Tone up in 2 weeks

A-list trainer Ramona Braganza's super-simple workout guarantees serious results in just 20 minutes a day

Posted: 10 February 2011
by Elin Tough and Ramona Braganza
Killer arm move 2: tricep dip
 13 of 17 

Killer arm move 2: tricep dip

'You don't need a bench or chair,' says Ramona. 'Tricep dips performed on the floor can be equally effective at blasting bingo wings.'

  • Sit on the floor, feet together and knees bent, with your hands placed behind your bottom, elbows slightly bent and palms facing forwards.
  • Lift your bottom up off the floor, keeping your feet still and straightening your arms, then lower with control until your bottom is just above the floor. Immediately rise back up again and repeat.
  • Count three seconds as you lower in a controlled movement. Aim for 20 reps. To progress, lift your toes off the floor and balance your weight on your heels.

Bye bye bingo wings: the rowing move for toned arms


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Discuss this story


Vicii
Wow this really makes you feel like you've worked out.  All helping towards looking good on the beach in a months time...

Posted: 27/04/2011 at 14:48


Angelpie
The picture of the plank doesn't seem to follow the instructions on how to do it.  In the picture the girl is resting on her hands rather than her elbows and forearms.  Bit confusing for rookies

Posted: 10/05/2011 at 12:12

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