Fitness
A pro shares her faves.
Besides adding some variety to yourupper body workouts, Pilates works your muscles in a pretty unique way.
This is all thanks to the way astrong upper bodysupports you as you move.
Here, de Winter shares her favorite Pilates arm exercises for you to try.
Begin in a kneeling, sitting, or standing position.
Hold the Pilates ring in your palms.
Bend your elbows to 90 degrees and keep them close to the sides of your body.
As you exhale, squeeze in on the Pilates ring.
Inhale and slowly release the ring.
Keep squeezing for 15 reps.
Do 2 sets.
Pilates Ring Tricep Push-Ups
De Winter likes this move totarget the shouldersand chest, as wellas the core.
- Begin on your hands and knees, with hands under shoulders and knees under hips.
Move your knees back and shift your weight forward to keep your shoulders over your wrists.
Inhale and bend your elbows.
Keep them close to your body as you lower your chest towards the mat.
As you exhale, press into your hands to lift back up.
The Pilates ring should support you the whole time.
Aim for 15 reps.
3.
- Grab a weight.
A 2 to 4 lb one would be perfect, de Winter says.
- Begin on your hands and knees with the weight in your left hand.
Inhale and slowly return your arm back to the starting position.
Do 15 reps.
Try for 2 sets.
Weighted Triceps
Give this move a go to work your triceps and postural muscles, de Winter says.
Grab aset of weights.
Begin in a kneeling squat or a standing squat position.
Hold a weight in each hand.
Bend your elbows so the weights are close to your body, facing in.
On an exhale, keep your upper arms close to your body and extend your elbows fully straight.
Inhale and bend your elbows back in.
Repeat for 15 reps.
5.
Dart
This is a good move to hit the triceps, as well as your postural upper back muscles.
Begin by lying on your stomach, feet pointed and hip-width apart.
Rest your hands beside you with palms facing up.
Draw your shoulder blades together and down.
Inhale and lift your head, arms, and chest up to a hover away from the mat.
Engage the muscles in your upper back and shoulders.
Exhale and slowly lower back to the mat.
Repeat for 10 reps.
Do 3 sets.
Begin on your hands and knees with hands under shoulders and knees under hips.
Press into your hands and engage your shoulders by pushing your chest away from the mat beneath you.
As you exhale, extend your right arm and left leg away from you at the same time.
Maintain your balance.
Slowly return to the center and alternate to the other side.
Do 1 set of 40 reps.
Studies referenced:
Kloubec, J.
2011.Pilates: how does it work and who needs it?
PMID: 23738249; PMCID: PMC3666467.
Source:
Chloe de Winter, physiotherapist, master Pilates instructor, founder ofGo Chlo Pilates
