Strong Pilates — Workout 3

The primary focus here is shoulders, arms, quads. You will also feel work in your core, glutes — I designed these 21 movements across 25 minutes so each body area gets attention without rushing through transitions. The pilates approach means controlled, deliberate loading — not speed. Many women use this as part of their shoulders and arms workout routine. Many women use this as part of their pilates exercises at home routine.

You'll want dumbbells, mat. Don't have them? A water bottles, canned goods, resistance bands works fine — I've taught this sequence with improvised props more times than I can count. The movement matters more than the equipment. You can do this as a reformer pilates at home session.

This session assumes you know the basics. If you've been doing yoga or Pilates for a few months, you'll be fine. If you're brand new, start with one of the beginner sessions in this series first — I don't want you guessing at form — that's how injuries happen.

About 25 minutes, start to finish. That includes warm-up and cool-down — I never skip those, and neither should you. The main work covers 21 movements. Some days that flies by. Some days minute 20 feels like an hour. Both are normal.

Yes. Modifications are cued throughout. Examples: Push-ups on toes or knees; Bring knees down for a few seconds if it's too much; No dumbbells — I've been teaching long enough to know that the 'full expression' of a pose isn't the goal. The goal is finding the version that challenges YOUR body without breaking it. Use every modification offered. That's not weakness — that's intelligence.

The short answer: yoga emphasizes flexibility, breath, and mindfulness. Pilates emphasizes core control, precision, and muscular endurance. The real answer is messier. Modern yoga classes often include strength work. Good Pilates always includes flexibility. What matters is that THIS session targets the specific muscle groups and movement patterns that benefit women in their 30s and 40s. The label is less important than the outcome. This session is particularly effective as a pilates arm workout option.

Joseph Pilates himself said three times per week — I agree with him on that. Your muscles need recovery time — especially your deep core stabilizers. Two to three sessions per week, with rest days or different movement types between. At your level, three sessions with one active recovery day works well.

There is clinical evidence supporting pilates for Pelvic Floor. The mechanism: pelvic floor strengthening — I want to be honest though — movement is one piece. It's powerful, but it works best alongside sleep, nutrition, and stress management. If Pelvic Floor is significantly impacting your quality of life, talk to a specialist. This workout can be part of your plan, not your entire plan.