Although the arms are important to strengthen and train, they can present a challenge for many people. If this is you, don’t worry – you’re not alone! That’s why we’ve put together this weight-free mini workout for toning the arms. It’s a great way to build strength so you can eventually lift weights, or even just sneak in a simple, no-equipment workout. The workout includes:
- Arm Circles
- Tricep Curls
- Bicep Curls
- Eagles
- Wall Push Ups
If you’d like to increase the challenge, feel free to add small weights or even a Theraband. Use this workout 3 to 4 times each week to increase your strength for push ups, pull ups, and weight lifting. Or, try it as a warm up before your full-length arm workouts.
Weight-Free Arm Toning Mini Workout
Arm Circles
Start either standing or sitting with your spine long and straight and arms in a T position. Leaving your elbows straight, quickly draw tiny circles with your fingertips. Engage the muscles around your shoulder blades to keep your shoulders still. Repeat the tiny circles for 10 to 20 seconds, then switch directions.
Tricep Curls
Begin either standing or sitting with your spine long and straight and arms in a T position. Holding your elbows in line with your shoulders, bend your elbows and touch the back of your head. Then, slowly return them to the starting position to complete one rep.
As you move, engage the muscles around the shoulder blades to anchor your arms into your upper back. You’ll also feel this exercise in your biceps. Do 10 to 20 reps.
Bicep Curls
Start standing or sitting with your back long and straight. Hold your arms out directly in front of your chest, bend them at the elbows to create an L shape, and place your elbows and forearms together. Holding your elbows together, straighten your arms at the elbow and then bend them again back into the starting position. This completes one rep. Do 10 to 20 reps.
Eagle
While standing or sitting with your back long and straight, hold your arms out straight in front of your chest. Then, bend them at the elbows and place your right elbow over your left. Turn both palms so they’re facing each other and place them as close together as possible.
Now, keeping everything together, lift your fingertips toward the ceiling just an inch or two. Hold for one second, then slowly lower back to the starting position for one rep. Do 10 to 20 reps, then switch sides by putting your left elbow over the right.
Wall Push Ups
Stand facing a wall an arm’s distance away and place your palms on the wall. Then, keeping your spine straight, slowly bend your elbows until your nose almost touches the wall. Hold for one second, then slowly straighten your arms back into the starting position to complete one rep. Do 5 to 20 reps.
Hopefully this article gave you some ideas for painless ways to build strength in your arms! With consistent efforts, you’re sure to see great results in no time.
