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Arm exercises are the ones I hate the least! I don’t know why but I have very little upper body strength and so it is always a chore to work them out!
I think because I use my arms every day, I just assumed they would take care of themselves, but shockingly this is not the case! Arm exercises seem to be the way forward for toning them and getting rid of some of the extra waving flab (you know what I mean!).
That being said, I am not looking to bulk out my arms but my goal is to tone them and add some strength in there too (but I want that sneaky kind of strength that doesn’t look like I am strong, and then BAM – look how strong I am – you know?)
So I decided to put together a list of arm workouts and exercises that are most useful for your arms, that don’t require weights or equipment that helped me get my arms back on track and dreading the arm workout a little bit less…. only a little though.
I know I know – you hate them (I do too), you can’t do them blah blah blah! but honestly, they are one of the top arm exercises for a reason and you just have to build them up! I never used to be able to do “proper” push-ups but now I can do 10 at a time!
Plus to keep things interesting you can change intensity by switching your arm position OR there are different variations too! Such as:
- The row pushup
- Plank Pushups
- Uneven Pushups
Here is a great video by Calisthenic Movement that shows some great Pushup variation workouts that you can do at home!
2. Mountain climbers
These use your own body weight (and I have plenty!) against you and if you do them properly I guarantee you will feel the burn! Try to keep a plank back, keeping your spine neutral to reduce the stress on your lower back in particular and reduce the risk of injury. Also, the lower to the ground you are the harder it is so you get more of a workout!
Here’s a perfect video to show you how to do the best Mountain Climbers:
3. Tricep Dips
Technically you can do these on the floor BUT it is better (and harder) if you can get more of a “Dip” so you should try to use a chair or the sofa! (I am not counting this as equipment! because who doesn’t already have a chair, sofa, edge of bed, garden wall outside… you get the idea!). You can also make these arm exercises easier or harder by changing the positioning of your legs and using them as increased weight!
Here’s the best way to do a tricep dip properly!
These are a great all rounder and I love them! They are my favourite arm exercises and I find doing them in sets, really work my arms as well as my core (depending on the variation!). Here’s a great video to show you good form in several plank positions including variations!
See, you don’t need a fancy gym or workout regime, just add some of these arm exercises to your routine and you will be off and away with more toned arms!
What are your favourite arm exercises?
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*Before starting any new regimes seek the advice of a qualified healthcare professional.