Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level upper body AND core exercise that I call the Dip ‘N Lift. This move does require access to a Pilates reformer, so let’s explore how to use this piece of equipment for some great upper body and abdominal benefits!
Why Do a Dip ‘N Lift?
- Tricep dips and ab curls really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
- Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
- CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
- This exercise emphasizes strength in the body and helps create toned muscles.
- Tricep Dips are some of my favorite upper body exercises because they require more core, shoulder and triceps stability in order to complete the movement. This leads to better functional mobility in our everyday lives outside the gym!
- Working on these muscle groups helps you build stability, strength and power in your upper body.
How to Perform a Dip ‘N Lift:
- Sit on top of the footbar with your hands firmly beside you and your knuckles facing the same direction as your gaze.
- Place your heels against the carriage of the reformer and press out to straighten the legs.
- Sit up tall and engage your core.
- When you are ready, use your upper body to lift yourself off the footbar and perform a tricep dip down into the front well of the reformer.
- Press yourself back up to a straight arm position, then use your core to “scoop” your spine up and over the footbar while the booty lifts to the sky. Your abs are the main mover for this and will be able to pull you up and backwards.
- Continue moving in this manner for 12-15 reps. Be sure to repeat for 3-4 sets total.
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