Pilates Workouts
Tricep Dips:
This exercise is indispensable for firming up the muscles at the back of the arms. The tricep runs from the shoulder to the elbow and can be hard to work, but if neglected, this is the part of your arm that wobbles when you wave. Find a chair that offers support at the correct height and check that it will not slip away from you. Work through the full range of the movement by straightening the arms, but take care not to “lock out” the elbows. Lengthen up through the top of your head.
Purpose: To tone the triceps.
Target Muscles: Triceps, abdominals.
Repetitions: Start gently but work up to 20 times.
First Position:
1. Place yourself in front of the chair with bent knees and feet flat on the floor. Support yourself on your hands with your fingers pointing down. Lengthen up through your spine, which is in neutral. This is your starting position. Make sure that your abdominals are hollowed throughout the exercise. 2. Bend your elbows and lower your body as you inhale. Glide your shoulder blades gently down your spine and watch that your ribs do not push up. As you return to the starting position on an exhalation, take care not to “lock out” your arms, just straighten them. Keep your back close to the chair and make sure your elbows travel backwards rather than out to the sides. Execute the movement with control.
Checkpoints:
– Keep your back close to the chair
– Do not lock your elbows
– Keep your head in line
Second Position:
Start in the same basic position, but this time put your legs straight out in front of your with your toes pointed. Keep your back close to the chair, your elbows pointing straight behind you and fingers pointing down. In this advanced position it is very tempting to let the elbows travel out to the sides, particularly if you are tired or not paying full attention. Ensure that your head does not sink into your shoulders. Your breathing should be wide and full allowing your ribs to expand fully, but keeping your abdominals hollowed out throughout the exercise. Aim to keep the movement flowing and continuous, and don’t let the pace speed up or slow down. In this way you will work the triceps and abdominals harder and get the most benefit from the exercise.
Checkpoints:
– Do not use momentum Keep the abdominals hollowed
– Maintain an even flow.
