Pilates Sculpting Exercises

When you think of the mind-body exercise practice of Pilates, core strengthening comes to mind. The bulk of Joseph Pilates mat work does focus on the abdominal, back and hamstring muscles. He does offer several standing arm and lunge exercises, however, that sculpt and tone the upper body. The exercises may be performed with or without hand weights or hand-held, weighted exercise balls. Use weights that weigh about 2 lbs. and complete just eight to 12 repetitions of each exercise in quick succession. As noted by Easy Vigour---these exercises require you to summon internal so heavy weights and multiple repetitions are not necessary.

Zip Up

The zip up works the tops of the shoulders. To perform this exercise, stand with your feet together, legs strongly pressing towards one another and toes turned slightly outward. Hang you arms long in front of you. As you inhale, pull your hands up the center line of your body--elbows bending out to the sides. Exhale and lower the arms to start, resisting gravity as you go down.

Shaving the Head

Shaving the head requires you to hold the arms overhead and bend the elbows--as if you were literally shaving a line off the back of your hair--to work the triceps. Stand in the strong stance with your feet together and legs strongly squeezed in together. Hold the hands with elbows bent in a triangle behind your head--weights grazing your hair. Inhale and press your hands up on a slight forward diagonal. Return to starting position as you exhale.

The Bug

The bug looks a lot like a traditional rear deltoid fly used in strength training. It works the backs of the shoulders and your erector spinae (spine muscles). Standing with your feet parallel and aligned under the hips, bend your knees and hinge forward from you hips with your back straight like a table. Let your hands dangle in front of you with palms facing. Slowly lift the elbows up until they are aligned with your shoulders as you inhale. Resist gravity as you return to start.

Lunges

Lunges in Pilates practice work the legs as wells as the shoulders and arms. Stand with the heel of your right foot against the arch of your left--think third position in ballet. Rotate your upper body to face the right, arms long against your sides. In one controlled movement, step your right foot out into a diagonal lunge and lean your upper body into it, reaching straight arms up by your ears. Exhale and return to start. As you do this exercise, be sure to keep your knee over your foot and keep the back leg straight to ensure proper alignment and avoid injury.