Mat Pilates Arm & Plank Exercises: 23 Moves with Reps & Cues
Upper body on the Mat splits into two families. The kneeling arm series — bicep curls, reverse fly, hammer curl, serve, both tricep presses, narrow rows, arm circles, around the worlds and shoulder press — runs with light hand weights and strict posture. Then the plank work: four-point knee hovers with walkouts, the six-variation plank family (single leg lift, downward dog transitions, mountain climbers, hip dips) and the five-variation side plank family (thread the needle, press to plank, arm circles, hip dips).
Load: Light (small hand weights - bodyweight tempo work if no weights) · Reps: 10-12 reps · Props: small weights, booty band, ankle weights · Focus: upper body
How to: Kneel tall with the hips stacked over the knees and the arms long by the sides. Bend the elbows to curl the weights toward the shoulders, keeping the upper arms still, then lower slowly.
Modification: Sit back on the heels or drop to one knee, and use lighter weights or none at all.
Progression: Hold each curl for 2 counts, or come to a high kneel with one knee lifted for balance.
Kneeling Reverse Fly
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall and hinge the torso slightly forward with the arms hanging long. Open the arms out to the sides to shoulder height, squeezing the mid-back, then lower with control.
Modification: Hinge less far forward, keep the elbows softer and lift only to chest height.
Progression: Hinge deeper with a longer hold at the top, or slow each lower to a 4-count.
Kneeling Hammer Curl
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall with the palms facing in toward each other. Curl the weights up toward the shoulders keeping the thumbs up, then lower slowly without swinging.
Modification: Sit back on the heels and curl one arm at a time with lighter weights.
Progression: Alternate arms with a 2-count hold at the top, or curl in a high kneel.
Kneeling Serve
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights, booty band · Focus: upper body
How to: Kneel tall with the elbows bent at the waist and the palms facing up. Press the arms forward and slightly up like serving a tray, then bend back in without leaning back.
Modification: Serve one arm at a time and sit back on the heels for more support.
Progression: Pause 2 counts at full reach, or add a small hip hinge forward as you serve.
Kneeling Tricep Press
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall, hinge slightly forward with the elbows bent close to the ribs. Straighten the elbows to press the weights back behind you, keeping the upper arms still, then bend slowly.
Modification: Hinge less and press one arm at a time with a lighter weight.
Progression: Hold the straight position for 2 counts, or add 10 small pulses at the end of the set.
Kneeling Overhead Tricep Press
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall holding the weights overhead with the elbows bent behind the head. Straighten the arms up to the ceiling without the ribs flaring, then bend slowly.
Modification: Press one arm at a time and support that elbow with the other hand.
Progression: Hold the straight arms for 2 counts, or press from a high kneel for extra balance work.
Kneeling Alternating Narrow Rows
Load: Light (small hand weights) · Reps: 10-12 each side · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall and hinge forward with the arms hanging long. Draw one elbow back close to the ribs in a narrow row, then lower and alternate sides while the torso stays still.
Modification: Hinge less far forward and row with a lighter weight.
Progression: Hold each row for 2 counts, or row both arms together from a deeper hinge.
Load: Light (small hand weights) · Reps: 8-10 circles each direction · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall with the arms out to the sides at shoulder height. Draw controlled circles with both arms, keeping the shoulders down and the ribs stacked over the hips.
Modification: Lower the arms slightly below shoulder height and drop the weights.
Progression: Slow the circles to a 4-count each and hold the arms up between directions.
Kneeling Arm Around the Worlds
Load: Light (small hand weights) · Reps: 8-10 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall with the arms long by the sides. Sweep both arms out and all the way overhead in a big arc, then reverse the path back down without the ribs lifting.
Modification: Take the sweep only to shoulder height and use no weights.
Progression: Pause 2 counts overhead, or slow the whole arc to a 6-count in each direction.
Kneeling Shoulder Press
Load: Light (small hand weights) · Reps: 10-12 reps · Props: small weights, ankle weights · Focus: upper body
How to: Kneel tall with the elbows bent at shoulder height and the palms facing forward. Press the weights straight up overhead, then lower to shoulder height with control.
Modification: Press one arm at a time, sit back on the heels, and lighten the weights.
Progression: Hold the top for 2 counts, or press from a high kneel with one knee lifted.
Four Point Knee Hovers
Load: Bodyweight - medium · Reps: 5-8 hovers, holding 5-10 seconds each · Props: ball, booty band, ankle weights · Focus: core, stability, upper body
How to: In a four point position with the toes tucked under, hover the knees an inch off the mat and hold, keeping the back flat, the ribs knitted and the breath steady.
Modification: Hover for 2-3 seconds only, or keep the knees down and simply press into the hands and toes.
Progression: Hold the hover for 20-30 seconds, or add a slow knee-tap down and up on each side.
Four Point Knee Hovers with Walkout to Plank
Load: Bodyweight - medium to heavy · Reps: 6-8 walkouts · Props: ball, booty band, ankle weights · Focus: core, stability, upper body
How to: From the knee hover, walk the feet back one at a time into a long plank, hold a beat, then walk them back in to the hover without the hips lifting or sagging.
