Day 28 - Arm Workout (Lying on the Floor)

Day 28 of '31 days to feeling fitter'
'31 days to feeling fitter' is an exercise programme designed by Rachel Whorton to help motivate people to feel fitter, healthier and to have more energy. Starting with basic low impact cardio, core stability, arm and leg exercises they will build in difficulty and intensity throughout the month.
I hope you enjoy!
Before participating in any exercise programme you should be in good physical condition. It is strongly recommended to consult with your doctor if in any doubt of your physical ability.
When participating in any exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, that you are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rachel Whorton Training from any and all claims or causes of action, known or unknown.

[@sharonbenson3241]

Love this workout. I have a herniated disc, so have to protect and support my back which limits my workout options.This is just what the doctor ordered! Would love to see more workouts for those suffering with back problems.

[@PointeAheadPilates]

Glad you've enjoyed this workout! Watch this space, in the process of filming some new workouts some of which will be suitable for those with back issues.

[@SideTripLife]

Fantastic news! Looking fwd to it

[@stephaniegalati897]

I have the same issue! I found other workout videos for arms were causing flare ups for me.

[@terryhunter8092]

Me too!!!

[@monikatomczak8029]

Same! C6-C7! I switched from a standing workout to this one!

[@stormeday9948]

I have been doing this workout for a month now I do it twice to three times a day for a month straight and it really works. I am also using 8lbs weights as 2-5 did nothing for me when I first tried it. I was gonna give up on my second week as I couldn't see any improvement bit im glad I didnt I no longer have the flabby mom arms! one day I got up and noticed my upper arms no longer had that hanging down skin and I no longer want to cover them up all the time. Stick with it you will be happy.

[@PointeAheadPilates]

Well done for sticking with it! You can also vary the weights on different exercises as some will be easier to increase faster. To add a bit more difficulty try the same exercises lying with your spine along a roller, this will work your core and balance at the same time.

[@stormeday9948]

+Rachel Whorton Training . I never thoight of the roller, thanks for that tip

[@terrisimmonsmcdowell9074]

thanks for the encouragement

[@user-sr4nx9tm1m]

Really ????

[@maritzaordaz2882]

Have to keep my foot elevated after foot surgery so I’m doing these while elevating my foot with pillows. Thank you

[@EstherLaups]

thanks!! perfect for the lazy me wanting to finish off a workout on the floor with some arms exercises. my arms feel stronger already!

[@PointeAheadPilates]

My pleasure! Glad you're feeling stronger

[@melodyfund6081]

Great arm workout! I'm working on improving my spine and posture and was told to only do weights while on a mat. This is exactly what I was looking for. Thank you!

[@PointeAheadPilates]

Glad you enjoyed, it's perfect for anyone needing to take pressure off the spine.

[@bedtimesd.1247]

I have yet to see a workout like this anywhere else. Amazingly well done and precise. The step-by-step clarity in the instructions is perfect. Thank You.

[@PointeAheadPilates]

That is very kind of you! Glad you’ve enjoyed it :-)

[@BeeFace279]

Wow!! Don’t care for many dumbbell work outs but this one is fuego!!!💪🏽

[@katybrooke0724]

I know this video is older... but I loved it. I assumed it wouldn't be a challenge but it was! doing a arm workout laying down is much different than standing. I love this!

[@PointeAheadPilates]

So glad you enjoyed! As you say it's a very different way of working with the muscles having a different emphasis but works very effectively! 🙂

[@boholanainunitedkingdomyou9698]

My everyday arms exercise and it really works for me!

[@PointeAheadPilates]

Glad you feel it's working! For an extra challenge why not try doing the same workout on a foam roller, will help concentrate on the abdominal connections at the same time. ;-)

[@Sexcgrl75]

This perfect especially during lower body injuries. Ty

[@PointeAheadPilates]

Glad you like it! :-)

[@denaaston3241]

Love this! Very effective and awesome Instructor too!

[@PointeAheadPilates]

Thank you!

