Winsor Pilates is a system of Pilates developed by Mari Winsor, a fitness and Pilates expert. According to the Winsor Pilates website, Winsor's system of Pilates relies on "dynamic sequencing." Dynamic sequencing is a specific set of exercises performed at a set pace, in which the exercises move quickly from one to the next. Winsor Pilates exercises for your arms focus on strengthening not only your arms but your back and chest muscles as well.
The Hug
Sit in a cross-legged position on an exercise mat. Have two one- to three-pound weights nearby. Hold one weight in each hand. Sit up straight and align your head and neck with your spine. Look forward. Raise your arms out to your sides at shoulder-height, keeping your elbows slightly bent. Exhale, and as you inhale, reach your hands toward each other in front of your body, as though you're giving someone a hug. Hold the contraction for a few seconds, then exhale and bring your arms back to your starting position. Perform this exercise 20 times.
Shoulder and Bicep Exercise
Sit on an exercise ball and hold one of your weights in each hand. Bend your elbows at chest height in front of your body so your fists face each other. You should be making a 90-degree angle with the floor with both arms. Inhale and open your arms out to the sides, keeping your elbows bent. Exhale and close your arms. Repeat this exercise six times. Bring your arms back to your starting position and curl your fists back toward your shoulders. Inhale and straighten your arms out in front of you. Repeat this exercise six times.
Rowing Exercise
Sit on an exercise ball and hold one of your weights in each hand. Bend your arms and bring your elbows close to your ribcage, forearms parallel with the floor. Inhale and extend your arms straight out in front of you at shoulder height. Exhale and bring your arms straight down by your sides. Circle your arms straight out to your sides and then raise your arms again straight out in front of you. Perform six repetitions of this exercise.
Arm Raises
Sit cross-legged on your exercise mat. Align your head and neck with your spine. Rest your arms by your sides. Straighten your arms, palms facing up and fingers resting an inch off the mat. Exhale all of the air out of your lungs. As you inhale, raise your arms straight out to the sides and over your head, palms facing each other. Keep your shoulders relaxed. Rotate your palms to face down, exhale and lower your arms back to your sides. Repeat this exercise six times. According to Pilates instructor Jillian Hessel in her book, "Pilates Basics," this exercise is useful for learning to coordinate your movements with your breath.
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