7 Pilates Exercises for Arms to Get Rid of Flabby Arms

Want to get rid of flabby arms? Incorporating Pilates exercises into your fitness routine can help tone your arms. Known for its core focus, Pilates is a great approach to toning 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 exercises for arms.

What is Pilates?

Pilates is a system of exercise that focuses on controlled movement, stretching, and breathing. Pilates has become popular not only for physical training but also for rehabilitation programs. A study published in Journal of Physiology and Behavior demonstrated the effectiveness of several weekly Pilates sessions in reducing lower back pain. It reduces pain and also improves your physical and mental health.

7 Effective Pilates Exercises for Arms

Here are some effective Pilates exercises to get rid of flabby arms, as explained by Pilates instructor Dr. Vijala Sravani.

1. Pilates push-ups

• Start in a plank position with your hands shoulder-width apart.
• Lower your body towards the mat, bending your elbows and pressing them to your sides.
• Return to the starting position.

This exercise targets the triceps, shoulders, and chest, providing a complete upper body workout.

2. Triceps push-ups

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

Triceps push-ups This exercise isolates the triceps, helping to tone and strengthen the back of the arms.

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3. Bent over plank

• Start in a plank position.
• Raise your hips toward the ceiling to form an inverted V, then return to plank position.

This dynamic move engages the shoulders, triceps and core, improving overall arm strength and stability.

4. Side plank with arm raise

• Lie on your side and lift your body into a side plank position, using one hand or forearm to support you.
• Extend your arm up toward the ceiling. For added difficulty, raise and lower the same arm.

This exercise targets the deltoids and obliques. Improving shoulder stability and toned arms.

5. Pilates boxing

• Stand with your feet hip-width apart and your knees slightly bent.
• Extend your arms in front of you and strike forward one at a time, turning your torso slightly with each strike.

This exercise mimics boxing movements, engaging the shoulders, biceps, and core.

6. Reverse plank

• Sit with your legs stretched out in front of you, place your hands on your hips, fingers pointing forward.
• Lift your hips off the mat, creating a straight line from head to heels.
• Hold the position for a few seconds, then lower.

This challenging exercise targets your triceps, shoulders, and back muscles.

7. Swimming and Pilates

• Lie face down on the mat, extend your arms in front of you and straighten your legs.
• Lift your arms, chest and legs off the mat and swing them as if you were swimming.

This total body exercise works the shoulders, upper back and core while promoting overall arm toning.

How do Pilates exercises help tone your arms?

Pilates is a total body workout that involves the entire body, including the arms. Here's how it helps tone your upper limbs, as an expert explains.

• Pilates emphasizes core strength. A strong core stabilizes your body, allowing your arms to work more efficiently, resulting in toned, defined arms.
• Pilates isolates and works small muscle groups in the arms, helping to shape and tone them.
• The slow, controlled movements of Pilates ensure that you're engaging the right muscles and helping you lose arm fat.
• Pilates improves posture, aligns the body and prevents overstraining of the arm muscles.
• Pilates focuses on lengthening and strengthening muscles, resulting in lean, toned arms.

Side Effects of Pilates Exercises for Arms

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

1. Muscle soreness: As with any new exercise program, you may experience muscle soreness, especially if you are using muscles you don't normally use.
2. Stretching of joints: Poor form or overexertion can lead to strained joints, especially in the wrists, shoulders, and lower back. It is important to use proper form and listen to your body.
3. Risk of injury: Without proper training, there is a risk of injury, especially for beginners. It is recommended to work with a certified Pilates instructor to ensure that you are performing the exercises correctly.
4. Overuse injuries: Repetitive motions can sometimes lead to injury. Incorporating a variety of exercises and rest can help prevent this.
5. Pre-existing diseases: People with certain medical conditions or injuries should consult a doctor before starting Pilates, as some exercises may need to be modified.

Remember to use proper technique and exercise under the supervision of an instructor, especially if you are a beginner or have a medical condition.