Even though it is winter in Australia (or a mild spring in Brisbane!) and our arms may be draped in long sleeves we still need to work on our upper body! As annoying as the phrase 'summer bodies are made in winter' is, its damn true! Here are 5 upper body exercises you can do at home to get your upper body strong and toned!
1. Swimming
Setup: lie on
the stomach, slight tuck of the pubic bone up towards the ribs. Neutral spine, lift the abdominals
up and in from the floor. Shoulders and shoulder blades gliding down the back, arms extended out long in front of the body, arms parallel. Legs extended hip distance apart, glutes squeezed
and back of the legs active, lifting up towards the ceiling.
Exercise: Breathe naturally to lift one arm off
the floor whilst simultaneously lifting the opposite leg. As the arm and leg
lowers down to the mat the other arm and leg lift. Continue to reciprocally
swap the arm and opposite leg. Reach the thigh and the arm as high off the mat
as can maintain the straight long limbs, the neutral spine and the shoulders
down and back. 'Swim' for 30 seconds, 3 times.
2. Tricep Circles
Setup: Four-point
kneeling position, hands directly under the shoulders, fingers spread, soft elbows, knees directly under the hips, neutral spine, shoulders gliding
down and back, chin gently tucked, back of neck long. Lift the navel up towards the spine whilst squeezing and lifting
the pelvic floor.
Exercise:
Inhale: lean the
body weight backwards slightly, then bend the elbows to almost touch the
ground, keeping the neutral spine.
Exhale: take the
nose towards the ground and past the hands, leaning the torso as far forwards
as possible without arching the lower back, then straighten the arms returning
to the start position. Repeat 10 times, 3 sets.
3. Pilates Plank
Level 1: Elbows bent directly under the shoulders, knees bent at 45
degrees, legs squeezed together, feet
flat on the floor. Slight tuck of
the pubic bone up towards the breastbone, neutral spine. Engage the core.
Level 2: Elbows bent directly under the shoulders, extend the legs
into a full plank position, knees off the floor, legs squeezed together. Slight
tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.
Exercise:
On every
exhale draw the navel up towards the spine and melt the ribs down towards the
hips a little more.
With every
inhale lengthen the body further. Hold for 30 seconds, 3 times. Work up to 45 seconds and then 60 seconds.
4. Chest Pushups
Level 1: Four Point Kneeling Position, hands slightly wider than shoulder width apart.
Level 2: legs extended behind the hips at a 45-degree angle, hands slightly wider than shoulder width apart.
Level 3: extend the legs into a full plank position (above photo). Slight tuck of the pubic bone up towards the navel.
For all levels: neutral spine and wrap the abdominals against the ribcage to prepare.
Exercise:
Inhale: as the
elbows bend out to the side the body lowers towards the floor in one straight
line for three counts,
Exhale: press
through the palms to lift the body back to the start position for one count.
5. Tricep Pushups
Lots of exercises like these and many more on our 10 Week Online Pilates Series! Click HERE to learn more!
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