If I wanted sculpted shoulders and arms I’d do this Pilates-style strength workout

Pilates targets the core muscles with slow, controlled movements that improve posture, flexibility and balance. I love Pilates but don’t have time for in-person classes, so this home workout by strength and Pilates coach Courteney Fisher is perfect for me—especially as I’m trying to build core stability at the moment.

A stronger core can improve your balance, reduce back pain, boost your posture and lower your risk of injuries. This dumbbell workout focuses on upper body moves, but because it is done kneeling, it also works the core muscles as they are forced to stabilize the body.

How to do Fisher’s workout

There are four moves in the workout:

• Lateral raise
• Alternating overhead shoulder press
• 90° out and in with raise
• Upright row

You need two light dumbbells—anything from 2-6lbs should work. If you are more advanced, you could use 9-11lbs. Repeat each move 10 times and complete three rounds.

Focus on keeping your torso still and engaging your core. Moving slowly, with control, will also provide more of a challenge to your muscles. Don’t forget to warm up and cool down, too.

How kneeling workouts challenge the core

Kneeling workouts challenge the core because they force the body to maintain stability. The deep core muscles keep the spine aligned and prevent excessive movement, particularly during rotation. Kneeling also puts more pressure on the hip flexors and glutes; these muscles work together with the core to help you maintain good posture.

You can use this workout as a standalone upper-body session or combine it with a leg workout to turn it into a full-body routine. Try completing it two to three times a week to see improvements, gradually increasing weight as you get stronger.