Build a strong upper body and core with ease using wrist weights and a Pilates workout at home
Nicole Hoskens, a Pilates instructor and registered dietitian, has designed a 15-minute low-impact workout to strengthen the upper body. Demonstrated in her kitchen, this workout can be performed in a small space, making it accessible for everyone.
The workout involves wearing wrist weights to enhance muscle engagement without causing high impact. Using wrist weights can help strengthen the shoulders, elbows, core, and upper back, aiding in increasing strength and muscle mass over time.
The routine focuses on the triceps and shoulders and lasts approximately 15 minutes, making it efficient for muscle toning and endurance building without high strain. The workout can be performed using a pair of 2lbs Bala Bangles, specifically the ones available on Amazon, or any other wrist weights.
Typical low-impact wrist-weight routines include warming up with gentle arm circles or shoulder rolls for 2-3 minutes. This is followed by repetitive movements such as front arm raises, side arm raises, bicep curls, shoulder presses, and tricep kickbacks. Keep the reps moderate (e.g., 10-15 per set), working at a controlled pace to avoid momentum. Rest briefly between sets and maintain proper posture to protect wrists and shoulders. Cool down with gentle stretches.
Nicole Hoskens encourages adding wrist weights for an "extra❤️" (extra effort/resistance). The workout suits people looking for strengthening with minimal joint impact.
Since the exact exercise sequence and intensities are not specified, consider combining typical low-impact upper-body moves using light wrist weights under 1-3 lbs, focusing on form and a smooth pace for 15 minutes total. For more precise guidance, checking Nicole Hoskens’ official fitness content or social channels where she shares workouts might provide full video tutorials.
The workout consists of four songs, with different moves for the verse and chorus, and there is a 30-second break between each song. Wrist weights typically come in increments of 1 to 3 pounds and are a good option for individuals with arthritis or grip weakness who may struggle with dumbbells.
Regular resistance training can improve muscle mass and bone density as we age, reducing the risk of fall-related injuries. Additionally, regular resistance training supports overall longevity. So, why not give Nicole Hoskens’ upper-body workout a try?
If you're new to Pilates, you might want to start with a Pilates for beginners routine or a Pilates abs workout for more workouts like Hoskens' upper-body workout. Happy exercising!
The science of fitness-and-exercise suggests that incorporating wrist weights can help boost muscle engagement during health-and-wellness routines, especially low-impact workouts aimed at strengthening the upper body. This strategy, as demonstrated by Pilates instructor and registered dietitian Nicole Hoskens, can aid in building muscle mass and endurance, benefiting one's health-and-wellness and overall longevity.
