Pilates Banishes Chicken Wings

The triceps are the muscles at the back of the upper-arm. This is an area that is notoriously flabby; a tendency that has earned it the not so sweet moniker - chicken wings. The triceps are supposed to work in balanced tandem with the biceps, the obvious muscles at the front of the upper arm. Unfortunately, most of us over-work the biceps and neglect the triceps. As we get older and reinforce these poor movement habits, our triceps get weaker and the whole area takes on that flabby chicken wing look.

In Pilates we consciously set up exercises to work muscle groups in a balanced way. When it comes to the arms, there are some cues that we repeat all the time that are meant to help set up the arm for balanced work: chest open, rotate the upper arm outward, drop the shoulders, keep the shoulder blades settled on the back, work with the arms close to the sides, and bend the elbows straight back instead of out to the side. These are all cues that will help you work your triceps as well as your biceps. Try some of the exercises listed below and do them with these ideas in mind. You will find that you can do a lot to tone up the back of the arms. Work Your Triceps:

• Pilates Push Up


• Plank


• Arms Back with Circle