7 Pilates exercises to help reduce arm fat

Pilates is a system of exercises that focuses on stretching movements and breathing. It is a training method that helps strengthen muscles, improve posture and effectively helps reduce fat.

Pilates push-ups

Start in a plank position with your arms shoulder-width apart.

Lower your body toward the mat by bending your elbows, keeping your arms close to your sides, inhaling deeply.

Push your arms back to the starting position and exhale.

This exercise works the triceps, shoulders, and chest, providing a total upper body workout.

Tricep dips

Place a chair behind the person on a flat surface.

Slowly reach back, placing both hands on the edge of the chair.

Then, you stretch both legs straight on the floor. Your body lies perpendicular to the chair, eyes looking forward.

Lower your body slowly, inhale and begin to bend your elbows until your arms are parallel to the table and hold for about 1 second at the lowest position.

Then you use the strength of your arm muscles to push your body up, straighten your arms and exhale.

This push-up exercise works the triceps, toning and strengthening the back of the arms.

Plank to pike

Start in a plank position.

Lift hips toward ceiling forming an upside-down V shape, then return to plank position.

This dynamic move works the shoulders, triceps, core, and builds arm strength and stability.

Incorporating Pilates exercises into your fitness routine will help you lose fat and tone your arms. Graphics: Thuy Duong.

Side plank with arm lift

Lie on your side and raise yourself into a side plank position, using one hand or forearm for support.

With the other hand, stretch your arm straight up toward the ceiling and hold for 30 seconds - 1 minute.

This exercise works the deltoids and obliques, improving shoulder stability and giving you toned arms.

Pilates boxing

Stand with your feet hip-width apart, knees slightly bent.

Extend your arms straight out in front of you and punch forward continuously, rotating your torso slightly with each punch.

This exercise simulates boxing movements, affecting the shoulders, biceps, and core muscles.

Reverse plank

Sit with your legs stretched out in front of you, hands behind your hips with fingers pointing forward.

Lift hips off the mat, forming a straight line from head to heels.

Hold for a few seconds, then lower and repeat.

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

Swimming Pilates

Lie face down on the mat with your arms extended out in front of you and your legs straight.

Lift arms, chest, and legs off the mat, keeping legs straight.

Start controlling your breathing as you move your opposite arm up and down and cut your leg at the same time as you would when swimming.

This full-body exercise works the shoulders, upper back, and core, helping to tone the entire arm.

Source: https://laodong.vn/suc-khoe/7-bai-tap-pilates-giup-giam-mo-bap-tay-1375556.ldo