All you need to build upper-body and core strength is a pair of wrist weights and this Pilates home workout

Building upper-body strength is essential for many reasons. It can improve your posture, balance and stability, plus it boosts your coordination.

This quick 15-minute low-impact workout from Pilates instructor and registered dietitian Nicole Hoskens is a great place to start. Focused on the triceps and shoulders, you’ll move through four songs with different moves for the verse and chorus. In between songs, you’ll take a 30-second break.

For this workout, Hoskens uses a pair of 2lbs Bala Bangles like these ones from Amazon but any wrist weights will do the job. Scroll down to follow along.

How to do Nicole Hoskens’ workout

15 minute Pilates Arms with Bala Bangles or Wrist Weights || Pilates Triceps & Shoulders Workout - YouTube

Watch On

Watch the video above to see the routine. Hoskens demonstrates the moves and gives verbal cues at the same time. You don't need much space to perform the session; the trainer perform it in her kitchen!

Why you should add wrist weights to your workout

Wrist weights usually come in small increments—typically one to three pounds each—but they still pack a punch. This added resistance challenges your muscles to work harder, helping to increase strength and muscle mass over time. Adding weights to your wrists can help strengthen your shoulders, elbows, core and upper back.

Wrist weights are also a good option for people who have trouble gripping dumbbells, whether due to arthritis or grip weakness.

Strength exercises, like the ones in Hoskens’ workout, become even more important as we age. Muscle mass and bone density naturally decline as we get older but the good news is that regular resistance training can improve both, reducing the risk of fall-related injuries and supporting overall longevity.

Want more workouts like this one? Try this Pilates for beginners routine, or strengthen your core with this Pilates abs workout.

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