[@popoamos_z9691]

This workout was super challenging for me. Being a bigger woman, sometimes I can feel a lot of pain in my legs or arms because they have to carry more weight. I powered it trhroug and after the 3rd time I didn't need to stop the video anymore. Clearly part of my weekly routine, along with other incredible videos! Thanks a million

[@PointeAheadPilates]

That is amazing to hear! So glad you've found it helpful. Sounds like you're making brilliant progress! Well done!

[@ajtaylor6804]

Way to go, this easy but effective as heck

[@PointeAheadPilates]

Thank you!

[@michekegoldmanwilliams2429]

I absolutely love this workout. I do it 3 times a week and my arms feel toner.

[@PointeAheadPilates]

Great that you enjoy it! If it's starting to become easier, try challenging yourself by lying length ways on a foam roller, that defintely gets the core working effectively at the same time! ;-)

[@simoneberns7987]

just this laying on my bed with a leg cast it was brilliant subscibed and will be doing this every day thank you

[@PointeAheadPilates]

Glad you enjoyed! Hope you're not in a cast for too long and have a speedy recovery.

[@okuleli]

Thank you I enjoyed it so much.. Your instructions are clear and on time. This arm exercise has everything I need

[@PointeAheadPilates]

Glad you enjoyed 🙂

[@mariawoahene6792]

Amazing workout! I've never done weights so opted for on the floor to prevent injury. Great duration and clear guidance so I'm doing it most days. A godsend!!!

[@user-zv2yb8zd5m]

Thank you very much about this work out, I really need something like that because I had spinal stenosis surgery and treatment with corticosteroids and 3 months after surgery I was in bed. So I gained weight and my arms become very flabby. I'll definitely try this work out. Thank you one more time ♥️

[@PointeAheadPilates]

So glad this workout has helped you! Hope you continue to recover quickly and regain confidence in yourself in no time!

[@Choutanchen]

This is great! I‘m not able to sit or stand due to a big hip surgery and its so hard to find complete workout videos like this. Most videos i find are the kind where they show you how to do a certain exercise and then say "now do that 3x30 reps". I dont want to pause the video after every explanation to do my reps😫 So thank you very for this complete session!

[@DulceFigueroa-z7m]

Thank you so much! Exactly what I was looking for, to protect my lower back, when doing dumbbell workout!

[@Hollyc124]

I love this workout. Easy to follow and effective. Thank you!!

[@PointeAheadPilates]

Glad you enjoyed! :-)

[@virgiewatson2544]

Nice & easy floor exercise. Thank you!

[@PointeAheadPilates]

Glad you enjoyed! 🙂

[@lalamindill]

Thank you so much! This was exactly what I was looking for, it's easy but I definitely felt the pain the next morning.

[@PointeAheadPilates]

Glad you enjoyed! :-)

[@cristina___1480]

Great video! Loved this arm workout

[@joanhoi6225]

Great exercises. Glad I found it.

[@PointeAheadPilates]

Glad you like it! :-)

[@Ayanai100]

I really enjoyed this Hope you can do more of this

[@PointeAheadPilates]

Thank you! Check out the rest of my videos as there are several other workouts that you might like.

[@debrasiano3781]

Thank you for today's work out. Would like arm exercises. For toning

[@blouixfinn8571]

Awesome arm workout! It was just what I was looking for! Thanks for posting! x

[@PointeAheadPilates]

+Blouix Finn Thank you! Glad you enjoyed!

[@melaniescott8204]

Great workout! Thank you 🙏

[@PointeAheadPilates]

Glad you enjoyed! :-)

[@Неизвестныйдевят]

Day 1 done Day 2 rest Day 3 done

[@farnazganjeizadeh2799]

Thanks. Love it short, effective and sweet.

[@PointeAheadPilates]

Glad to hear you enjoyed the workout! 🙂

[@seaglasssparkles6910]

This is great for me to get back into using weights. The music at the beginning is really loud. I am still using this 9 days later. It is a great video. 10 days. I do other weights every other day. I feel like this video is good for my daily morning routine.

