Do you want to get rid of flabby arms? Incorporating Pilates exercises into your fitness routine can help to tone your arms. Pilates, known for its core-centric focus, is an excellent approach to tone your body. Engaging your core while using your arms strengthens your biceps and triceps while also improving your posture and overall balance. So, get ready to strengthen and tone your arms with Pilates arm exercises.

What is Pilates?

Pilates is a system of exercise focusing on controlled movement, stretching, and breathing. Pilates has become popular, not only for physical fitness, but also for rehabilitation programs. A study published in the Physiology and Behaviour Journal has shown the effectiveness of a few weekly Pilates sessions in helping to reduce lower back pain. It reduces pain, and improves your physical and psychological health as well.

Pilates is a good exercise to tone your body. Image courtesy: Adobe Stock

7 effective Pilates arm exercises

Here are some effective pilates exercises for getting rid of flabby arms, as explained by Pilates instructor Dr Vijjala Shravani.

1. Pilates push-ups

• Start in a plank position with your hands shoulder-width apart.
• Lower your body towards the mat by bending your elbows, keeping them close to your sides.
• Push back up to the starting position.

This exercise targets your triceps, shoulders, and chest, providing a comprehensive upper-body workout.

2. Tricep dips

• Sit on the edge of a chair or bench with your hands gripping the edge, fingers pointing forward.
• Slide your hips off the edge and bend your elbows to lower your body down, then push back up.

Tricep dips move isolates the triceps, helping to tone and strengthen the back of your arms.

3. Plank to pike

• Begin in a plank position.
• Lift your hips towards the ceiling to form an inverted V-shape, then return to plank.

This dynamic move works your shoulders, triceps, and core, enhancing overall arm strength and stability.

4. Side plank with arm lift

• Lie on your side and lift your body into a side plank, supporting yourself on one hand or forearm.
• Extend your arm on the top towards the ceiling. For added challenge, lift and lower the same arm.

This exercise targets the deltoids and obliques, improving shoulder stability and give you toned arms.

5. Pilates boxing

• Stand with your feet hip-width apart, knees slightly bent.
• Extend your arms in front of you and alternately punch forward, rotating your torso slightly with each punch.

This exercise mimics a boxing motion, engaging your shoulders, biceps, and core.

6. Reverse plank

• Sit with your legs extended in front of you, hands placed behind your hips with fingers pointing forward.
• Lift your hips off the mat, forming a straight line from head to heels.
• Hold for a few seconds, then lower.

This challenging exercise works the triceps, shoulders, and back muscles.

7. Swimming Pilates

• Lie face down on the mat with your arms extended in front of you and legs straight.
• Lift your arms, chest, and legs off the mat and flutter them as if swimming.

This full-body exercise targets the shoulders, upper back, and core, contributing to overall arm toning.

How do Pilates exercises help to tone your arms?

Pilates is a holistic workout that targets your entire body, including your arms. Here’s how it helps to tone those upper limbs, as explained by the expert.

• Pilates emphasises core strength. A strong core stabilises your body, allowing your arms to work more efficiently, leading to toned and sculpted arms.
• Pilates isolates and works for smaller muscle groups in your arms, which helps to define and sculpt them.
• The slow, controlled movements in Pilates ensure that you are engaging the right muscles and aiding to reduce fat from arms.
• Pilates improves posture, aligning your body and preventing strain on your arm muscles.
• Pilates focuses on lengthening muscles while strengthening them, resulting in lean, toned arms.

Pilates can tone your arms. Image courtesy: Adobe Stock

Side effects of Pilates arm exercises

While Pilates is generally safe and beneficial for most people, there are some potential side effects to be aware of:

1. Muscle soreness: As with any new exercise routine, you may experience muscle soreness, particularly if you are engaging muscles that are not typically used.

2. Joint strain: Improper form or overexertion can lead to joint strain, especially in the wrists, shoulders, and lower back. It is important to follow proper techniques and listen to your body.

3. Injury risk: Without proper instruction, there is a risk of injury, especially for beginners. It is advisable to work with a certified Pilates instructor to ensure you are performing exercises correctly.

4. Overuse injuries: Repetitive movements can sometimes lead to injuries. Incorporating a variety of exercises and rest can help prevent it.

5. Pre-existing conditions: Individuals with certain health conditions or injuries should consult with a healthcare provider before starting Pilates, as some exercises may need to be modified.

Don’t forget to maintain proper form and do it under the supervision of an instructor, especially if you are a beginner or suffer from an underlying disease.

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