Dip kicks strengthen triceps, send core muscles into action

You can sculpt your triceps and strengthen your core with one simple exercise: dip kicks, says fitness expert Lacey Stone, who uses it on her Extreme Bootcamp app for iPhone and iPad.

What it does

Supporting yourself on your arms in this move strengthens your triceps, while your core muscles are engaged and helping you stabilize. Your glutes also get a bit of work from the kicks.

What to do

Start out by sitting on your mat with bent legs and weight resting on slightly bent arms behind you, fingers facing your body.

Pushing out of your arms, lift your body up so that you are hovering above the ground, as you alternate kicking your legs straight out in front of you without touching your bottom down. To maintain proper form, don't sink and shrug your shoulders.

Beginners start out slow. As you progress, increase the speed and see how many repetitions you can do during each interval.

How much

Perform the move for 30 to 45 seconds, working up to three sets.


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