Andrea Speir, Celebrity Pilates Instructor and SPEIR Pilates Founder: Single-Leg Tricep Dip
Many arm exercises focus on the biceps, but this simple isolation move works the triceps, which are the muscles on the back of your arms. (If your biceps tend to work too hard, this is a great way to make sure you’re building strength all over your upper body.) Speir says, “This area is really worked on by pulling your elbows in toward your body and using your own bodyweight.” And it’s easy to do just about anywhere.
- Sit on the floor with your knees bent and your feet flat on the ground about hip-distance apart. Put your hands behind you with the tips of your fingers facing you.
- Lift your hips up to get your butt off the ground and put your weight back on your hands. Then lift your right leg up so it points toward the ceiling.
- Your arms should be bent so that your butt is just above the ground. Keep your elbows close to your sides and close to the middle of your body. Don’t let them flare out at an angle as you lower down.
- Straighten your arms to go back to where you started.
Reps: Speir says to do 20 reps on the same side and then 20 reps with the other leg up toward the ceiling.
