Pilates for arms: 8 best exercises for strong and graceful arms

The arm area can often be a challenge to work on, especially if you want to improve tone, flexibility and strength, but not overwork your muscles. In such a situation Pilates is an excellent solution.

It will help you effectively tighten your figure, improve your posture and coordination, and get a feel for your body. Thanks to training, muscles over time become more elastic, mobility and flexibility of joints increases.

An important feature of the training is the absence of impact and aerobic loads, which reduces the risk of injury and expands the circle of people who can practice Pilates. Classes are available to both younger and older generations. Pregnant women are also not forbidden such exercises, but it is better to consult with a doctor before the class.

In addition to the exact technique of execution, it is necessary to monitor breathing. Exercises smoothly change, flowing from one to another. This combination of attention and calmness will allow you to achieve a balance between the spiritual and physical, relieve tension and find balance.

Senior trainer of the international network of ballet and stretching studios LEVITA

“Each movement in Pilates is designed to safely stretch and work the muscles, as well as increase joint mobility. One of the main benefits is the opportunity to get beautiful and tight arms without grueling workouts in the gym and without the risk of injury. The muscles will become more elastic and sculpted, but there’s no risk of overpumping them.”

What are the benefits of Pilates exercises for arms?

Strengthening the muscles of the shoulders, forearms and hands. Strength increases, making it easier to perform everyday tasks, such as carrying groceries from the store.
Develops flexibility in the arms and shoulders. Reduces the risk of injury and joint pain.
Improved posture. During exercise, the spine regains its natural position, also allowing you to reduce tension in your neck and shoulders.
Reduction of arm pain. If the muscles in these parts of the body are tense in everyday life, it will not be possible to avoid unpleasant sensations, but they will pass after a few training sessions.
Improved coordination. You will learn to control your body and movements.

What should you pay attention to?

Prepare a uniform and a mat. You should be comfortable.

Pay attention to your breathing and body sensations.

Keep a calm pace. Exercise smoothly, without jerks. Feel how the load moves from one muscle to another.

Concentrate on the movements, control your technique and body.

Before you start, be sure to assess your level of fitness and do not strive to surpass yourself: listen to yourself and choose the optimal load.

Complex of exercises for graceful arms

For a good result, it is necessary to devote several days a week to training. Perform each movement according to the recommendations and follow the technique. In Pilates, it is the quality, not the quantity of exercises that matters.

Backswing

Technique

Lie on your back, bend your legs at the knees at the width of the hip joint, raise your arms up in front of you.
As you inhale, stretch your fingers up and bring your arms back without touching the floor.
As you exhale, return to the starting position.
While pulling your arms back, make sure that your lower back does not come off the floor.

Repeat 10 times.

Spreading the arms to the sides

Technique

Lie on your back, bend your knees at hip width, stretch your arms up.
As you inhale, spread your arms to the sides.
As you exhale, return to the starting position.
Control the position of the lower back: it should not come off the floor.

Perform 10 times.

Alternating arms

Technique

Lie on your back, bend your knees hip-width apart, raise your arms up in front of you.
As you inhale, bring the right arm back and the left arm forward, lowering down without touching the floor.
On the exhale, alternate the movements.
Keep your arms tense throughout the entire approach.
Perform the exercise at a slow pace.

Repeat 16 times.

Arm extension

Technique

Stand and raise your arms up.
As you exhale, lower them down, bending at the elbows to a line parallel to the floor.
As you inhale, return to the starting position.

Repeat the exercise 16 times.

Boat

Execution technique

Lie on your stomach and stretch your arms forward.
Inhale, push your chest off the floor, lift your chest and reach for your arms.
As you exhale, lower yourself and relax.

Perform 15 times.

Boat with arms apart

Technique

Lie on your stomach and spread your arms to the sides.
As you inhale, push your chest off the floor and rise up.
On exhalation lower yourself.

Repeat 15 times.

Twists

Technique

Lie on your back, bend your legs at the knees at hip width.
As you exhale, rise up, perform a twist, straighten your arms and fix your position.
As you inhale, touch your knees with your hands, and as you exhale, move your hands back.
Return to the starting position.
Arms should be straight throughout the exercise.

Perform the exercise 10 times.

Hyperextension

Execution technique

Lie on your stomach and put your hands behind your head.
As you inhale, push off the floor and lift the thoracic region up.
On exhalation smoothly descend.
Keep your feet on the floor.

Repeat 10 times.

It is important not only to load the muscles, but also to give them rest. It can also be in the format of training. Pilates will be a combination of relaxation and exercise, a pleasant pastime and a good opportunity for deep muscle development.