If you thought picking up a pair of dumbbells was the only way to strengthen and tone (build muscle) in your arms, think again. This four-move Pilates workout ticks both these boxes using nothing but your body weight, so you can smash this session practically anywhere. What’s even better is that it will only take you 20 minutes. Get ready to feel the burn!
A study in the Strength and Conditioning Journal found that doing two one-hour Pilates sessions a week can significantly improve upper-body muscle endurance. This is where you use a muscle consistently or repetitively over a period of time and, according to the American Council on Exercise, it can enhance your ability to perform everyday tasks, improve the aerobic capacity of your muscles, and help you to maintain better posture for longer periods of time.
