If you want to develop long and lean muscles without the risk of looking bulky, try Pilates exercises. Joseph Pilates designed the Pilates method of training to improve flexibility, strength and body control. Pilates workouts use your body weight as resistance to strengthen the core while toning each muscle group. Doing Pilates pectoral exercises focuses on upper body strength while working the small stabilization muscles missed when weightlifting.
Single Leg Planks
Performing single leg planks works the pectoral muscles in the chest while activating the core to balance the body. Begin in a pushup position with your spine in a straight line. Align your palms with the chest. Keep your upper body stable while elevating your left foot about 6 inches off the ground. Maintain a static hold for three counts and switch legs. Continue alternating legs for 60 seconds. Repeat for three 60-second sets.
Pilates Pushup
These pushups engage the entire upper body while targeting the pectorals. Start by standing with your feet together and arms at your sides. Slowly bend over and place your hands on the floor in front of you. Walk your hands forward until your body is in a pushup position. Bend your arms and lower your chest to the ground for one pushup. Press your chest up and walk your hands backward. Lift your upper body and return to the starting position. Repeat the motion 10 times. Perform for three sets of 10 repetitions.
Chest Press with Resistance Ring
This type of chest press stimulates the pectoral muscles and core. Begin seated with your legs extended and feet together. Keep your upper body lifted and tighten your abs to straighten your spine. Hold the resistance ring at chest level with your arms extended and palms facing inward on each side of the ring. Slowly press your hands together against the ring and release. Repeat for three sets of 10 repetitions.
Floor Press with Resistance Ring
This exercise recruits the chest and shoulder muscles while stimulating the core muscles. Sit with your legs in a straddle position. Place the ring on the floor on one side. Place both hands on top of the ring with your arms extended straight. Keep your spine in a straight line from your head to the hips. Slowly press down on the ring and release. Repeat the exercise for three sets of 10 repetitions.
References
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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