Women everywhere are often self-conscious about the change in seasons and the prospect of having their arms uncovered. Many would rather cover up than get their arms out, Gemma Sadler, Owner of Dynamic Pilates has put together her top 3 Pilates exercises for you to try at home to sculpt and tone your arms so you feel confident having them on show this summer.
Pilates Push-up
Strengthens entire upper body, especially triceps, shoulders and chest.
Start this exercise in a Plank position, hands directly underneath your shoulders, back in a straight line hips level with your shoulder and feet hip distance apart. Activate your core and keep your shoulders away for your ears. Breathe in, bend your elbows in towards your waist lowing your body down in a straight line, exhale pull your belly into your spine, straighten your arms and push back to start position. Try for 10 repetitions, to modify for an easier option please drop your knees to the floor.
Pilates Triceps Dips
Strengthens triceps, biceps, shoulders, chest and back.
Start this exercise sitting on the floor with your legs straight out in front in line with your hips; place your hands about 20 cm behind you with your fingers pointing towards your hips. Engage your hamstrings and glutes as you press your feet firmly into the ground lifting your hips off the floor, stabilise this position by keeping your shoulders away from your ears. Breath in to prepare drawing the belly button towards the spine, exhale bend the elbow to lower down towards the floor while keeping your body as straight as possible, exhale to push back to start position. Try for 12 repetitions, to modify keep your knees bent it table top.
Pilates Side Plank
Increases shoulder stability, strengthens biceps, triceps, latissimus Doris and obliques.
We begin this exercise by lying on your side with your top foot in front of your bottom foot. Place your bottom hand flat on the ground a few inches higher than, and in line with, your shoulder to stabilize your shoulder joint. With your bottom hand and feet stable to the ground, use your core stomach muscles to lift your side off the ground keeping your belly button drawn in and your spine straight and in line with your head and feet with your Latissimus Dorsi engaged to support your bottom arm. Your opposite arm is elevated symmetrically. Hold the pose for 30-60 seconds, change sides and repeat. Most importantly don’t forget to breathe! To modify keep your knees bent one on top of the other.
Feature image via pinterest.com
