shapely shoulders

Banish "bingo arms" with a Reformer workout that trims and tones without building bulk

Workout by Elisa Bluming

Elisa Bluming's Pilates students can't get enough arm work. "They always grab the little flap of skin under their arms and say they don't want 'grandma arms' or 'bingo arms,'" says the New York instructor, who runs Elisa Bluming Studio in Brooklyn as well as the Pilates program at Clay, a health club in Manhattan. "They say they want definition in their arms without bulk." Lucky for them, this is exactly what Pilates provides.

The basic Reformer exercises in Joseph Pilates' traditional repertoire deliver a great total-body workout, but when clients want to zero in on shoulder toning, Bluming adds in variations designed to satisfy an appetite for arm-work while keeping the core connection.

These moves are appropriate for practitioners who are able to stabilize the shoulders while moving the arms, as well as support the pelvis and spine with a strong core connection-usually advanced beginners and up. Bluming suggests adding a few to your regular routine; do them as a sequence only if you really want to feel the burn. "People really like the results," she says.

To get the most out of the exercises, Bluming stresses the principle of control. "Make sure to maintain tension on the springs regardless of whether you are moving with or against resistance," she says. "When you're returning the carriage to the starting position, it should always be done with control, so that you're not letting it slam back." Stay active and supported, working equally as hard in both directions without resting, she says. -Amy Leibrock

Supine Arm Series

Setup: Headrest up; footbar down, 1 1/2 or 2 springs

Starting Position: Lie on your back with a strap in each hand, arms extended by your sides. Lift your legs to tabletop position (knees bent at 90 degrees, calves parallel to the floor). Throughout this series, keep your pelvis in a neutral position and use your abdominals to support your legs and spine. If you have trouble holding this position, place a folded pad or small ball between the knees to increase the core connection. When doing this series, try to transition directly from one exercise to the next. Think about lengthening your body in opposition to the direction you are moving.
Arm Lift Inhale and draw your arms straight up toward the ceiling while keeping the spine and shoulder blades stabilized. Exhale and return arms back down to the starting position. Do 8 to 10 reps.
Elbow Float From the starting position, inhale and float elbows out to the sides of the room while the thumbs brush the sides of the body. Exhale and press arms back down to the starting position. Do 8 to 10 reps.
Snow Angels From the starting position, rotate your arms so the palms face the legs. Inhale and extend arms out to the sides of the room. Exhale, lengthen arms and return them to the sides of the body. Do 8 to 10 reps.

For more Reformer moves in this series, order the March/April issue of Pilates Style.