5 Moves to Tone Your Arms Without Weights

December 3, 2015

I love my dumbbells! But unfortunately, when it comes to vacations and trips, it isn’t very easy to pack along 30+lbs in weights everywhere that I go.

While weights will speed up the process of toning and muscle building, there are a few brilliant ways to tone your arms without even thinking much about it-or lifting a single dumbbell!

Here are my go-to 5 moves for total arm toning without the use of a single weight:

Tricep Dips:

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How to do it:

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Elbow Planks

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How to do it: 

  • Get face down on the floor resting on your forearms and knees.
  • Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
  • Contract your abdominals to keep yourself up and prevent your booty from sticking up.
  • Keep your back flat — don’t let it droop or you’ll be defeating the purpose. Picture your body as a long straight board, or plank.
  • Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute, as you get stronger.

Push Ups

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How to do it:

  • Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. …
  • Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. …
  • Push back up.

Shoulder Taps:

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  • Begin in a full plank position with feet hip-width apart.
  • Lightly tap left shoulder with right hand.
  • Return to start and then immediately lift left hand and tap right shoulder. That’s one rep.

Side Planks:

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How to do it:

  • Lie on your left side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder.
  • With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine.
  • Hold 20 to 40 seconds and lower.

 

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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