Proof that a little goes a long way.
t's arm day, but your schedule is brimming with to-dos, and you're wondering how you can squeeze exercising into an already full schedule. The solution? An 8-minute Pilates arm workout., outlines a quickie upper-body workout that consists of eight moves performed for one minute each, no weights required. But don't be fooled: Just because it’s short doesn't mean it's easy.
Begin standing with your legs hip-distance apart and your arms by your sides. Inhale and then sit your butt back and bend your knees like you’re lowering into a chair as you exhale, reaching your straight arms forward to shoulder height. Return to a standing position and lower your arms by your sides as you inhale."In the squat, be sure to keep your spine neutral, not rounded or arched, [and] send your hips back," Wilson says. Your knees should stay behind your toes.
"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."You’ll feel this move work the entire back side of the body, including the back, shoulders, arms, glutes, and hamstrings. Lie down on your stomach. Reach your arms forward, keeping the arms and legs shoulder distance apart.
Wilson adds that you can start doing this move slowly and then pick up speed as you go. Regardless of speed, she stresses the importance of engaging your abs and keeping your arms and legs straight, so you feel the burn.Begin in a side plank position with staggered legs."The supporting arm should be directly under the shoulder as the other arm reaches toward the ceiling," Wilson says.
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