5 Ways to Toned Arms & True Friends



5 Ways To Tone Your Arms Using A Magic Circle

A magic circle is a tool used in Pilates to help strengthen and tone with small, controlled movements. It's rumored that Joe Pilates, the creator of Pilates, used the steel hoop from a beer keg to construct his first magic circle. (This one is a much better bet!) 

When you do the following magic circle exercises, you can expect to feel both your arms and your core. While pulsing and squeezing the ring, make sure you use control in both the squeeze and the release. Remember to keep good form: a long spine, shoulders back and down, and a relaxed neck. Perform this series three or four times a week and you'll be feeling taller and tighter in no time. (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)

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Standing Single Arm Lat Press

standing single arm lat press
Chelsea Streifeneder

Standing tall, place the circle at your side with the cushioned section pressing against your right hip. Press into the other side with your right hand. Place your right heel in front of the left and press your legs together, pulling your core in while pressing the circle in, then resisting it out. Do 8 to 10 reps followed by a set of 8 to 10 controlled pulses without letting the circle bounce or move on your hip. Switch sides.

MORE:Score Arms Like A Pilates Instructor

Chest Press

chest press
Chelsea Streifeneder

Standing with legs in a wide second position, hold the circle in front of you with your shoulders down, neck relaxed, and elbows slightly bent. Start pressing into the circle, and try to make it into an oval shape before resisting back out. Make sure your shoulders don't internally rotate, and relax all the muscles in your face and jaw. Stand tall the entire time—see how much space you can get between each rib—and try for 8 to 10 reps followed by 8 to 10 pulses.  

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Shoulder Extension Tricep Press

tricep press
Chelsea Streifeneder

Standing in first position, squeeze your inner thighs and glutes together, and bring the circle behind you. Holding onto the cushioned section, give a slight squeeze in and hold that tension the whole time while lifting the circle up behind you. Pull your core in while keeping your shoulders back and down, then press your arms behind you and guide them back to your starting point. Perform 8 to 10 reps followed by 8 to 10 pulses. 

MORE:7 Pilates Mistakes You're Making

Side-Lying Shoulder Press

side lying press
Chelsea Streifeneder

Lie on your side, with knees bent, bottom hand supporting your head and top hip stacked over bottom hip. Reach your top arm out in front of you with your hand placed on the cushioned section of the circle. Without rolling forward or back, fire up your arms and press down on the circle, trying to make it into an oval shape, and then with just as much control, bring the circle back up to your starting position. Complete 8 to 10 reps followed by 8 to 10 pulses, then repeat on the other side. 

Swan Extension Press

swan press
Chelsea Streifeneder

Lie on your belly, body long, and stack both hands on top of the cushioned section of the circle. Pulling your core up and into your back, start to lift your chest while pressing down onto the circle. Keep your body long; it's not about how high you can go. Keep your shoulders down and back and reach your neck long. Hold here, and then return back down onto the mat. Repeat 8 to 10 times. If you're feeling pressure in your lower back, try padding the front of your pelvis or rolling up your mat to give added support under your pelvis.






Video: Sexy Toned Arms Workout | 5 Moves to Your Fittest Arms

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Date: 06.12.2018, 15:18 / Views: 52474