Who doesn’t want to have fierce and toned arms! However, going to the gym after a tiring day and exercising with weights can be a drag. Moreover, it is not easy to find arm workouts without weights. Don’t worry, you have done the hard work for you and have compiled some arm workouts without weight.
5 Best Moves to Tone Your Arms without Weights
1. Wall Push ups
How to Do:
- Stand straight facing a wall. Your face has to be 6 inches away from the wall. Keep the hands on the wall about a shoulder distance apart.
- Keeping both the feet on the ground, step back as far as possible.
- As you go down into a push-up, inhale. The glutes should be tucked when you are descending. When you push away from the wall, exhale.
Number of Repetitions: Do this 10 times initially and then gradually increase the count.
How it Helps: Apart from strengthening and toning your arms, it adjusts the difficulty level, making it easier for you to do regular pushups.
[ Read: Best Exercises to Tone Your Arms ]
2. Floor Dips
How to Do:
- Sit on the floor and keep the knees bent. The fingers and the feet should be facing forward. Your position should be like you are going to do crab walk.
- Tighten the glutes and tuck your abs. start lifting the pelvis till your body is in reverse table top position.
- Lower the body as you bend the arms and activate the triceps.
- As you get close to the floor, make sure that your butt is off the floor. This way the arm and the core muscles will be active.
Number of Repetitions: Keep doing this for one minute.
How it Helps: The benefit of this exercise is that it tones down the muscles and increases strength in triceps.
[ Read: Dumbbell Exercises for Toned Arms ]
3. Arm Circles
How to Do:
- Stand with the feet a shoulder distance apart. Stretch both the arms to the side so that it forms a ‘T’ with the body.
- Rotate the arms and the shoulder slowly for making forward circles. The circles have to be around 1 foot in diameter.
- Do 15 circles and change the direction.
Number of Repetitions: Do 15 circles in each direction and do a total of 3 sets.
How it Helps: This simple exercise will give you fit and sculpted arms without any fancy equipment.
[ Read: Best Exercises to Get Rid of Flabby Arms ]
4. Triceps Dips
How to Do:
- Place the hands a shoulder-width apart on a furniture that you using for propping yourself.
- Shift the bottom and the pelvis so that there is a gap of 3-6 inch in between the object and the back.
- Bend the legs at an angle of 90 degrees and keep the feet planted on the ground.
- Lower your body and then come back up. Do this slowly.
Number of Repetitions: Do 3 sets of 12 repetitions.
How it Helps: This helps in building triceps using body weight.
[ Read: Best Exercises to Lose Armpit Fat ]
5. Plank Side Walk
How to Do:
- Start in elevated plank position, keeping the arms extend below the shoulder and palms on the ground.
- Stretch the legs behind as the toes press the floor.
- Instead of the stationary position, walk the feet and hand to one side. Take 2-3 steps in a direction.
- Come back to the starting and repeat it with the other direction.
Number of Repetitions: Do this for 1 minute.
How it Helps: As it strengthens the arms, it also tones the abdominal muscles.
Implement this exercise into your busy daily routine to get strong and toned arms without lifting weights.
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