"Pilates trainer claims that there's an overlooked full-body strengthening workout you should incorporate"
If you're looking for a challenging exercise that strengthens your arms, legs, and core, look no further than the triceps oil rigger. This lesser-known exercise, recommended by Pilates instructor Maia Henry, requires no equipment and can be done anywhere.
To perform the triceps oil rigger, start in a tabletop position with your hands under your shoulders, arms extended, and your knees on the floor under your hips. Lift one leg so it's in line with your torso, keeping your arms close to your body and your elbows pointing backward. Bend your elbows to lower your chest towards the floor, and then push back to the starting position. Repeat this movement for three sets of 12 reps on each leg.
The triceps oil rigger adds an isometric element to the exercise, as it requires you to engage your core and glutes to keep your body stable in the unbalanced posture. This exercise targets the triceps, which are often neglected but are essential for pushing movements.
Maia Henry, a well-known Pilates instructor, suggests incorporating the triceps oil rigger into your workouts to improve your triceps, glute, and core strength. She emphasizes combining weights with Pilates to achieve a lean, toned, and sculpted core.
Pilates is a type of exercise that builds strength using just bodyweight, and it helps improve posture by engaging the core. Maia Henry is known for her signature training split, the 3-2-1 method, which consists of 3 days of strength training, 2 days of Pilates, and 1 day of conditioning. This blends Pilates, strength, and conditioning for a balanced workout regimen.
However, there is no explicit description of a "3-2-10" method in the available search results. If you meant the "3-2-1" split, that is Maia Henry’s well-known structure.
To cushion your knees during the triceps oil rigger, you can use a yoga mat, towel, or blanket. Performing the triceps oil rigger consistently can lead to noticeable improvements in your triceps, glute, and core strength. Give it a try and see the results for yourself!
- Incorporating the triceps oil rigger into fitness-and-exercise routines, as suggested by Pilates instructor Maia Henry, can help enhance triceps, glute, and core strength, aligning with the wellness-and-health-and-wellness goals.
- To achieve a lean, toned, and sculpted core like Maia Henry, it's recommended to combine weights with Pilates exercises, which builds strength using just bodyweight and improves posture by engaging the core.
- To improve posture and relieve pressure on the knees during triceps oil rigger workouts, consider using a yoga mat or other comfortable surface for better cushioning, contributing to overall wellness and fitness.
