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Arms

Down Dog Push-up

Down Dog Push-up

A.

Begin in down dog with hands shoulder width apart. Slowly bend your arms with your elbows out and perform a push-up. Make sure to maintain a neutral spine and engage your core throughout the move.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

Test Exercise 2

Test Exercise 2

A.

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Test Exercise Two

Test Exercise Two

A.

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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.

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