Pilates is one of the best types of exercise you can do to build strength using just your bodyweight. And not only does it tone your muscles, but it can help improve your posture with its focus on engaging the core.
I recently chatted with Pilates instructor Maia Henry and asked her if she has a favorite, but lesser-known, Pilates exercise that can strengthen muscles people often neglect.
"The triceps oil rigger is a great move to challenge your body," says Henry. "It's a triceps exercise, but it also engages the glutes and core."
How to do the triceps oil rigger
This exercise requires no equipment, but a yoga mat, towel or blanket will cushion your knees.
Here's how to do it.
- Start in tabletop position with your hands under your shoulders, arms extended and 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 with your elbows pointing backward, bend your elbows to lower your chest to the floor. Your leg should lift as your torso lowers.
- Push back to the start, keeping your elbows tucked in.
- Perform three sets of 12 reps on each leg.
Benefits of the triceps oil rigger
This is a challenging move that will strengthen your arms, legs and core while improving your balance.
The triceps, located along the back of the upper arm, are often neglected in favor of the biceps, even though the triceps are the bigger muscle. Along with the chest muscles, they are essential for pushing movements, so dedicating time to strengthen them is a good idea.
Moving with one leg lifted also engages the glutes (the three muscles in the buttocks), and this creates an unbalanced posture forcing your core to work hard to keep you stable. Having to hold one leg in position adds an isometric element too.
Incorporate this movement into your workouts and you should see improvements in your triceps, glute and core strength. To find out more about Henry, read why she recommends the 3-2-10 method.
