• April 19, 2024

Arms exercises should be basic in your routine, especially if you want to eliminate the flaccidity that exists in the area. For this, Pilates are a good alternative, because they work all the muscles and burn fat, but the best thing is that you can do them from wherever you are.

According to information published in The Huffington Post , exercises for Pilates arms work every angle of the area with or without dead weight; They also tone your back, legs and improve your posture. Cheer up!

Goodbye "salt shakers" in 10 minutes

This exercise routine is designed to be done in 10 minutes, once or three times a week; everything depends on your daily activities or the time in which you need to observe the results.

Triceps: Stand with your heels together and the tips of your feet apart. Keep your arms close to your body and bend your elbows at a 90 degree angle with your hands facing forward. Inhale and extend the arms; returns to the initial position. Repeat 15 or 20 times.

Biceps: Keep the previous position. Form fists with your hands or keep some lightweight dumbbells. Raise your hands and let your fingers touch your shoulders. Squeeze the arm muscles and hold for a few seconds. Return to the initial position. Do 15 or 20 repetitions.

Arms and waist: Keep the position of the triceps. With just the movement of your waist, bend your body forward at a 45 degree angle. Place your hands behind your head and intertwine your fingers. Inhale as you stretch your arms up and return to the initial posture. Do between 12 or 15 repetitions.

Triceps and glutes: Stand with your feet apart at your hips and your arms at your sides, with your hands in your fist. Bend your knees, bend your waist forward and leave your arms hanging, as if you were a puppet. Squeeze the back of the shoulders to pull the elbows up. Do 15 repetitions.

Do not forget the principles of Pilates to keep the abdomen contracted in any movement you make, regardless of the area of ​​the body you work, as well as maintain proper breathing.

To complement these exercises for arms you can perform a bit of cardiovascular movements to improve your physical condition. And you, are you ready to put this routine into practice?

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