ActiveWorkoutsTone your triceps with just your body weight and this four-move Pilates workoutThe tricep muscle actually makes up the majority of your armWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsTone your triceps with just your body weight and this four-move Pilates workoutThe tricep muscle actually makes up the majority of your armWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The tricep muscle actually makes up the majority of your arm
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If you thought picking up apair of dumbbellswas the only way to strengthen and tone (build muscle) in your arms, think again. This four-move Pilates workout ticks both these boxes using nothing but your body weight, so you can smash this session practically anywhere. What’s even better is that it will only take you 20 minutes. Get ready to feel the burn!
A study in theStrength and Conditioning Journalfound that doing two one-hour Pilates sessions a week can significantly improve upper-body muscle endurance. This is where you use a muscle consistently or repetitively over a period of time and, according to theAmerican Council on Exercise, it can enhance your ability to perform everyday tasks, improve the aerobic capacity of your muscles, and help you to maintain better posture for longer periods of time.
This workout comes fromLottie Anderson, founder ofBondi Rise Pilates, and it primarily focuses on the triceps as it’s this muscle makes up two-thirds of your arm. Perform each exercise below for three rounds of 10-15 reps, taking your time while focusing on your breathing and really trying to connect with the muscle that you’re working. Rest for 30 seconds between each round and then for a minute before moving on to the next exercise. Here’s your workout:
1. Mermaid push ups
(Image credit: Lottie Anderson/Bondi Rise Pilates)
(Image credit: Lottie Anderson/Bondi Rise Pilates)
How to:
2. Tricep press
(Image credit: Lottie Anderson/Bondi Rise Pilates)
(Image credit: Lottie Anderson/Bondi Rise Pilates)
How to:
Tip:If you want to make this more challenging move from your knees up onto your toes
3. Staggered tricep press
(Image credit: Lottie Anderson/Bondi Rise Pilates)
(Image credit: Lottie Anderson/Bondi Rise Pilates)
How to:
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4. Single tricep press
(Image credit: Lottie Anderson/Bondi Rise Pilates)
(Image credit: Lottie Anderson/Bondi Rise Pilates)
How to:
Enjoyed that? We’ve got plenty more Pilates-inspired workouts here at T3. If you want to do some core-focused work aPilates expert has shared her top three exercisesfor beginners (again no equipment required). Alternatively, if you’re pushed for time you may want to focus on a workout that targets everything at once, and this8-move full-body Pilates workoutis perfect.
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