hi welcome to Andres Pilate so I've had numerous requests for some arm exercises so today we're going to do the standing Pilates arm series we're going to be using weights you don't need very heavy ones I suggest you go between one and two kilograms don't go higher than two kilograms and just remain below you working the arms you need to use your abdominals to maintain your posture let's start so remember you need good form when using the weights you don't a stand and lifting the weights and you're going to be leaning back you don't want to do that you want to make sure your shoulders above your ribs ribs above your hips so you need to engage your abdominals to maintain that good posture so like you to start off by rocking back on to your heels then turning your toes out think about zipping up here and a thigh and you're going to close your ribs you're going to lift your arms bending your elbows and make sure your elbows there on an imaginary shelf in a line with your shoulders and remember you don't have to use the weights you can just use your own body resistance so take a breath in and exhale you're going to press your arms out and come back in line with the shoulders breathing out and in so think about zipping up that inner thigh drop your shoulders and keep your chest open breathing out and in let's do four more and in three squeeze that inner thigh two more navel to spine last one and now let's try lifting the heels so come up onto your toes lifting your heels it's going to make you engage abdominals a little bit more same thing reaching out and in navel to spine breathing art and in keeping those elbows in line with your shoulders long spine chest is open four more and in three squeezing that inner thigh two last one and lower the heels and I bring your elbows to the side bring your palms inwards we're going to extend and Bend so squeeze that inner thigh lengthen that spine open your chest and think of reaching the weights away four more squeeze inner thigh three two last one stay here you're going to lift your heels gauging those have gone a little bit more same thing extend and Bend lengthen navel to spine keep the elbows on that imaginary shaft in line with your shoulders four more four and in three two last one land your heels bring your palms in you're going to come in and open see how we're starting to access the rhomboids your mid traps keeping the elbows in line with the shoulders on that imaginary shelf so squeeze and open four more so your elbows won't touch but your weights will two more in and open last one stay here you're going to lift and lower open close lift lower open close lift lower squeezing that in a thigh remember try not to lean back chest is open feel that burn for more let's go for close lift three left two more last one left now we're going to pulse eight seven six five four three two eight more seven six five four three two one and lower and beautiful nice big shoulder roll and we're going to face to the side navel to spine feet are hip distance I'm going to face to the side you can stay where you are and you're going to place your hands in line with your shoulders so bend your knees this is our boxing you're going to reach come back to the center and then reach and back to the center so keep your spine long pull your belly button up and in towards your spine and you want to think about reaching your hands away from each other reach and in reach coming back in let's do four more four and in three try not to lock your elbows last one pick up the tempo eight seven six five four three to eight more navel to spine HRU breathing seven six five four three two last one roll down just let your arms hang tuck your chin join able to your spine to protect your lower back and let's roll up slowly one vertebra at a time pop your head back on top of your head pop your head back on top of your neck pop your feet hip distance you're going to bend your knees and you're going to hug an imaginary beach ball navel to spine elbows lead squeeze the shoulder blades and hack open and close open and close squeezing imagine with a sponge between your shoulder blades and squeeze it elbows leading and they are soft four more four and close three accessing those bigger back muscles now last one and we're just going to hold it at the top and pulse eight seven six five four three to eight more seven squeeze squeeze four three two squeeze and release everything down just let your head hang roll up slowly you're going to lift one arm lean to the side and c-shape your spine come back to the center think of length up and over come back to the center lifting up and over let's do one more try to lean right to the side not for tall back back to the center and lower down so bring your feet together we're going to rock back turn your toes out we're going to come into our zipper so our weights are going to touch you in a lead with those elbows right at your chin and you're going to resist as you press down breathing in and breathing out so squeeze that inner thigh and think about zipping think of a zip imaging is the images being up and taking the zip down elbows leading right up to your chin and press down four more lift and lower three more and resist make sure you're not leaning last one I'm going to come to our feet we're going to lift the heels as we zip up and then we're going to lower them breathing in and squeeze that inner thigh elbows leading squeeze lift and lower engaging those abdominals otherwise you'll fall over for more lift and lower three more lift and lower last two last one hold it here and stay there lift your arms going to place your weights above your head look slightly down and you're going to shave so pressing the weights away and pressing the elbows back so like you're shaving the back of your head your heels are lifted navel to spine reach and coming back breathing art and in reach press the elbows back navel to spine squeezing that inner thigh reach and Bend four more three I know to lock the elbow joint keep it soft last one hold it up and lower everything down beautiful nice big shoulder roll keep your heels together turn your toes out palms are going to face backwards we're going to press back and coming in so this is our chest expansion you want to open the chest feeling the resistance as you press back breathing out and in drop your shoulders open your chest for more and n3 navel to spine two last one we're going to lift the heels now coming onto the toes press the weights back hold it look to the right to the center left center and lower press back and lift your heels look to the left center right center squeeze everything as you lower down navel to spine press back hold it look to the right center left center squeeze everything down we go again press back hold look to the left center right center lower everything down one more set press back look to the right center left center and lower down last one lift right up left center right center squeeze everything down so keep your heels together toes out relax the elbows we're going to circle lifting the heels four four three two one and we lower everything arms and heels together we go again we lift the heels two three four we lower to squeeze it in a thigh and left so keep the circle small within the framework of your body and keep your elbow joint soft and lower two three four and left two three four and lower two keep it smooth two more sets left 2 3 4 & lower 2 3 last one and lift two three four and lower two three four beautiful probably need to shake out your legs nice big shoulder roll tuck your chin navel to spine and let's roll down slowly keeping those knees soft just let your head hang let the weights pull you down and draw your navel to your spine then roll up slowly one vertebra at a time pop your head back on top of your neck and open your chest beautiful so try and do this weighted arm series every day only takes 10 or so minutes and you'll notice a huge change sculpting and toning your arms email me if you have any questions and look forward to catching you next time bye for now you