Wanna go to the gym but you know your wallet needs a revival? Don’t have the money for a gym membership? If you have a desk job that makes you sit all day long, these no equipment arm workouts will help you with your posture as well as help you lose arm fat and have them toned in weeks.
Many no-equipment arm workouts, like planks and push-ups, also require you to engage your core, so you’ll also get an abdominal workout. It’s also excellent if any of these workouts are new to you. When you concentrate solely on using your own body as resistance (rather than adding weights), it’s easier to develop perfect form and avoid injuries that can occur when you begin with weights.
These arm workouts without weights that you can practice at home will help you strengthen your upper body as well as your core.
Works arms, shoulders, glutes and core.
Begin in a high plank position, with your hands shoulder-width apart, shoulders packed over wrists, and legs extended behind you, at least shoulder-width apart. To accomplish 1 rep, tap right hand to left shoulder, then left hand to right shoulder while keeping core and glutes engaged and hips as steady as possible.
Side Plank x Arm extensions
Works shoulders, arms, and legs.
Stack your feet and lie on your right side. As you ascend into a side plank, press your right forearm into the floor for support and stability. Keep your right arm parallel to your body and your left arm parallel to your body.
Make sure your torso, head, neck, and legs are all in a relatively straight line. Extend your left arm toward the ceiling, being careful not to lift it higher than your shoulder. Return your arm to its original position. Before moving on to the other side, complete a full set.
Works triceps, shoulders, and core.
Start in a high plank with your shoulders above your wrists and your spine long.
Bend your elbows and lower your body to the mat. Then push through the palms of your hands to straighten your arms. You can drop to your knees if this is too challenging and straighten up as you get stronger.
Works triceps, back, and core.
Sit on the ground with your legs in front and your back up against a box or step. Place your palms on the box or step behind you, fingers facing toward your body.
Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground).
Keep your heels on the ground, and make sure you keep your elbows directly behind your body during this exercise.
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