Pilates is a system of exercises that focuses on stretching movements and steady breathing. This is an exercise method that helps strengthen muscles, improve posture and effectively reduce fat.
Pilates push-ups
Start in a plank position with your arms shoulder-width apart.
Lower your body toward the mat by bending your elbows, keeping your arms close to your sides, and inhale deeply.
Push your arms back to the starting position and exhale.
This exercise works the triceps, shoulders, and chest, providing a comprehensive workout for the upper body.
Tricep dips
Place a chair behind you on a flat surface.
Slowly reach back, placing your hands on the edge of the chair.
Then, straighten your legs on the floor. The body lies perpendicular to the chair surface, eyes facing forward.
Slowly lower your body down, inhale, then begin to bend your elbows until your arms are parallel to the table and rest for about 1 second at the lowest position.
Then, you use the strength of your arm muscles to push your body up, straighten your arms and exhale.
This push-up exercise works on the triceps, helping to tone and strengthen the back of the arms.
Plank to pike
Start in plank position.
Raise your hips toward the ceiling to create an inverted V shape, then return to plank position.
This dynamic move works the shoulders, triceps, and core, increasing arm strength and stability.
Side plank with arm lift
Lie on your side and lift yourself up into a side plank position, using one hand or forearm for support.
With the other hand, stretch your arm up to the ceiling and hold it for 30 seconds - 1 minute.
This exercise works the deltoids and intercostal muscles, improving shoulder stability, giving you toned arms.
Pilates boxing
Stand with your feet hip-width apart, knees slightly bent.
Extend your arms straight out in front and continuously punch forward, rotating your torso slightly with each punch.
This exercise simulates boxing movements, affecting the shoulders, biceps, and core muscles.
Reverse plank
Sit with your legs stretched out in front, hands behind your hips with fingers pointing forward.
Lift hips off the mat, forming a straight line from head to heels.
Hold for a few seconds, then lower and repeat.
This challenging exercise works your triceps, shoulders, and back muscles.
Swimming Pilates
Lie face down on the mat, arms stretched out in front of you and legs straight.
Lift your arms, chest, and legs off the mat, always keeping your legs straight.
Begin to control your breathing as you move your opposite arm up and down and cut your leg at the same time as when swimming.
This full-body exercise targets the shoulders, upper back and core, helping to tone the entire arm.
