On the 6th Day of Fitness My Trainer Gave to Me......

Do these awesome triceps exercises along with your Double Hip Lifts from yesterday and I guarantee that you will look so... HOT from behind :) Plus your arms will be too tired to reach for that Cream Cheese Whatever at that Christmas party!

Tricep Dip

Surprisingly simple, enormously effective, a tricep dip has so many different options you could almost make it a game to see how many different variations you can come up with. I said almost. This move works the upper back part of your arm (triceps) and when done correctly will also engage your pectorals (chest) and front deltoids (shoulder). Love this multi-tasking!

The most basic dip looks like this:

This is actually easier to understand if the dip is done sitting on something like a bench, chair, step, stability ball, or even a medicine ball, but it can be done on the floor, too. Place your hands next to your hips, palms down with fingers pointed forward.

Bend your legs and walk your feet out in front of you until most of your body weight is on your arms.

Keeping elbows by your sides, bend your arms and slowly lower your straight body (not your butt!) towards the floor til your upper arms are parallel to the floor. Hold for 1 count and lift up to your starting position.

Like I said before, there are plenty of options to add intensity. In addition to the different options for your arms, you can add challenge by placing your feet on a medicine ball or stability ball or even just lifting your toes instead of staying flat footed.
Or try lifting one leg and crossing it over the other, then lower lift.
Or kick a leg out straight out in front each time you lift your body, lower and place it on the floor and do the other leg next lift.

Dip Tips: (sounds like it should be an ice-cream treat, right?)

• If you have shoulder issues, such as rotator cuff problems, find something else to work your triceps.
• Focus on bending at the elbows NOT dropping your butt-that won’t help your arms :/
• Watch that you don’t your elbows flare out to the said. You want them pointing back.
• Don’t walk your feet out too far away from the bench, this will stress your shoulders. Same goes for lowering your body too far in your dip-don’t.
• See how many variations you can come up and you will end up with a terrific workout!

Now….wasn’t that fun.

Tomorrow is the 5^th Day of Christmas…..working the belly……