Precise muscle activation is an important aspect of Pilates training. On the mat, muscular control and accuracy of movement can be a challenge with just gravity, which provides resistance, and your body weight. Adding imaginary resistance in combination with 2-lb. to 3-lb. dumbbells introduces a further element of challenge to the arm series, which can help increase your muscular strength and control and aid in weight loss.
Zip Up
The zip up is a fundamental Pilates exercise that strengthens the triceps muscles. Stand on the mat in Pilates position with your heels together, toes slightly apart, and the backs of your legs actively engaged. Hold the weights in front of your thighs with your palms facing you. Keep your weight evenly distributed on your feet. Engage your abdominals by pulling your navel toward your spine. Without changing your body position, inhale, drawing the weights up toward your chin. Imagine you're lifting against heavy air. Allow your elbows to go out to the sides. Exhale and press the weights with control back to their starting position.
The Shaving
The shaving follows the zip up in the arm series and is also used to strengthen the triceps. As with the zip up, it's a standing exercise. Put your feet and legs in Pilates stance and engage your core from start to finish. Think of scooping your abdominal muscles up and in to keep them active. Hold the weights together overhead, palms facing in. Keep the tension of the work in your arms while ensuring your elbows are soft. Look straight ahead and tuck your chin slightly. Inhale to lower the weights down behind your head to the nape of your neck. Keep your elbows wide. Exhale as you extend your arms up overhead. Execute the movement as if the weights were heavier than they actually are.
Boxing
Boxing is an intermediate mat exercise that strengthens the upper back and develops coordination. Core activation is essential for protecting your back and allowing proper muscle recruitment for the movement. Stand with your feet hip-width apart and your legs parallel. Engage your abdominals to hinge your body forward at the waist. Your upper body should be parallel to the floor and straight from your head to your tailbone. Bend your knees slightly and bring the weights up just under your armpits, with your elbows extended above your back. Inhale. Exhale, reaching one arm forward while extending the other back. The palm of your front hand should face down and the palm of your back hand should face up. Both arms should extend straight out from your body in a continuous line. Inhale to bend your arms and exhale to switch them. Alternate your arms without shifting your body weight.
The Hug
The hug is part of the rowing series of exercises. It strengthens the pectorals, or chest muscles, in addition to the deltoids in the upper arms. Sit on the mat with your legs crossed. Engage your core muscles and lift through your ribcage to sit tall. Your shoulders should be over your hips. Hold the weights together and vertically at about chest height. Extend your arms as if they're encircling a tree. Your elbows should be below your shoulders, your wrists slightly below your elbows. Inhale and open your arms out to the sides. Exhale and bring your hands back together. Resist and control the movement in both directions.
References
- "Pilates"; Rael Isacowitz; 2006
- "The Pilates Promise"; Alycea Ungaro; 2004
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