Get rid of jiggly arms and legs all in one exercise. The single-leg dip is a more difficult variation to the standard dip. Using only one leg for support increases the resistance placed on the upper body during the movement. The movement specifically targets the chest, shoulders and triceps. It also targets your core, since you have to keep them tight and in control through the whole exercise as well as your glutes, hamstring and quads. In short you get three for the price of one. Your welcome 🙂

Here is how it is done:

  • Sit on the floor with your knees bent and feet flat on the floor. Place your hands on the floor behind you.
  • Ask your toddler to sit on your hip (optional, this is for more advanced, if it is your first time doing this exercise, skip this step)
  • Raise your hips up and support yourself on your hands and feet. Then lift one leg off the floor. Please make sure your back is flat (not rounded) and your neck and head are in neutral position.
  • Bend your elbows and lower body toward the ground. Tap the floor with your glutes and then press back up and straighten your arms. Return to the starting position and switch legs.
  • Repeat for 10-12 reps on each leg

Bonus: To get more hamstring work, turn the foot on your leg that is lifted to the side and extend your leg to the side and pulse for 20-30 sec. Come to the floor, switch legs and repeat on the other side.

Watch the video to see how we did it:

Stay happy and healthy

Roya

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