2023-10-14 11:45:12
Pilates is a method of exercise that aims to strengthen and tone muscles, while improving flexibility and posture. One of the benefits of Pilates is that it can be adapted to specifically target certain parts of the body, including the arms. In this article, we’ll introduce you to the best Pilates exercises for toning your arms and give you tips on how to effectively incorporate them into your workout routine.
How do arm muscles work?
The arms are made up of many muscles, the main ones being the biceps brachii (which allows flexion of the arm and elbow) and the triceps brachii (which ensures extension of the arm and elbow). To effectively tone your arms, it is important to work these two muscle groups in a balanced manner.
Pilates focuses on strengthening deep muscles, with an emphasis on stability and control. Pilates arm exercises are designed to strengthen and lengthen muscles, resulting in toned, firmer arms.
The best Pilates exercises for the arms
Here is a selection of the best Pilates exercises to tone your arms:
1. The modified push-up
The modified push-up is a great exercise for strengthening the arm muscles, especially the triceps. To complete this exercise, follow these steps:
- Get into a plank position on your knees, with your hands slightly wider than shoulder-width apart.
- Lower your body toward the floor by bending your elbows, keeping your arms close to your body.
- Then push up to return to the starting position.
- Repeat the exercise for 10 to 15 repetitions.
2. Arm extension with dumbbells
Dumbbell arm extensions are a great exercise for targeting the triceps. Here’s how to do it:
- Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
- Bend your knees slightly and lean forward slightly at the hips.
- Bend your elbows and bring the dumbbells close to your shoulders.
- Then extend your arms back, keeping your elbows close to your body.
- Then return to the starting position and repeat the exercise for 10 to 15 repetitions.
3. Bicep curl with elastic band
The bicep curl with an elastic band is a great exercise for strengthening the arm muscles, especially the biceps. Here’s how to do it:
- Place an elastic band under your feet and hold one end of the band in each hand.
- Stand with your feet shoulder-width apart, keeping your arms at your sides.
- Bend your elbows and bring your hands toward your shoulders, keeping your elbows close to your body.
- Then extend your arms forward, keeping your elbows close to your body.
- Then return to the starting position and repeat the exercise for 10 to 15 repetitions.
4. Side plank with arm rotation
The side plank with arm rotation is a great exercise to work the arm muscles and core stabilizing muscles. Here’s how to do it:
- Lie on your side, leaning on your forearm and placing your elbow directly under your shoulder.
- Lift your hips off the floor, forming a straight line from your shoulders to your feet.
- Extend your free arm toward the sky, then lower it and pass it under your body.
- Then raise your arm towards the sky, turning it outwards.
- Then return to the starting position and repeat the exercise on the other side, performing 10 to 15 repetitions on each side.
5. Le Pilates push-up
Pilates push-up is an advanced exercise that combines the benefits of Pilates and traditional push-up. Here’s how to do it:
- Get into a plank position, leaning on your hands and toes, with your arms straight and your hands slightly wider than shoulder-width apart.
- Lower your body toward the floor by bending your elbows, keeping your arms close to your body.
- Then push up to return to the starting position.
- Repeat the exercise for 10 to 15 repetitions.
Frequency and recommendations
To achieve optimal results, it is recommended to do these Pilates arm exercises at least twice a week. Make sure you get enough rest between sessions to allow your muscles to recover.
Remember to consult an exercise professional before beginning any new exercise program, especially if you have any specific health conditions or concerns.
* PRESSE SANTÉ strives to transmit health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a healthcare professional.
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