Tone Your Arms Without Any Equipment!



You don’t always have hand weights just laying around. So if you’re far from the gym or just want to switch things up a bit, try these three exercises to work your arms!


Classic Push-UpsPushup

  • Begin in plank position with straight arms and legs. Your wrists should be directly below your shoulders. If this is tough to hold, rest one or both knees on the floor.
  • Keeping your core engaged, inhale as you bend your elbows out to the sides, lowering your torso toward the floor. Keep your body in one straight line and don’t let your lower back sag or your hips hike upward.
  • Exhale to straighten your arms, coming back to plank position. This counts as one repetition.
  • Complete as many reps as you can, aiming for 20.



Side PlankSide plank

This exercise not only tones arms and shoulders, but also works your core!

  • Begin in a plank position (the top of a push-up) and roll over to your left side and plant your left heel down so you are balancing on the outside edge of your left foot. Stack your right foot on top of your left. If this is too hard, bend your left knee and place your left foot flat on the ground in front of your right leg for support.
  • Reach your right arm up toward the ceiling, which will help you lift your waist.
  • Press your left fingertips into the floor to take pressure out of your wrist.
  • Hold for 30 seconds and work up to holding the position for one minute. Repeat on the other side to complete a set. Do three complete sets.



Arm CirclesArm Circles

  • Bring your arms out to the sides.
  • Point your thumbs toward the ground and begin making small circles with your arms, keeping them straight.
  • Circle your arms in one direction for 45 seconds, then switch the direction of your circle for another 45 seconds.
  • Rest, and repeat two more times.
  • Next, extend your arms straight overhead, fingertips pointing toward the ceiling.
  • Begin making small inward circles with your arms.
  • After 45 seconds, make circles in the other direction for 45 seconds.
  • Rest, and repeat two more times.



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