Toned triceps and a good core- two areas we all could do with a bit more strength in, right? Yet we often avoid working on these in combination. Try this sequence to get working on both and build strength throughout your upper body and core.
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Start with position 1. Maybe just practise getting in to position 1 and lowering back to the mat. Once you have got that, progress to alternating between No.1 and No.2. THEN, move on to No.3!
The instructions:
1) Begin sitting down with your knees bent & lean slightly backwards with your fingers facing forwards (backwards, or to the side depending on your preference). Place your feet and knees hip distance apart. Keep your elbows relaxed and your head upright looking forwards. Engage your core and remain active.
2) Gently bend your elbows and lower your pelvis towards the mat, but try not to touch down. Exhale and press back up in to position 1. Inhale to hold. Exhale and repeat. Aim for 6-8 repetitions.
If you can master the combination between position 1 & 2 then progress to No.3:
3) Extend your legs out straight, together, and align your hips in line with your legs; so that means no dropping the bottom towards the mat. Inhale and hold this position. Exhale and lower your hips to the mat. Inhale to rest. Exhale and repeat. Aim for 6-8 repetitions.
Try the sequence a 3-4 times a week and see the difference in your upper body strength develop!
