One of the most complex areas of our body to strengthen and tone are the arms. By the passage of age or by practicing a sedentary life in which no type of physical activity of medium or high intensity is practiced, there may be a loss of strength in the muscles of the arms such as the biceps and the triceps, in addition of wrinkling the skin, due to the lack of toning of the muscle. In many occasions with performing some type of specific exercise for arms these effects can be avoided.
It is not necessary to carry out high intensity activities or bodybuilding exercises with large amounts of weight to get strong and toned arms. There are a large number of exercises that can help achieve the desired effects on the arms without having to take our body to the limit. A group of very effective
What is Pilates
Pilates is a discipline created by Joseph Hubertus Pilates that combines a series of exercises and routines that are focused on getting both body and mind to work. On the one hand, in the physical aspect strength and toning are worked on, and in the psychic aspect concentration is worked on, thanks to which the desired results are achieved at the corporal level.
In this discipline you can resort to the use of certain specific tools that help to make more complex postures or do the exercises more effectively. One of these items is the hoop, also called magic hoop, which is very useful for postures related to the extremities.
With the routine explained below you will strengthen and tone your arms thanks to the help of the Pilates ring. If you are going to do sport at home, this article on How to do Pilates at home may help you.
Force inward with the hoop
For the first exercise of the routine you can start from a standing posture or sitting cross-legged on the floor, depending on the one you are most comfortable with.
- Start by grabbing the hoop with both hands on the sides and placing the shoulders back, keeping the back straight and hardening the abdomen.
- Squeeze with both hands inward, as if you want the ends of the ring to come together.
- Hold this position for about 20 seconds.
- Then it returns to the starting position.
- Repeat this exercise 4 more times.
Force outward with the hoop
- The following exercise can be described as the opposite of the previous one, but in a complementary way.
- Stand in the same position as in the previous exercise, choosing to stand or sit according to your preference.
- Place the back straight, the shoulders back and harden the abdomen.
- When you are well positioned, grab the hoop again on the sides with both hands and force it out, trying to separate the sides of the hoop.
- Hold this position for 20 seconds.
- Then relax and repeat 4 more times.
Make strength in and out with the hoop
To perform this position you must sit on the floor with your legs crossed. Below, we explain step by step how to perform this exercise:
- Grab the hoop, grab it with both hands and place it on your back.
- As before, keep your back straight, shoulders back and abdomen hardened.
- When you are well placed, make strength with the arms, pressing the ends of the hoop inward for 10 seconds.
- Then force outwards, pulling the sides of the ring as if you wanted to move them away, also for 10 seconds.
- Relax the muscles returning to the initial position and repeat 4 more times.
Exercise to work arm, trunk and legs
The last exercise of this routine is more global, since it works the arms but also the trunk and the legs, being the most adequate to finish.
- Lie face down on a mat and, with the hoop held in both hands, stretch your arms as much as possible, without being in contact with the ground.
- Do the same with the legs, so that the only area of your body that is in contact with the floor is the abdomen.
- Hold this position for 20 seconds.
- Relax the muscles and repeat the exercise 4 more times.
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