Arm Toning Exercises: No Equipment

As a follow up to a previous post.

I refuse to pay for another gym membership. I want free. Free sounds better to me. Every time I have paid a gym membership, I end up not going and completely wasting money. I’ve since bought a few weights and a desk treadmill but we will not be using any equipment today. These are arm toning exercises using no equipment. They target your biceps, triceps, and shoulders, giving your body the definition you desire.

1. Push-Ups

How to Do It:

1. Start in a plank position with your hands shoulder-width apart.

2. Lower your body until your chest nearly touches the floor.

3. Push back up to the starting position.

*Beginner Tip: Start on your knees to reduce the difficulty.

*Advanced Tip: Elevate your feet on a chair or step for added intensity.

2. Tricep Dips

How to Do It:

1. Sit on the edge of a chair or a sturdy surface.

2. Place your hands next to your hips, fingers pointing forward.

3. Slide your butt off the edge and lower your body until your arms form a 90-degree angle.

4. Push back up to the starting position.

*Beginner Tip: Keep your knees bent to make the exercise easier.

*Advanced Tip: Straighten your legs to increase the challenge.

3. Arm Circles

How to Do It:

1. Stand with your feet shoulder-width apart.

2. Extend your arms straight out to the sides at shoulder height.

3. Make small circles with your arms, moving forward for 30 seconds.

4. Reverse the direction for another 30 seconds.

*Beginner Tip: Start with smaller circles and shorter time.

*Advanced Tip: Increase the size of the circles and duration for a greater burn.

4. Plank Shoulder Taps

How to Do It:

1. Start in a plank position with your feet hip-width apart.

2. Tap your right hand to your left shoulder while keeping your hips stable.

3. Return to the starting position and repeat with the left hand to the right shoulder.

*Beginner Tip: Widen your stance for better balance.

*Advanced Tip: Perform the taps faster without losing form.

5. Lateral Raises

How to Do It:

1. Stand with your feet hip-width apart.

2. Extend your arms out to the sides at shoulder height.

3. Lift your arms up and down, mimicking a lateral raise with weights.

*Beginner Tip: Perform the movement slowly to master the form.

*Advanced Tip: Increase the speed while maintaining control for an added challenge.

Check out this Youtube video for additional arm workouts.