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Classic Pilates Push-ups

Classic Pilates Push-ups

A.

Stand at one end of the mat, arms reaching up toward sky.

B.

Round down to place hands on mat mat. Walk hands out to a plank position, lifting one leg so it hovers slightly above the ground.

C.

Bend elbows and lower down while extending leg up toward sky. Lower leg back until parallel with the floor, then walk hands back in toward feet and return to stand. That's one rep.

Dancing Tricep Dips

Dancing Tricep Dips

A.

Sit with knees bent and feet flat. Place hands behind body in line with shoulders and lift hips up, extending one leg to sky.

B.

Slowly lower leg toward mat.

C.

Kick leg back toward sky while bending elbows, drawing shoulder blades back and together. That's one rep.

Snake and Twist

Snake and Twist

A.

Start standing in one corner of mat, one foot bent slightly in front, arms reaching up toward sky.

B.

Curl down and place hands on mat, then walk out to plank, keeping abs in and chest up, gazing toward sky.

C.

Round back up, walking hands in toward feet.

D.

Roll back up to stand. That's one rep.

Serratus Push-Ups

Serratus Push-Ups

A.

Begin in a forearm plank, fists shoulder-distance apart, and actively engage shoulders and back.

B.

Sink chest down a few inches toward mat. Press chest back up toward sky. That's one rep.

Pulling Weights

Pulling Weights

A.

Lie on stomach, holding weights with arms extended straight out to the sides. Imagine punching and elongating arms out to sides to get maximum length and engagement.

B.

Engage abdominals then reach arms back toward legs, lifting head and chest. Extend arms out again while lowering body back down.

Swimming

Swimming

A.

Lie on stomach, arms and legs outstretched. Quickly start fluttering arms and legs up and down while taking deep, full breaths. Make sure to keep abs engaged to support lower back. Focus on length, reaching fingers and toes out long.

Big Reveal Plank

Big Reveal Plank

A.

Begin in a side plank with one forearm on mat and the other hand behind head.

B.

Lift hips up a few inches toward sky, opening chest and engaging core. Twist upper body down toward bottom armpit, keeping hips as squared-off and front-facing as possible. Open back up to side plank. That's one rep.

Tripod Twister

Tripod Twister

A.

Begin in a plank position holding 3-5 lb weights with feet and arms hip-distance apart.

B.

Turn one fist to face toward the other arm. Twist body into a side plank, using one arm for support and extending the other arm up toward sky. Hold this position for a few breaths, lifting bottom ribs and squeezing abs.

C.

Lower and lift hips. Come back to center plank. That's one rep. Repeat on the other side.

Test Exercise 2

Test Exercise 2

A.

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Test Exercise Two

Test Exercise Two

A.

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