7 Pilates arm exercises to get rid of flabby arms | XpertsReviews.com

Want to get rid of flabby arms? Incorporating Pilates exercises into your fitness routine can help tone your arms. Pilates, known for its core-focused approach, is a great approach to toning your body. By engaging your core while using your arms, you strengthen your biceps and triceps while improving your posture and overall balance. So, get ready to strengthen and tone your arms with Pilates arm exercises.

What is Pilates?

Pilates is a system of exercise that focuses on controlled movement, stretching, and breathing. Pilates has become popular not only for fitness, but also for rehabilitation programs. A study published in the Journal of Physiology and Behavior A few weekly Pilates sessions have been shown to reduce lower back pain. They reduce pain and improve physical and psychological health.

7 Effective Arm Exercises with Pilates

Here are some effective Pilates exercises to get rid of flabby arms, as explained by Pilates instructor Dr Vijjala Shravani.

1. Pilates push-ups

• Start in a plank position with your hands shoulder-width apart.
• Lower your body toward the mat by bending your elbows, keeping them close to your sides.
• Return to the starting position.

This exercise targets your triceps, shoulders and chest, providing a complete upper body workout.

2. Tricep Dips

• Sit on the edge of a chair or bench with your hands gripping the edge and your fingers pointing forward.
• Slide your hips off the edge and bend your elbows to lower your body, then push back up.

The triceps dip movement isolates the triceps, helping to tone and strengthen the back of your arms.

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3. From the board to the pike

• Start in a plank position.
• Lift your hips toward the ceiling to form an inverted V, then return to plank.

This dynamic move works your shoulders, triceps and core, improving overall arm strength and stability.

4. Side plank with arm raises

• Lie on your side and lift your body into a side plank, supporting yourself on one hand or forearm.
• Extend your arm up toward the ceiling. For added difficulty, lift and lower the same arm.

This exercise targets the deltoids and obliques, improving shoulder stability and giving you toned arms.

5. Pilates boxing

• Stand with your feet hip-width apart and your knees slightly bent.
• Extend your arms in front of you and alternately punch forward, rotating your torso slightly with each punch.

This exercise mimics a boxing movement, engaging your shoulders, biceps and core.

6. Reverse plank

• Sit with your legs straight out in front of you, hands placed behind your hips with fingers pointing forward.
• Lift your hips off the mat, forming a straight line from head to heels.
• Hold the position for a few seconds, then lower it.

This challenging exercise works the triceps, shoulders and back muscles.

7. Swimming Pilates

• Lie face down on the mat with your arms outstretched in front of you and your legs straight.
• Lift your arms, chest and legs off the mat and float them as if you were swimming.

This full-body exercise targets the shoulders, upper back and core, helping to tone the arms overall.

How do Pilates exercises help tone your arms?

Pilates is a holistic workout that targets your entire body, including your arms. Here’s how it helps tone those upper limbs, as the expert explains.

• Pilates emphasizes muscular strength. A strong core stabilizes your body, allowing your arms to work more efficiently, resulting in toned, sculpted arms.
• Pilates isolates and works the small muscle groups in your arms, which helps define and sculpt them.
• The slow, controlled movements of Pilates ensure you’re working the right muscles and help reduce arm fat.
• Pilates improves posture, aligns your body and prevents strain on your arm muscles.
• Pilates focuses on lengthening muscles while strengthening them, resulting in lean, toned arms.

Side Effects of Pilates Arm Exercises

Although Pilates is generally safe and beneficial for most people, there are some potential side effects to be aware of:

1. Muscle pain:As with any new exercise routine, you may experience some muscle soreness, especially if you’re engaging muscles that aren’t typically used.
2. Joint tension: Poor posture or overexertion can lead to joint strain, especially in the wrists, shoulders, and lower back. It’s important to follow proper techniques and listen to your body.
3. Risk of injury: Without proper instruction, there is a risk of injury, especially for beginners. It is advisable to work with a certified Pilates instructor to ensure you are performing the exercises correctly.
4. Injuries due to overuse: Repetitive movements can sometimes lead to injuries. Incorporating varied exercises and rest can help prevent them.
5. Pre-existing conditions: People with certain health conditions or injuries should consult a health care professional before beginning Pilates, as some exercises may need to be modified.

Remember to maintain good form and do this under the supervision of an instructor, especially if you are a beginner or have an underlying medical condition.