[@PointeAheadPilates]

Glad you're enjoying the workout. Sorry that the music is loud at the beginning I filmed this nearly 8 years ago and technology has moved on a lot since then ;-)

[@seaglasssparkles6910]

@@PointeAheadPilates I’m glad it popped up on my list of videos!

[@DecoratingDenCanada]

Thanks a lot are there more exercises we can do lying down not bothering back issues.

[@PointeAheadPilates]

I have a lot of Pilates exercises on my channel most of which should help with mobilising the back but it depends on what issues you have. If in doubt consult your doctor first.

[@debrasiano3781]

Excellent work out. I feel the pain

[@carawilliams2747]

this was perfect after my VE day hangover...lying down is the only way to be xx

[@PointeAheadPilates]

Glad it helped! ;-) xx

[@hassanasealiti]

Flyes B. Curls Hands Up Skull Crusher B. Facing Crosses Walking Arms 90 180 Both arms to 90

[@StrongMom]

arms all day long! Good video, got some chest and shoulder exercises in here too.

[@PointeAheadPilates]

Glad you're enjoying these workouts! :-)

[@TheSakamonos]

Amazing. I do it everyday

[@PointeAheadPilates]

Glad you enjoy the video! :-)

[@bigchungus1078]

This is great for doing in my bed at 12 am!

[@PointeAheadPilates]

Good to know that you're thinking of exercises at 12:00am! Any time is a good time to workout! ;-)

[@eimyatthuzar8445]

Thank u so much and love u❤🙏

[@farnazganjeizadeh2799]

Thanks . Was really good.

[@PointeAheadPilates]

Glad you enjoyed! :-)

[@GG-pd6yp]

I love these exercises, they are perfect for me & i can tell (feel) which muscles they are toning, haha. Thank you. I'd like to check your other videos if you have other floor exercises for tightening the tummy & if you have any vids for lower body toning as well.

[@reikihealer6176]

Thank you this is effective x

[@PointeAheadPilates]

Glad you enjoyed! :-) x

[@agiles8770]

I LOOOOOOOOOOVE THIS VIDEO! YES!

[@PointeAheadPilates]

Thank you! :-)

[@agiles8770]

@@PointeAheadPilates ...and your 'day 20 ab workout', helping me w/ab strength. Great videos/channel overall. 👌🏾💪🏾🙏🏽🤘🏾🙂

[@user-xo1nt2nu1j]

I love,.love, love it❤

[@SideTripLife]

Been doing this with 8Kg weights since a L5 S1 low back injury. Note you have many other exercise vids. Could you possibly make a playlist specifically comprised of low impact exercises for those of us with low back injuries? Would be much appreciated, thanks

[@PointeAheadPilates]

Hi, my beginners workouts are all low impact and should be suitable for anyone recovering from a lower back injury. If anything doesn’t feel right though please seek medical advice! Here’s the playlist: kzbin.info/aero/PLImaod_LmuPDhBEjtqp-6izYp_d5gAD2a

[@AR-sn7gn]

2022 Noveyember perfect workout thanks

[@PointeAheadPilates]

Glad you enjoyed! 🙂

[@mandiemeier7473]

Perfect workout while my foot is broken

[@gisellelucas8980]

Not sure if I will get a reply as this is not a recent video but the last four exercises can you say where they target. I am thinking the shoulder but I would like to be sure. Thanks

[@PointeAheadPilates]

Apologies for the delayed response... Crosses: make sure your shoulders are down and supported into the ground. Ams are straight but not locked out. As you cross you want to focus on the impulse coming from the pecs and biceps so essentially the inside of the upper chest and arms. Walking arms: again shoulders down, arms straight but not locked out. As you move the arms you want to focus on the latissimus dorsi and the scapular stabilisers so although the arms are in front it’s actually the back of the body that should have more focus. Arms to 90 degrees: this is essentially a bench press. As you bend the elbows feel that they are being pulled to the side of the room, reaching a 90 degree angle. To ensure the muscles are working throughout don’t touch the floor. This focus all the chest muscles and for more stability ensure the scapula are trying to glide across the back. I regularly teach this lying on a roller. The instability ensures the abdominals are engaged throughout and there is more movement for the scapulae to glide across the back. Hope that helps?!

