Body weight at home workout. 1. Tricep dips • 20 2. Elevated plank to pike • 20 3. Crunch with rotation (center, right, center, left) • 10 per side. Dip, baby, dip! One of the very BEST exercises for firming the back of the upper arms. If youre at home you can do dips on on a coffee table. How to do tricep dips: with your fingers and thumbs on the same sides, retract your shoulder blades and tighten your core. Slowly lower down until your upper and lower arms are at a 90° angle, making sure that your elbows go backwards not out to the sides. Exhale as you push up returning to starting position. Plank to pile: Get yourself in a plank position on your hands--feet elevated on coffee table or couch. . As you exhale, pull your abs in toward your spine and use those core muscles to get your hips and butt straight up into a “V” position (do not bend the knees–keep them locked!) Allow your head to fall in between your arms, and look toward your feet as you pike upward. Lower yourself back into the plank position and keep your hips from sinking toward the ground.Crunch with rotation: Slowly lift your shoulder blades off the ground by rolling your rib cage to the top of your pelvis while rotating your chest towards one knee. Lower your upper body back down to the floor, rotating back to the starting position. Repeat the crunch with rotation in the opposite direction.
Posted on: Mon, 17 Nov 2014 15:43:20 +0000
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