Author: Vanessa Sofia & Shannon Daggett
We get it: You're busy! Career, family, friends, travel, that book club pick you still haven't checked out of the library (much less finished). With all that's going on, it can be tough to make time to hit the gym. Thankfully, you don’t need to go to the gym to achieve fabulously toned arms. Below are some of our favorite arm exercises for women that will help you tone your arm muscles and lose arm fat without weights — on your time. Say goodbye to flabby arms!
This arm exercise targets your triceps, biceps, and shoulders.
You will feel this exercise in your shoulders. You'll be able to do more revolutions if you keep your abdominal muscles pulled in and tight. If you are just getting started, we recommend using our Restore Stretch & Massage Kit to help relieve tight, knotted muscles in the shoulders and improve flexibility.
This exercise targets your biceps. I do this exercise on breaks in my office while at work.
This one feels a little unorthodox at first, but, after a few repetitions, you will be able to feel your biceps working.
Considered the granddaddy of arm exercises, the push-up is a great way to build upper-arm strength in addition to a stronger core.
To do push-ups correctly, make sure your body is properly aligned:
If push-ups are still new to you, you may want to keep your knees down with your weight on your thighs (not your knees) until you've built up enough strength to perform a full push-up.
Pull-ups offer many benefits for your upper body. They are especially useful for strengthening the muscles in your arms, chest, shoulders, and sides of the back. However, you may need a partner to assist you as you raise your body up to the horizontal bar, since pull-ups involve lifting your full body weight.
Plank pose is part of the Sun Salutation sequence in many forms of yoga, but to tone flabby arms, you can simply hold plank pose or incorporate challenging variations of it.
To give yourself more of a challenge, lower your elbows to the ground and either clasp your hands together or lay your forearms and hands flat against the ground, using your arm muscles throughout the pose.
Downward dog is another Sun Salutation pose that tones the arms. For this pose, your body will form a reverse V-shape with your heels pressed down or close to the floor and your hands flat on the floor. Ideally, your spine will follow a straight line toward the ground with your hips pressed back. You may need to bend your knees to keep your body in the reverse V-shape.
Use your arms to push your weight back toward your heels and make sure you're not rounding your back. Just like plank pose, you can give yourself more of a challenge by lowering your forearms to the ground and holding the position.
Handstands and headstands are more than just balancing. Both positions require plenty of upper-arm strength to keep your body upside-down and in proper alignment.
If you're a novice when it comes to headstands and handstands, you can do both positions against a wall until you work up the strength (and courage) to perform the positions without the wall's assistance.
In both positions, you'll also need to use your core muscles, keeping your belly drawn in, to maintain balance.
For handstands, place your hands on the floor shoulder-width apart, and keep your gaze on the floor as you lift your legs off the floor to the wall. Keep your elbows straight by using your arm strength.
To get out of a handstand or a headstand, take one leg down, followed by the other.
Creating toned arm muscles without using weights takes time and commitment, but by doing these simple arm exercises three to four times a week, combined with a healthy diet, your arm muscles will take on a long, lean, toned look that will have you reaching for your favorite strapless dress for your next night on the town!