[@SantissimaMuerte13]

Is this to lose fat on arms but not getting bulky?

[@aidypaul]

Please can this exercise be done for arm muscle atrophy and elbow stiffness

[@aidypaul]

?

[@PointeAheadPilates]

Hi Aiydee. It would depend on the extent of the muscle atrophy. If in doubt check with a medical professional before trying. If they give you the go ahead then I would start with very light weights and always listen to your body. If it hurts, stop. Hope that helps? R

[@thegeraldinekuss]

Where are the OTHER workouts?

[@_Kavannah_]

❤

[@debschmidt1496]

Which of these exercises are good for my triceps?/

[@PointeAheadPilates]

The Triceps Press

[@angeljohangutierrez7358]

Will this excercise can make your arms slimmer?

[@PointeAheadPilates]

It will certainly help tone them if that's what you mean?

[@RitaBoustany-ym8gf]

Does any of these exercises work the triceps? (Bat wings arm)?

[@PointeAheadPilates]

There's an exercise in there called the skull crusher going over the back of the head and this specifically targets the triceps.

[@jeffwho1288]

Thanks. Can this routine be done if you have a inguinal hernia? I have been completing a similar exercise using dumbbells with no adverse effect

[@PointeAheadPilates]

Theoretically, yes. You need to ensure no undue pressure is being put on the back and that you use the abdominal muscles at all times in order to support the body. With all forms of exercise if anything feels wrong then consult a medical professional before continuing. Hope that answers your question.

[@jeffwho1288]

Many Thanks for your reply

[@ruvininisansala3420]

How Man KG in One Dumbel ?

[@pratsacademy5525]

Can I use 2 kg dumbells?

[@zobs24]

Weight of the dumbbells please? For reference.

[@iqbalpafl]

I think it's 2 kg

[@anngreen5845]

How heavy are the weights you are using in this video?

[@PointeAheadPilates]

I'm using 2kg in this video... when I work with clients I tend to change the weights depending on the exercise some are easier than others... the bench press at the end is the first that I tend to up the weight on whereas to do the flyes this may be more challenging so I use a lighter weight to ensure technique is correct throughout. Hope that helps?

[@kasihsayang6530]

👌

[@marufasultana7037]

Is it pelvic friendly?

[@PointeAheadPilates]

Most definitely! Because you are lying on the floor there is no downward pressure on the pelvis which should enable it to remain stable throughout. Remember to engage the abdominals and you should be fine!

[@lillianarmstrong3183]

What size weight you using?

[@PointeAheadPilates]

I’m using 2kg here... when training clients I tend to use different weights for different exercises as certain muscles may be stronger than others. I aim for them to start feeling it around rep 7 so that the last 3 reps are slightly challenging. Hope that helps?

[@nesazinnatun8856]

What is the level of weight

[@PointeAheadPilates]

I’m using 2kg in this video. If I’m working with a client I might change the weight for different exercises… the important thing is to maintain form all the way through. If the back starts escaping from the floor you’ve gone too heavy but you’re aiming for “challenging but manageable”. Hope that helps?

[@nesazinnatun8856]

@@PointeAheadPilates oh many, thanks for the reply

[@roundrobinsonny9792]

Great workout, music annoying

[@sierrakieffer7975]

Noooot the best workout for a very large breasted women because they get in the way laying down. 🤷🏼‍♀️😂 But I still enjoyed it!

[@PointeAheadPilates]

Sorry to hear that you've struggled with the workout. If you feel strong enough you could try doing the workout lying on a foam roller length ways, this might give you a greater range of movement. Also, think of trying to connect the shoulder blades at the back more than focusing on the chest. Hopefully that might help a little?!

[@rebeccariefberg4226]

❤❤👍👍

[@rebeccariefberg4226]

❤❤❤