These 5 Quick No-Equipment Exercises To Tone Your Arms
I love weights. I love dumbbells! But unfortunately, when it comes to vacations and trips, it isn’t very easy to pack along 30+lbs in weights everywhere that I go.
While weights will speed up the process of toning and muscle building, there are a few brilliant ways to tone your arms without even thinking much about it or lifting a single dumbbell!
Below is a 5-exerise workout for total arm toning without the use of a single weight.
How this workout works: Do each exercises one after the other with no rest in-between. For each exercise, do as many reps as you can in 90 seconds. Once you’ve completed a circuit, rest for 90 seconds, then repeat for another 2 circuits.
Do this workout 3 times a week on non-consecutive days and watch your arms transform in a matter of 2 weeks. Remember to rest well.
1. Tricep Dip
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
2. Elbow Plank
- Get face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don’t let it droop or you’ll be defeating the purpose. Picture your body as a long straight board, or plank.
- Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute, as you get stronger.
- Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. …
- Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor.
- Push back up.
4. Shoulder Taps
- Begin in a full plank position with feet hip-width apart.
- Lightly tap left shoulder with right hand.
- Return to start and then immediately lift left hand and tap right shoulder. That’s one rep.
5. Side Planks
- Lie on your left side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder.
- With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine.
- Hold 20 to 40 seconds and lower.