Pilates is great for your mobility, coordination and balance, and it can help you build strength too.
However, because the practice generally features bodyweight-only moves, it’s not as effective for building muscle as lifting weights.
That’s why Carrie Ebers created her combined method at Hollywood-based studio Carrie’s Pilates, which blends Pilates principles with weight training and cardio.
The studio-based workouts use a machine called the Transformer 2.0 (a patent-pending take on the classic Pilates reformer machine), but Ebers tells Fit&Well that she frequently includes dumbbell exercises in class, too.
While these dumbbell moves aren’t necessarily Pilates-based, Ebers always incorporates one element of Pilates into her weight training: a slower pace.
“Go slow with the weights,” she says, explaining that she usually works to a pace of four counts to move into the exercise, and four counts to move out. She also recommends taking minimal rest between sets to challenge your muscles and keep your heart rate up.
Here are the moves Ebers recommends if you don’t have much time for strength training, but want to do some weighted exercises alongside your Pilates practice.
Three dumbbell moves to complement your Pilates practice
When you’re choosing your weights, Ebers suggests picking something that feels challenging—it should feel hard, but not impossible, to complete 10 repetitions of each exercise with good form.
“Start with five pounds, and then once you’re confident with that, increase the weights to seven pounds and eventually get up to 10 pounds,” she says.
1. Lunge and shoulder press
Sets: 2-3 Reps: 10-15 each side
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Bend your elbows lift the dumbbells to your shoulders.
- Step your right foot back and bend both knees to lower until your right knee is just above the floor. Ensure your feet stay hip-distance apart.
- As you lunge, push the weights overhead.
- Reverse the movements, then repeat on the other side, alternating sides with each rep.
2. Weighted squat
Sets: 2-3 Reps: 10-15
- Stand with your feet slightly wider than hip-width apart and your toes turned out, holding one end of a dumbbell in both hands by your chest.
- Push your hips back and bend your knees to lower your hips as far as possible, keeping your chest facing forward throughout.
- Push through your feet to stand back up.
3. Weighted sit-up
Sets: 2-3 Reps: 10-15
- Lie on your back with your knees bent and feet flat on the floor, a few inches away from your butt, holding a light dumbbell in both hands at your chest.
- Keeping your feet on the floor, raise your torso until you’re fully upright.
- Slowly lie back down and repeat.
