As women age or gain weight, they tend to lose muscle tone in their upper arms. Some of this can be blamed on the natural aging process, but generally, lack of tone in your arms comes from lack of exercise. So let’s get moving!
In my work as a women’s weight loss coach, many of the women I work with in my private weight loss coaching programs are over the age of 40 or 50. I always let them know that sculpted toned arms are still well within reach. And there’s no need to add bulk by lifting heavy weights in order to get toned arms.
Pilates arm exercises can work and tone arms for long and lean muscles. When doing Pilates arm exercises at home, the idea is not to lift heavy weights for a low number of repetitions. Instead, opt for lower weights and aim for a higher number of repetitions.
The Step It Up With Steph Signature Slimdown DVD includes a quick core-strengthening Pilates workout!
When done properly, Pilates arm exercises engage the upper body as well as the core. So keep in mind as you do your Pilates arm exercises, that you want to concentrate on your movements and your posture, bringing awareness to your breath, the alignment of your spine, and the torso.
Focus on your movements, not the worries of the outside world. And remember that the benefits of Pilates (and all exercise) goes beyond muscle tone and weight loss; so enjoy the stress reduction and enhancement of your overall wellbeing.
Watch this quick video as Jenny and I demonstrate a Pilates arm exercise called Hug a Tree to work the biceps, triceps, upper back, and shoulders.
Here’s how to do Pilates Hug a Tree arm exercises at home:
- Pick weights to suit your fitness level. If you’re a beginner, select 1-3 pound weights. Jenny and I used 5-pound weights in our video demonstration.
- Start by sitting with your legs crossed in a lotus position.
- With a dumbbell weight in each hand, open your arms wide, extending them out to each side at chest height, as if you are going to give someone (or a tree!) a hug.
- Lengthen your spine and open your chest. Inhale.
- Contract your chest muscles as you exhale and bring the weights together in front of you, maintaining chest height. Keep your elbows slightly bent.
- Focus on keeping the muscles around your spine engaged. You can also choose to round your spine as you exhale.
- Pause, breathe, and then slowly return to your starting position.
- Stay focused. Go slow. Concentrate on your breath and movements.
Repeat 20 times until you feel the burn. Increase the number of repetitions as you advance.
Try it and let us know what you think!
For a quick easy-to-follow Pilates routine, grab a copy of the Step It Up with Steph Signature Slimdown DVD.