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, a loss of strength in the muscles of the arms such as the biceps and the triceps can occur , in addition of wrinkling the skin, due to lack of muscle toning. In many occasions with performing some type of specific exercise for arms you can avoid these effects.
It is not necessary to perform 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 push our body to the limit. A group of very effective exercises for this purpose are those that are explained within the Pilates method. From a COMO we explain exercises with a Pilates ring for arms.
What is Pilates?
Pilates is a discipline created by Joseph Hubertus Pilates and that combines a series of exercises and routines that are focused on getting both the body and the mind to work. On the one hand, in the physical aspect the force and the toning are worked, and in the psychic aspect the concentration is worked, thanks to which the desired results are achieved at the body level.
In this discipline you can resort to the use of certain specific tools that help you perform more complex postures or do the exercises more effectively. One of these items is the hoop, also called a magic hoop, which is very useful for postures related to the extremities.
With the routine explained below you will be able to strengthen and tone the arms thanks to the help of the Pilates ring.
Strengthen inward with the hoop
For the first exercise of the routine you can start from a standing position or sitting cross-legged on the floor, depending on the one in which you are most comfortable.
- Start by grasping the hoop with both hands on the sides and placing your shoulders back, keeping your back straight and stiffening your abdomen.
- Squeeze with both hands inwards, as if you want the ends of the ring to come together.
- Hold this position for 20 seconds.
- Then return to the starting position.
- Repeat this exercise 4 more times.
Force out with the hoop
The following exercise can be described as the opposite of the previous one, but in a complementary way.
- Place yourself in the same position as in the previous exercise, choosing to stand or sit according to your preference.
- Place your back straight, shoulders back and stiffen your abdomen.
- When you are well placed, grab the hoop by the sides with both hands and force outward, trying to separate the sides of the hoop.
- Hold this position for 20 seconds.
- Then relax and repeat 4 more times.
Strengthen in and out with the hoop
To perform this posture you must sit on the floor, with your legs crossed. Next, we explain step by step how to perform this exercise:
- Take the hoop, grab it with both hands and place it on the back.
- As before, keep your back straight, shoulders back and abdomen stiff.
- When you are well placed, force your arms, pressing the ends of the ring inward for 10 seconds.
- Then force outward, pulling the sides of the hoop as if you wanted to push 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 legs, being the most suitable to finish.
- Lie face down on a mat and, with the hoop held with 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 ground is the abdomen.
- Hold this posture for 20 seconds.
- Relax the muscles and repeat the exercise 4 more times.