Arm Float

How to Teach the “Arm Float” Pilates Exercise, Including 15 Modifications, and a 30-Minute Workout Plan

Greetings fellow Pilates teacher or serious student.

My name is George Watts. I’m the creator of the Online Pilates Lesson Planner.

The “Arm Float” Pilates exercise is an excellent way to enhance shoulder stability, upper body strength, and overall posture.

In this blog, I’ll explore how to teach the Arm Float exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan incorporating this exercise.

Teaching the Arm Float Exercise

Step 1: Start Position
Lie on your back with knees bent, feet flat on the mat, and arms by your sides.

Step 2: Engage Core
Engage your core muscles, maintaining a neutral spine.

Step 3: Inhale
Inhale deeply to prepare.

Step 4: Lift Arms
Exhale and slowly lift your arms toward the ceiling, keeping them straight.

Step 5: Reach Back
Continue to lift your arms overhead without letting your ribcage pop up.

Step 6: Return to Start
Inhale and slowly lower your arms back to the starting position by your sides.

Teaching Tips for the Arm Float Exercise

Tip 1: Control Movement
Ensure movements are slow and controlled for maximum benefit.

Tip 2: Maintain Neutral Spine
Encourage students to maintain a neutral spine throughout the exercise.

Tip 3: Breathe Consistently
Remind students to maintain steady breathing during the exercise.

15 Modifications for the Arm Float Exercise

Modification 1: Seated Arm Float
Try a seated Arm Float, performing the arm movement while seated on a chair.

Modification 2: Stability Ball
Sit on a stability ball while performing the arm float to engage the core more.

Modification 3: Add Weights
Use light hand weights for added resistance.

Modification 4: Resistance Band
Hold a resistance band in your hands for added upper body engagement.

Modification 5: One Arm at a Time
Perform the exercise one arm at a time to focus on unilateral strength.

Modification 6: Forearm Float
Perform the exercise with forearms instead of hands for a gentler version.

Modification 7: Arm Circles
Add small arm circles at the top of the float for an additional challenge.

Modification 8: Leg Lift
Lift one leg as you float your arms for added core engagement.

Modification 9: Pelvic Tilt
Incorporate a small pelvic tilt as you float your arms to engage the lower abs.

Modification 10: Pulses
Add small pulsing movements at the top of the arm float to increase intensity.

Modification 11: Bosu Ball
Perform the exercise lying on a Bosu ball to challenge your balance.

Modification 12: Ankle Weights
Add ankle weights for increased resistance if incorporating leg movements.

Modification 13: Scapular Squeeze
Squeeze your shoulder blades together as you lift your arms for added upper back engagement.

Modification 14: Knees Bent
Perform the exercise with knees bent at a 90-degree angle to focus on core stability.

Modification 15: Combined Movement
Combine the arm float with a leg lift or lower for a dynamic movement.

30-Minute Workout Plan With the Arm Float Exercise

Warm-Up:

Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.

Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.

Exercise 3: Shoulder Rolls
Finish the warm-up with shoulder rolls, rolling your shoulders forward and backward to loosen up the upper body.

Main Workout:

Exercise 4: Arm Float
Start with the Arm Float exercise, focusing on slow, controlled movements.

Exercise 5: Modified Arm Float with Resistance Band
Incorporate the resistance band for added challenge.

Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.

Exercise 7: Arm Float with Light Weights
Perform arm floats with light weights to increase resistance.

Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.

Exercise 9: Arm Float with Pulses
Add small pulsing movements at the top of each arm float.

Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.

Exercise 11: Arm Float with Leg Lift
Combine the arm float with a leg lift for added core engagement.

Exercise 12: Bridge Pose
Move into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.

Exercise 13: Seated Arm Float
Finish the main workout with seated arm floats for a gentler version.

Cool Down:

Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.

Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.

Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.

Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.

Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.

All these Pilates exercises are available within the Online Pilates Lesson Planner.

Conclusion

Teaching the Arm Float exercise in Pilates requires attention to form and engagement of the upper body muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.

The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. And users can create their own Pilates workouts in under 5 minutes.

Happy teaching!