An 8-minute Pilates arm workout.
But dont be fooled: Just because its short doesnt mean its easy.
In other words, you get a lot of bang for those few minutes.
The key to maximizing your results?
Aim for quality, not quantity.
Focus on your form versus how many reps you’re free to squeeze in, Wilson says.
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So this combo is just the thing to get your body warmed up.
Begin standing with your legs hip-distance apart and your arms by your sides.
Return to a standing position and lower your arms by your sides as you inhale.
Your knees should stay behind your toes.
Repeat for one minute.
This move is also great training for apower snatch.
Sumo squats with bicep curls
This is another multi-tasking move that works the legs and arms simultaneously.
Inhale and then exhale as you squat and bend your elbows to a 90-degree angle.
Inhale as you return to the starting position.
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Maintaining your elbows lifted will increase the intensity for the shoulders and triceps, Wilson says.
Repeat for one minute.
Seated tricep dips
Youll need a sturdy chair for this move.
The challenge here is maintaining good form.
Repeat for one minute and take quick breaks as needed throughout.
Get down on all fours, keeping your shoulders stacked over your wrists and hips over your knees.
Curl your toes under.
Hold the position for five to 20 seconds, then lower your knees to the ground.
Heres how to do it: Begin lying on your back.
Now curl your head and shoulder off the mat and reach your hands toward your toes.
As you inhale, reach your legs out and your arms overhead.
It is very important to maintain your spine flat for this exercise, Wilson notes.
If it feels like your lower back is arching off the mat, then reach your legs higher.
The lower the legs go, the more their weight can pull on the spine.
Lie down on your stomach.
Reach your arms forward, keeping the arms and legs shoulder distance apart.
Inhale, then exhale as you hover your arms, chest, and legs off the ground.
Wilson adds that you could start doing this move slowly and then pick up speed as you go.
Side plank and twist
Begin in a side plank position with staggered legs.
Next, inhale as you rotate back to the starting position with your arms reaching toward the ceiling.
Repeat for 30 seconds then switch sides.
Get down on all fours.
Arms should be shoulder-width apart.
Tighten your core as you step your feet back into the push-up position.
The abs and glutes are what stabilize the body during the movement, she says.
If we lose those connections, the exercise loses its integrity and becomes less beneficial and could be injurious.
Then inhale as you bend your elbows and press up as you exhale.
Once the minute is up, press back into the childs pose for some well-deserved rest and deep breaths.
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