Image: 122rf.com/Yulia Koltyrina
One of the hardest body parts to sculpt, as most women would agree, is the triceps.
As you get older, there’s a tendency for body fat to increase and muscle mass to decrease, resulting in jiggly arms. But take heart, as there’s a way to firm up your guns – and it takes just eight minutes.
Do each of the following exercises for 45 seconds, followed by 15 seconds of rest. With regular strength training of twice or thrice a week, you should be seeing results in no time.
1) Narrow elevated push-up
Start in a high plank, resting your hands on an elevated platform. Keep elbows close to your torso. Lower your body and bend elbows to platform height. Ensure that your glutes are tightened and your back is straight. Slowly push yourself back up into a high plank. This is one rep. Continue for 45 seconds.
2) Diamond push-up
Start in high plank, palms directly under shoulders. Walk hands inwards and under chest so that your thumbs and index fingers form a diamond. Bend elbows as you lower torso to do a complete push-up. Slowly push yourself back up. This is one rep. If this is too tough, rest knees on the ground. Continue for 45 seconds.
Stand with feet hip-width apart. Hinge forward at your hips and place palms on the ground. Walk hands forward until you are in a plank position. Hold for three seconds before walking your hands back to your feet and standing up. This is one rep. Continue for 45 seconds.
4) Plank jack
Start in high plank, palms directly under shoulders. Engage core and jump feet out and in. Keep back straight and ensure butt is not lifted. Do this in a quick and continuous motion for 45 seconds.
5) Lateral plank walk
Start in high plank, palms directly under shoulders. Engage core and step right foot and right hand to the right. Immediately follow with left foot and left hand. Do that for a few times in the same direction before moving in the opposite direction. Continue for 45 seconds.
6) Plank tap
Start in high plank, palms directly under shoulders. Tap left shoulder with right palm, return to high plank, and immediately tap right shoulder with left palm before returning to high plank. Continue alternating for 45 seconds.
7) Plank up
Start in high plank, palms directly under shoulders. Lower right forearm to ground, followed by left, such that you are in a forearm plank. Immediately push yourself back up with right hand, followed by left. Ensure back is straight and hips are parallel to the ground throughout the exercise. This is one rep. Continue for 45 seconds.
8) Triceps dip
Position hands shoulder-width apart on an elevated platform, such as a chair. Bend knees at 90 degrees and let butt hover above ground. Bend elbows and lower body towards ground. Ensure back is straight and close to the platform. Slowly push yourself back up. This is one rep. Continue for 45 seconds.
This story was first published in Shape Singapore.