and forearms in toward your shoulders. The upper arms stay parallel to the floor; exhale and extend the elbows. Relax your shoulders throughout the exercise and complete three to five repetitions.