No Gym? No Problem! 💪

Описание: Pilates Arms & Core 💪

🙉 This intermediate pilates sequence focuses on building arm strength through core support and shoulder stability, rather than isolated muscle work.

Each movement challenges the arms to stabilize, support load, or move with control while the trunk stays organized.

👆The result is strength that transfers — improving planks, dolphin, inversions, and everyday upper-body use — without unnecessary strain.

⚠️ Stop if you feel pain or dizziness. Always consult your healthcare provider before starting a new exercise program.

👉 Practice with proper alignment & engagement. Take a rest if your form breaks. Aim for 2-3 sets.

1. Supine Hollow (Straddle + Arm Open): Lie on your back in a hollow-body hold: legs long and low (as low as you can control), arms reaching overhead, ribs gently drawing down. Keeping your low back heavy & pressed into the ground. Next, open the legs into a straddle while opening the arms out to shoulder height. Pause briefly, then return arms overhead as legs close back to center with control.

🔹Why this helps: Builds deep core stability and shoulder control.

2. One-Legged Dolphin Hinge: Start in dolphin pose with forearms grounded and shoulders stacked over elbows. Extend one leg back, keeping hips level. Slowly hinge the body forward and back from the shoulders without collapsing into the neck or ribs. Switch legs after a set or alternate.

🔹Why this helps: Builds shoulder and triceps strength with core control.

3. Rear Plank with Leg Extension: Sit with legs extended and hands slightly behind the hips. Press through hands and heels to lift into rear plank. Once stable, lift one leg a few inches without shifting the pelvis. Lower and switch sides.

🔹Why this helps: Strengthens arms, glutes, and back body with core stability.

4. Forearm Plank Inchworm: Begin in a forearm plank with elbows under shoulders. Press firmly through the forearms and gently draw ribs toward pelvis. Without lifting or dropping the hips, slowly walk the feet toward the elbows as high as is comfortable, then back to plank. Move only as far as control and breath stay steady.

🔹Why this helps: Builds deep core and shoulder stability

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