SCULPT & STRENGTHEN YOUR UPPER BODY
Whether you’re male or female, youthful or mature, athletic or just getting into exercise - there’s no doubt that having sculpted arms, a toned stomach and defined back muscles can make you feel a little more confident when rocking that swimsuit or tank top during the summer months. But strengthening and working your upper body has a lot more to offer you than just aesthetics! We reveal all in today’s post…
1. BETTER POSTURE
Yes we mention this one a lot, but we can’t say it enough - good posture is so important! Standing, sitting and moving with your body in its most optimal alignment does wonders for reducing aches and pains (particularly in the back and neck, but also the hips and knees too) as well as helping to improve your sleep quality, digestion, sport performance and more. That’s why workouts like Pilates that focus specific attention on optimising the biomechanics of the human anatomy can make such a huge difference to your daily life. And it doesn’t take long to feel the results! Research has shown that regular Reformer Pilates classes can improve posture in as little as 12 weeks. Continue your Pilates programme for 6 months and studies found significant improvements to cervical and thoracic spine alignment in particular, as well as postural stability. Which muscle groups to work on for better posture? Mainly your upper back, core and chest.
2. IMPROVED BONE DENSITY
Up to the age of 50 our bodies are great at keeping our bones healthy by removing old bone tissue and regenerating shiny new bone fibers in its place. As we get older however, our bodies become less efficient at this and we begin to lose bone density faster than we can build it. A curved spine, back pain, reduced mobility and susceptibility to breaks and fractures are just some of the warning signs that you could be at risk of low bone density and potentially suffering with - or on your way to - conditions such as osteoporosis that can drastically impair your quality of life as you get older. That’s why it is essential to include strength / resistance training into your weekly movement routine. Scientific studies have consistently shown the vast improvement that this kind of workout can have on improving bone density, and this applies from young people all the way up to the elderly. Any exercise that includes weight-bearing movements will be helpful, and those that are low-impact and gentle on the joints are even better - like Pilates!
3. EASIER DAILY TASKS
Take a second to think of a few chores and tasks that you do on a regular basis that would be easier if your arms and shoulders were even just a little bit stronger. Carrying groceries, picking up the children, cleaning the house, doing the gardening, the list goes on! These may not be the first reasons that spring to mind when you think of motivation to workout - but let’s change that. Being stronger in your upper body means you'll have more power and strength to complete daily tasks, and will exert yourself less while performing the activity, meaning you can keep that much-needed energy for more important things in life - like playing with your kids, for example. You’ll also be less likely to injure yourself while doing everyday tasks like these too. One very common example is the back pain experienced by so many new mums. Without a strong and stable upper body, they can end up causing a lateral curvature to their spine as tilt their weight more to one side when carrying their child, or create issues in their lower back due to pushing their hips forward to allow the child to rest more on the pelvic bone and tummy as they carry them. These are just two examples that can cause long-term postural issues and pain - and they can be avoided! When performed safely and correctly, resistance-based exercises such as those on the Reformer or gym-based exercises using dumbbells, kettlebells and weighted/cable machines can make a real difference in a relatively short amount of time. But don’t take our word for it - try it for yourself and see!
4. HIT YOUR PB IN THE GYM!
If you’re currently enjoying a strength-based gym program, love to lift moderate to heavy weights, and/or have a particular goal in mind of how much you’d like to be able to press, row or curl - it’s time to add a little Pilates into your routine! Pilates has long been praised as a standalone workout, but its boatload of benefits as a complementary form of training to help you achieve other fitness goals are sometimes overlooked. If you want to get stronger and/or enjoy the aesthetic increase in muscle size (hypertrophy) Pilates can help by… (1) helping to relieve the inevitable tightness and delayed onset muscle soreness that comes from heavy gym sessions, so you can recover more quickly and get back to your sessions sooner. (2) Teaching good body awareness (proprioception) which is essential to performing exercises safely and avoiding putting your body at risk of injury. This is particularly true when exercising with free weights like dumbbells and kettlebells. (3) Acting as a form of cross-training, which involves mixing up your workout type to avoid overuse of certain muscle groups and movement patterns. Working the body in the same way day after day without variation can over-work and over-stress the muscles and joints, making them more susceptible to injury. It can also cause the neglected or under-used muscles to become weaker, tighter and more fragile, which can manifest as pain and/or immobility later on in life. In summary? To hit those PB’s, come to Pilates!
YOUR FAQ’S ANSWERED!
You asked: Why do push-ups feel so hard, and do you have any tips to help me achieve my first one?
SmartFit instructor Hui Lin says: “We need sufficient upper body strength and core stability for push ups, which is why many people - particularly women who are often naturally smaller in size - may find them hard to start with. We tend to collapse in the upper body and can feel discomfort or pain the wrists. Focusing on proper form, ensuring adequate strength and distribution, and building up to the full push-up can be of huge benefit! For beginners, push-ups can first be done against the wall. Once the proper form is achieved (neutral spine and not overly squeezing between shoulders), you can then progress to lower elevation (with hands on a box for example). Then once you are comfortable with this, you can progress to push-ups on the mat or floor. You can have your knees down to start with, and work to a full push-up on the toes.”
You asked: If you had to choose one favourite Pilates exercise for the upper body, what would it be?
SmartFit instructor Eliza says: “My personal favourite exercise for upper body is performed on the Cadillac - it’s the Push-Through performed on your stomach with the back extended. It's a great exercise that articulates the spine and gives it a nice extension. In just one exercise, we work on the back muscles (erector spinae, latissimus dorsi, teres major), arms (biceps) as well as our abs (obliques) to create a beautiful swan shape. It's especially good for people who tend to slouch while sitting or standing.”
You asked: How can I improve my posture?
At SmartFit, we offer dedicated small group classes that are designed to help you stand taller, move in a way that’s optimal for your body, ease tension and help to reduce aches and pains. The exercises are mostly focused on the core, upper back, hip flexors and glutes, as these are some of the key areas that can impact your posture. If you’d like a more tailored approach that is specific to you and your body, we invite you to try a one-on-one private session with our expert instructors. And we’ll even treat you to 50% off your first time! Get in touch here for more details.
