Tricep exercise

#Picture courtesy Pinterest (

One of the major problem areas for women, especially post-partum, is the tricep area, which is a group of three short muscles at the back of the upper limb. Often times, the mass in the tricep region hangs lose and I too have struggled to tone it up for the longest time. One exercise that I find really effective for working the tricep region is tricep dips. As you can see in the above picture, the only equipment you need for these dips is a bench (even a sturdy chair would do) and you use only your body weight to work these muscles.

Simply sit on the edge of the bench, hold the bench with both hands and extend out your legs either straight as above, or if you find if difficult, bend your knees so that your body forms the shape of a chair. Ensure that you are sitting upright and that your shoulders are rounded back. At no point should you be hunching. Now slowly move away from the edge of the bench and move your hips and entire upper body low (or dip) and keep lowering yourself till your upper and fore arms form a 90 degree angle (as above). Remember to inhale while you go down on 5 counts and exhale and come up using your arm strength till the elbows are fully extended in 3 counts.

Again, inhale going down and exhale coming up with force.

Start with 3 sets of 20 repetitions and gradually increase the repetitions and sets up to 5-7 minutes at least 3-4 times a week to notice a difference. This is excellent to tone up the flabby upper arms and to give strength to the arms, shoulders and chest, while also training the abdominal muscles to work against gravity. Plus it needs no fancy equipment. You can do it at home, in the park and even in your office, when no one is around, of course!

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