Tighten + Tone Tuesday: How to Perform a Dip

Another week, another Tighten and Tone Tuesday! The last few Tuesdays, I created some videos to help you set up your home gym.  Check out the first one HERE>> and the second one about selecting free weights for your home gym HERE>> .

When I help my personal training clients set up their home gyms, I always focus on solutions that work for a limited budget.  That's why I love the dip, the exercise featured in today's video.  A dip is an exercise you can perform without any equipment. All you need is a chair because you're working against your own bodyweight. This video shows three progressions for the move that targets your triceps (the back of your arms).  The video also offers an additional tip for increasing the move's intensity in between levels.

Learn how to perform a dip yourself by watching the video:

Do you perform dips as part of your current fitness routine? What do you think of the move? Share your thoughts with a comment below: 

Tighten+Tone Tuesday: How to Perform the One Exercise You MUST Have in Your Fitness Routine

Happy Tighten + Tone Tuesday! This Tuesday I have a special video for you that is going to teach you the one exercise you MUST have in your fitness routine if you don't already.  It's not something that requires a lot of equipment. In fact, you can perform the full version just about anywhere. I say just about anywhere because it wouldn't work when you're skydiving and might be hard to complete underwater and maybe a few other extreme examples. However, I'm 99.9% sure that after watching this video, you'll be able to complete the exercise wherever you currently are right now.

Why is it so awesome? Here are a few reasons:

1. You can perform it anywhere*.
2. It targets your chest, shoulders, and triceps but also works your core muscles so it's basically a full body exercise in and of itself.
3. You can learn how to perfect it in secret and then impress your friends and family!

Curious as to what exercise I'm talking about? Check out the video and two modifications here:

***SPOILER ALERT***

Because, you may not have seen this on the image for the video above.  The exercise I'm sharing with you today is the push-up.

Can you do a full push-up yet? Are you ready to work on yours? Share your thoughts with a comment below:

Tighten + Tone Tuesday

Happy Tighten and Tone Tuesday! This week we're looking at the push-up. Loved by men and often feared by women, the push-up is an exercise you should embrace if you want to see results!  Although the push-up focuses on strengthening the chest, triceps, and shoulders, it can act as a total body exercise when done correctly.  So, how do you do it correctly? We're so glad you asked! Here are your Perfect Push-Up Guidelines:

Step One: Find a spot on the floor and set yourself up on your hands and knees.  Place your hands shoulder width apart with your thumbs directly below your shoulders. Pull your shoulder blades down your back by contracting or squeezing these muscles.  Engage (tighten) your abs.

Step Two: Extend your legs so that your body weight now rests on your hands and toes.  Check to make sure your entire body is straight. Your head should be aligned with the spine. Your feet should be together and your abs should be tight.

Step Three: Get ready, get set, go! Now you're ready for the push-up.  Slowly lower your body by bending the elbows. Your elbows should bend back at a 45 degree angle away from the body.  Continue to lower your body with your glutes (butt muscles) and thigh muscles contracted (squeezed) until your chin or chest touch the floor. If you can't get this low, don't worry. Do focus on keeping your hips, shoulders, and neck in one straight line.

Step Four: Return to your starting position.  As you move, think about gripping the ground with your hands and pushing the floor away from you. This helps engage your muscles. Extend your elbows until you are back to your starting position. Make sure that you are maintaining a straight line with your body. Don't let your hips lift up or dip down.  

Check your form against these perfect push-ups from our friends at ACE (the American Council on Exercise):

Repeat for 10-15 repetitions. After 60 seconds of rest try another set, working up to 3 sets.  Having trouble performing your push-up? The closer your legs are together., the harder the push-up will be.  Try widening your leg position.  Still too hard? Drop to your knees or perform your push-up on an incline. Try resting your arms on a bench and lowering at an angle.  Still too hard? Try your push-up off of the wall. Continue practicing and focusing on staying in alignment. If your hips dip or rise up, discontinue the exercise.


