We talked about Pilates many times before, emphasizing on its health benefits, weight loss results and great body toning outcomes. However, Pilates is considered among the “mild” types of workouts, together with Yoga – they do build strength, muscles, core and discipline, focusing on breathing techniques and combining aerobics for an overall positive effect. However, one doesn’t normally associate the Pilates body training with hardcore exercising meant to build arms.
Contrary to popular belief, just like Power Yoga became more and more popular as of late, the Pilates workout took a step to the rougher side of exercising and came back with a twist: the introduction of a dumbbell or a pair of dumbbells to build some biceps and triceps for a complete body remodeling. Today we will take a closer look at the principles, tools and exercise styles that Pilates workout brings new to physical training, weight loss and body shaping.
What Type of Dumbbell Is Good for Full Pilates Body Training?
Mixing the efficient core-body building with the benefits of muscle-shaping of weight-training is not the easy feat if you don’t have the proper tools to achieve such spectacular results. If you are a beginner in both Pilates and weight lifting, you can easily start with a pair of 5-8 pounds dumbbells to ease your way into the workout. If you are a seasoned Pilates fan, you can jump-start your new power training with a cast iron neoprene-coated dumbbell of 11 pounds. The neoprene coat will help you get a good grip of the barbell and the weight is just right to push your body into the routine.
What Are the Main Principles of This Dumbbell-Based Pilates Body Training?
As you already know, Pilates focuses on building core, chest, hamstrings, legs and butt. While your back and arms are obviously involved, you need to engage into advanced Pilates training focused on building biceps and triceps. With this type of exercise, which includes dumbbells, you can achieve a complex workout that also focuses on your shoulders, neck, back and arms. Basically, such exercises combine aerobics, Pilates and weight lifting, engaging all your muscle groups.
What Types of Exercises Can You Do?
There are dozens of variations you can try, depending on your training level and your body endurance. For good and visible results, you can try some of the following:
- One-leg balance with dumbbell curls and presses – this helps you build your balance sense, your back, legs, butt, and arms, focusing on your triceps.
- The Pilates boxer – a combination of squats, weight-lifting and back exercises which focus on your entire arm with an emphasis on your triceps and back.
- The reverse lunge and press – a rather complex exercise with a focus on the shoulders, also engaging your butt and thighs
- The classic Pilates body training for the core with weights – rolling up might get a bit harder with the addition of dumbbells, but it will fully engage your abs and your arms
- The Classic Pilates Hundred – this is a pretty challenging exercise but try performing it with a dumbbell in each hand! Not for the faint or the untrained, the mixed Hundred with some heavy lifting will not only engage your abs but arms, triceps and back as well.
There are plenty of other exercises you can engage in with the help of a dumbbell and a Pilates body training tutorial (in case you don’t know the moves by heart) – it is worth a try, as it truly builds strength, elegantly reshaping your body.
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