🔥3 TOP TONED ARMS FOR WOMEN
Tricep dips
Tricep dips x 15 – DR (diastasis recti/abdominal separation) & pregnancy friendly.
🔥 How to:
1) Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.
2) Bend elbow straight back and use your triceps to press back up.
Targets: triceps
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🔥 Tricep dips
Tricep dips x 15 – DR & pregnancy friendly.
The Tricep Dip – is one of the most basic but also most effective bodyweight exercises that targets the tricep muscle. It can strengthen your arms and, along with cardio and clean eating, can help eliminate the fat on the back of your arms. A simple raising and lowering of your bodyweight engages your triceps and deltoids, also known as shoulder muscles, to strengthen and tighten your arms! If you learn how to do Tricep Dips you will learn how to love your arms!
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🔥 Pushups on knees
Perfect Push-Up Form
To perform a traditional push-up, start by lying on your stomach. Place your palms flat on the floor, centered under your shoulders, with your fingers pointed forwards.
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Then, lift your body off the floor, supporting yourself on your toes and palms with your body held in a straight line from your head to your heels. As you raise and lower your body in a push-up, keep your elbows out and don’t let your middle sag. Repeat this exercise until your muscles start to lose some of their stability from fatigue.
Pushups on knees x 15 – DR friendly, pregnancy friendly option use a kitchen bench.
✅ HOW TO:
🔥 Preparation
Lie prone on floor with hands slightly wider than shoulder width. Bend knees and raise body up off floor by extending arms with body straight.
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🔥 Execution
Keeping body straight and knees bent, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
- Knee push ups don’t let you recruit muscles of the lower body, which will lead to unnecessary stress on the shoulders, elbows and wrists.
- Knee push ups don’t allow you to recruit the correct muscles and will not prepare you for push ups on your toes.
