Day 7 · Strengthen
Arms and Shoulders
Today’s session: 6 moves
Pilates Push-Ups
8 repsStand tall at the back of your mat. On your exhale, roll down through your spine and walk your hands out along the mat until you are in a full plank position (or drop to your knees for a modified version). Perform one push-up: inhale as you bend your elbows to about 90 degrees, keeping them close to your ribcage rather than flaring outward. Exhale as you press back up. Walk your hands back toward your feet and roll up to standing. That is one rep. The roll-down and walk-out are just as important as the push-up itself. They train your core, your hamstring flexibility, and your shoulder stability all in one flowing movement. Take your time with each repetition.
Arm Series with Band
10 reps each movementStand on the center of a light resistance band (or perform without a band using slow, controlled movements against gravity). Hold the ends of the band in each hand. Perform three movements in sequence. First, Bicep Curls: elbows pinned to your sides, exhale to curl your fists toward your shoulders, inhale to lower slowly. 10 reps. Second, Lateral Raises: arms by your sides, exhale to lift both arms out to shoulder height, inhale to lower. 10 reps. Third, Front Raises: exhale to lift both arms in front to shoulder height, inhale to lower. 10 reps. Keep your core engaged and your ribcage knitted throughout every movement. No swinging, no momentum. Slow and controlled wins.
Tricep Dips Modified
10 repsSit on the edge of your mat with your knees bent and feet flat. Place your hands on the mat just behind your hips, fingers pointing toward your feet. Lift your hips off the mat slightly. On your inhale, bend your elbows straight back (not outward) and lower your hips toward the mat. Go only as far as you can while keeping your elbows tracking backward. On your exhale, press through your palms to straighten your arms. Keep your shoulders down and back throughout. Your hips stay close to your hands. The movement is small but effective. You should feel this in the backs of your upper arms. If your wrists feel strained, try making fists instead of pressing flat palms.
Prone Arm Pulses
20 pulses, 3 setsLie face down with your arms extended alongside your body, palms facing the ceiling. Lift your chest slightly off the mat by engaging your upper back muscles. From here, pulse your arms upward in small, quick movements. 20 pulses per set, 3 sets total, with a 10-second rest between sets. Breathe steadily throughout. Keep your neck long by looking at the mat just in front of you. The pulses should be about 2 to 3 inches of range. Feel the work between your shoulder blades and in your posterior deltoids. This exercise builds the upper back strength that creates beautiful posture.
Shoulder Circles on All Fours
8 each direction, each armCome to all fours with your wrists under your shoulders and knees under your hips. Shift your weight slightly onto your left hand. Lift your right hand off the mat and slowly draw large circles with your right shoulder, allowing your arm to follow. 8 circles forward, 8 circles backward. Keep your hips level and your core engaged so your body stays stable. The circle should move through the full range of your shoulder joint. Breathe naturally. Switch arms and repeat on the left side. This mobilises the shoulder joint while building stability in the supporting arm. Move slowly enough to feel every part of the circle.
Chest Opener with Reach
6 each sideLie face down and extend your right arm out to the side at shoulder height, palm down. Place your left hand under your left shoulder. On your exhale, press through your left hand and gently roll your body to the right, opening your chest toward the ceiling. Your right arm stays on the mat as an anchor. You should feel a deep stretch across your right chest and the front of your right shoulder. Hold for 2 breaths, then return to center on your inhale. Complete 6 repetitions, then switch to the other side. Go only as far as feels comfortable. This stretch releases the tightness that comes from hunching over phones and laptops.
Pink Pilates Tip
Your arms and shoulders do so much quiet work every day. Today, as you strengthen them, also thank them. For carrying, for reaching, for holding. Strength and gratitude can live in the same movement.