Did you do any push-ups today? What do you think about this exercise? Share your thoughts with us in the comments below:

Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! This week's exercise is the Triceps Kickback WHY do we love this one? It's one of the top three triceps exercises.  The triceps are the muscles at the back of your arm (you know, the part of your arm that if it isn't toned keeps swinging after you wave).  The last two Tuesdays we taught you the other two triceps exercises in the "Top 3:" the triangle push-up and chair dips.  All of these activate over 85% of the triceps.   Unlike the first two exercises, this one requires equipment.  You'll need to grab a dumbbell with a weight that is heavy enough so you can only do between 10-15 repetitions of the exercise before needing a rest.  

How do you do the Tricep Kickback properly? We're glad you asked! Hold your dumbbell in one hand (for clarity, we'll say the left hand) and stand in a split stance (one leg in front of the other) or rest the leg on the side of your body that is not holding the weight (right leg for us) on a bench.  Next, stiffen your upper body by contracting your abs and then lean forward so your upper body is about parallel to the ground.  Most of your weight should be shifted to your right side (or the side opposite the dumbbell).  You're almost ready now! Last step before working your triceps is to pull your left shoulder back and down and make sure your head is in line with your spine. Make sure your left arm is parallel to the floor and as close to your body as possible. Now, bend at your elbow to lower the weight so it's vertical to the floor. Breathe out and extend your elbow back to the starting position (parallel to the floor). Repeat 10-15 times.    

Here's a visual for the exercise:

Triceps Kickback Visual: Starting Position Photo Source

Don't forget to also try the other triceps exercises we taught you.  Unlike The Overhead Triceps Extention, Rope Pushdown, Bar Pushdowns, Lying Barbell Triceps Extensions and Closed-Grip Bench Press which were found to activate 62-76% of the triceps on average, the Triangle Push-Up, Chair Dip, and Triceps Kickback activate at least 85% of the muscle.

Did you try this exercise? What did you think? Share your thoughts with us by commenting below:

Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! This week's exercise is the Chair Dip. WHY do we love this one? It's another great exercise for the triceps (back of your arm) and it doesn't require equipment. It's one of the most effective triceps exercises you can complete. According to the American Council on Exercise, the chair dip activates 87% of your triceps. While not the 100% activation seen in the triangle push-up, it's pretty close! 

Ready to continue toning your arms? Sit on the edge of a chair with your hands just outside your hips with your fingers hanging over the edge. Put your feet together and extend your legs out in front of you. Next, move your bum off the bench, while leaving your hands in place. Lower your hips toward the floor until your upper arms are parallel to the floor. Push back up using your hands rather than your legs, and repeat. To modify, complete with a slight to 90 degree bend in your knees. To make it harder, try with straight legs, with one foot on top of the other, or add a weight to your lap.

Here are some visuals for you:

Modified position for Chair Dip (legs start at 90 degree angle).
Photo source  

Chair Dip at the beach? Why not! Add your beach bag to your lap if this is too easy. Photo source

Did you try the chair dip? What do you think? Share your thoughts by commenting below:

Tighten + Tone Tuesday

Another first for Fit Armadillo: Our first Tighten + Tone Tuesday post!  Each Tuesday, we'll describe a different exercise that will help you get tightened and toned.  For the next few weeks, we'll focus on exercises that work the triceps.  The exercises we'll cover will be shown in the order of how effective they are at activating the triceps. As always, check with your doctor before starting a new exercise program.  

This week's exercise is the Triangle Push-up. WHY do we love this one? The triangle push-up activates 100% of your triceps (muscles at the back of your arms) while working your shoulders, chest, and abs. And if all that wasn't enough it also requires NO equipment! 

How do you do it? The form for this push-up will be much like that of a regular push-up with a slight twist. Your hands will be closer together to help you target the triceps. To get there, start in push-up position and then walk your hands together to create a triangle shape with your thumbs and fingers. Complete your push-up and repeat 10-15 times. If this is too hard, try walking your feet out a little wider or lowering to your knees. 

Visual for triangle push-up form. Note wider foot position here (makes push-up easier than with  feet together). Photo from:http://befitandhavealife.files.wordpress.com/2012/06/pyramid_pushup.jpg

Did you try this exercise? What did you think? Share your thoughts with us by commenting below: