Pilates Coach Jolanta Mitraite shares six simple moves you can do at home to get leaner, stronger arms.
IF YOU ARE A BEGINNER, Jolanta suggests using weights of no more than 1kg. Don’t worry, you will still get results. Her advice is to focus on the correct posture and exercise technique, i.e. when performing the exercise your back should be straight, abdominal muscles should be drawn in and shoulders should be lowered – and don’t forget to breathe!
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B
STANDING KNEE-TO-ELBOW
A Preparation position
● Stand with your back straight, knees soft so your body weight can easily be transferred to the front, on your toes.
● Aim to keep your abdominal muscles engaged.
● Position your elbows close to the sides of your torso with hands lowered down, towards your thighs.
B Working
● With control, raise your hands to your shoulders, bending your elbows, and slowly lower them to the starting position.
● Repeat 15 times and do 3 sets.
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B
TRICEP KICKS
A Preparation position
● Start with your legs shoulder-width apart, knees bent and your body leaning forward.
● Make sure your back is straight and long, the tailbone pointing up and the abdominal muscles pulled in. Allow your eyes to look down.
● Bend your arms to 90 degrees and press your elbows to the sides of your body.
B Working
● From this position, stretch your arms back through the elbows, hold for a couple of seconds and return to the starting position.
● Repeat 15 times and do 3 sets.
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B
SHAVING
A Preparation position
● Stand straight, with your legs shoulder-width apart, knees relaxed and with the weight of your body transferred to the front, over your hips.
● Raise your hands above your head and hold together. Keep your neck relaxed and look straight ahead.
B Working
● Bend your elbows and lower your hands with control, keeping your hands together.
● Put your hands behind your head, touching the upper part of the neck.
● Bring your arms up with control, then return to the starting position.
● Repeat 12 times and do 3 sets.
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B
ELBOW SIDE EXTENSION
A Preparation position
● Stand with your feet and legs close together or slightly wider, body leani
