With summer around the corner—hello tank tops and bikinis—one thing we can do without is flabby arms. It can be difficult to maintain that summer body when we have little time to make it to the gym. But here are some great exercises to tone up your arms, in the privacy of your own home, with no equipment needed.
Remember with anything, consistency is key – it is important to incorporate these exercises into your schedule four times a week. While doing each exercise it is also important to keep your core tight and engage all of the muscles you will be using. This will allow you to get the most out of each exercise as well as work some other muscles in your body.
Depending on your strength level, do each exercise for one minute for 5 rounds. If one minute is too easy add more time to each exercise and continue trying to push yourself to get one more rep each time. When you ‘feel the burn’ is when it is most critical to get one more rep in, these are the reps that matter most.
1. Half Circle Arm Rotations
Arm circles are great to build your upper body strength and work deep into your arms. Begin by standing with your feet hip-width apart and hold your arms out parallel to the floor. Face your palms forward and cup your hands as if you were holding a baseball. While keeping your elbows locked, rotate your whole arm forward in a half circle so that your hand goes from facing forward to facing back. Rotate back and forth as fast as you can for one minute. (continue adding time if this is too easy for you)
2. Floor Dips
Begin by sitting on the floor with your knees bent and your feet and fingers facing forward – as if you’re about to do a crab walk. Tighten your abs, tuck your glutes, and lift your pelvis up until your body is in a reverse tabletop position. Then, lower your body by bending your arms, and activating your triceps. As you near the floor, keep your butt off the floor so that your core and arm muscles remain active. Repeat this for one minute (continue adding time if this is too easy for you)
3. Wall Push-Ups
If you are able to do normal push-ups, do 10-12 reps, and continue adding reps if this becomes too easy. When doing a wall push-up stand up straight facing a wall with your face about six inches from the wall and your hands shoulder width apart. Step back with both feet as far as you can and begin your push-ups. Do this for one minute, and bring your feet in closer if it becomes too hard. (continue adding time if this is too easy for you)
4. Backward Arm Raises
Begin by standing up straight with your arms at your side and the palms of your hands facing behind you. Bend over slightly and raise your arms as high as you can while keeping your whole arm flexed, move your arms up and down about three inches and repeat this for one minute. (continue adding time if this is too easy for you)
Repeat these four exercises for five rounds!
With each exercise listed above it is important to maintain your technique and keep your muscles engaged. You will get more out of each exercise and begin seeing a change in your strength as you consistently add this to your workout regimen. Good luck and enjoy getting your arms ready for summer!
written by
