Whether it’s in line at the grocery store or in the doctor’s
waiting room, we are surrounded by fitness inspiration. Magazines are great for
ad-busting moves and tips to intensify those booty-sculpting squats. But, throwing
the magazine into a bag almost never occurs until we’ve already left to workout.
It’s frustrating and ends up leaving us with the same old
routine. It’s of course better than no exercise at all, but changing our
exercising patterns can confuse our muscles into working harder and getting the
most from our workout.
Next time you leave the magazine at home and are looking for
something more than the pushups and plank, try out my favorite arm Pilates
routine. Passed down by my cross-country coach, this routine is a hard-hitting
and easy to remember workout for your deltoid and trapezius muscles. You’ll
have shoulders like Mrs. O in no time.
Begin:
Sit Indian-style anywhere.
Maintain good posture.
Repeat each movement for any consistent length of time.
(30 seconds is a good starting point)
NO stopping in between moves!
Part 1: Arms straight out to your sides
- With flat palms make tight circular motions forward.
- Repeat backward this time.
- Cup your hands as if you were holding a glass. Then “pour” out the glass, keeping your entire arm straight.
- Repeat “pouring” the glass backward this time.
- With flat palms make large circular motions forward.
- Repeat backward this time.
Part 2: Arm tightly at you sides, hands behind your back
- With your palms facing up raise your arms up repeatedly.
- Repeat with palms facing down.
Part 3: Arms straight out to your sides
- With flat palms facing the ceiling, push upward repeatedly.
- With flat palms facing the floor, push down repeatedly.
- Repeat with palms forward.
- Repeat with palms backward.
- This time, bend your arms in and out as it you were pushing two elevator doors out of your way.
Now you’re on your way to sculpted shoulders and a tone
upper-back all in under 10 minutes!