Modification: Walk out to a knee plank, or step out and lower the knees between reps.
Progression: Add a shoulder tap in the plank, or hold the plank for 5 breaths before walking in.
How to: From the hands or forearms with the feet hip-width, hold one long line from heels to head - shoulders over the wrists, ribs knitted, hips level.
Modification: Drop the knees to the mat or take the plank on an incline with the hands elevated.
Progression: Hold longer, add a shoulder tap, or lift one foot at a time.
Plank with Single Leg Lift
Load: Bodyweight - medium to heavy · Reps: 8-10 each side · Props: ball, booty band, ankle weights · Focus: upper body, core, lower body
How to: In the plank, lift one leg to hip height from the glute without letting the hips rock or the low back sag, then lower and alternate.
Modification: Knees down, or simply hover one toe off the mat instead of lifting to hip height.
Progression: Hold each lift for 3 counts, or add ankle weights.
How to: From the plank, lift the hips up and back into a downward dog with a long spine, then return to the plank line without the hips dropping below.
Modification: Bend the knees generously in the dog and move slowly between the two shapes.
Progression: Add a 3-breath hold in the dog, or pulse the heels down while there.
Plank to Downward Dog with Single Leg Lift
Load: Bodyweight - medium to heavy · Reps: 6-8 each side · Props: ball, booty band, ankle weights · Focus: upper body, core, lower body
How to: Move from plank to downward dog and lift one leg long to the ceiling at the top, then lower it and return to the plank line.
Modification: Keep both feet down in the dog and only lift the heel of one foot.
Progression: Hold the lifted leg for 3 breaths, or draw the knee to the chest on the way back to plank.
Plank to Mountain Climbers
Load: Bodyweight - medium to heavy · Reps: 10-15 each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: From the plank, draw one knee in toward the chest and switch legs in a controlled run, keeping the hips level and the shoulders over the wrists.
Modification: Step the feet in one at a time slowly, or take the plank on an incline.
Progression: Pick up the pace while keeping the hips still, or add a cross-body knee drive.
Plank with Alternating Hip Dips
Load: Bodyweight - medium · Reps: 10-12 each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: From a forearm plank, rotate the hips to dip one side toward the mat, then lift back through centre and dip the other way, keeping the shoulders steady.
Modification: Knees down on the mat and dip a much smaller range.
Progression: Hold each dip for 2 counts, or hover the dipping hip just off the mat throughout.
Side Plank
Load: Bodyweight - medium · Reps: Hold 20-40 seconds each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: On one hand or forearm with the feet stacked or staggered, lift the hips into one long line, shoulders stacked and the waist long on the bottom side.
Modification: Bottom knee down on the mat, or take the forearm version with the top foot forward.
Progression: Lift the top leg, or hold longer with the top arm reaching overhead.
Side Plank to Thread the Needle
Load: Bodyweight - medium · Reps: 8-10 each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: In the side plank, reach the top arm under the ribs and rotate the chest toward the mat, then open it back up to the ceiling without dropping the hips.
Modification: Bottom knee down and rotate a smaller range.
Progression: Hold each rotation for 2 counts, or lift the top leg while you thread.
Side Plank Press to Regular Plank
Load: Bodyweight - medium to heavy · Reps: 6-8 each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: From the side plank, rotate through to a full front plank and back to the side plank, keeping the hips high the whole way through the transition.
Modification: Bottom knee down and rotate only halfway toward the plank.
Progression: Add a hip dip in the side plank each time you arrive, or hold each position for 3 breaths.
Side Plank with Arm Circles
Load: Bodyweight - medium · Reps: 6-8 circles each direction, each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: Holding the side plank, draw slow circles with the top arm, keeping the hips lifted and the shoulders stacked as the arm moves.
Modification: Bottom knee down and make the circles small.
Progression: Hold a small weight in the circling hand, or lift the top leg at the same time.
Side Plank with Hip Dips
Load: Bodyweight - medium · Reps: 10-12 each side · Props: ball, booty band, ankle weights · Focus: upper body, core
How to: In the side plank, lower the bottom hip toward the mat and lift it back up past the starting line, working the side waist on every lift.
Modification: Bottom knee down and dip a much smaller range.
Progression: Hover the hip just off the mat at the bottom, or hold the top for 2 counts each rep.
Frequently asked questions
What weights do the kneeling arm exercises use?
Light hand weights throughout — every kneeling entry lists "small hand weights" as the load, with the option to drop them and work bodyweight tempo instead.
How long should planks be held?
The plank holds 30–60 seconds and the side plank 20–40 seconds per side. The dynamic variations run 6–12 reps per side, and knee hovers hold 5–10 seconds for 5–8 rounds.
How are planks modified for wrists or beginners?
Written modifications on every entry: drop the knees, take the forearm version, elevate the hands on an incline, or shorten the hover to 2–3 seconds.
Plan your next Mat class in seconds — every exercise above is in the generator.
