Tone those triceps
Oh, you’re going to feel this one tomorrow.
BarreAmped creator Suzanne Bowen says this is her go-to move for targeting a common trouble spot for men and women — the triceps. This back-of-the-arm area gets flabby without consistent exercise. Worse, it’s an area where excess weight can accumulate. Not a good combo. Bowen says this move, called the reverse push-up, delivers fast results. (So fast, you’ll probably feel it when you try to shampoo your hair in the morning.)
What it does
Tightens and tones the back of the upper arm, the triceps. The starting position for each level is shown above.
What to do
There are three levels to this move, depending on your fitness level.
Start by sitting comfortably on the floor, legs bent in front of you, feet parallel. Position your hands on the floor at your sides, a bit wider than your shoulders and a few inches behind your hips. Ideally, an imaginary line extending from your thumbs would run parallel to your feet.
Beginners will lean back as they lower and raise their upper bodies, just using their elbows. (Do not lock out your elbows at the top of the move; instead keep them “soft.”) For more advanced fitness levels: Raise your bottom a few inches off the ground, so you are balancing your weight between your heels and hands. Then raise and lower yourself, just using your elbows. Fight the tendency to let your thighs and hips get involved. Advanced fitness levels can extend the legs, heels together, allowing the feet to fall open so that you’re balancing on the outside edges. Raise your hips off the floor so the body creates a long, lean line from head to heels. Raise and lower yourself, just using your elbows.
“It’s really challenging,” Bowen said, “I love this exercise because I always feel it the next day.”
How much
Perform this exercise two to three times a week, working up to two to three rounds of about 10 to 15 repetitions. Rest a day or two between sessions.