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5 Body Weight Exercises to Tone Arms

Instructor Taking Exercise Class At GymOne of the hardest areas of the body to tone and tighten, particularly for women, are the arms. But it’s not the biceps that tend to be the issue, it’s the triceps. Why is that?

Well according to medical professionals, the back of the arms are one of the places the body tends to store fat. Therefore we need to work harder on that area in order for the fat to be burned up and replaced by muscle.

However all is not lost. There are plenty of exercises you can do at home, without any equipment, to help combat the fat and get your arms trimmed and toned ready for summer.

Do 3 sets of the 5 exercises listed below, 3-4 times per week, and you’re sure to see results.

1. Dips

This is a fantastic exercise that focuses entirely on the triceps.

  • Sit down on the floor with your legs in front.
  • Bend your knees, placing your feet flat on the ground.
  • Put your hands either side of your hips, flat on the floor.
  • Raise your bottom off the ground, resting your weight mainly on your arms whilst using your legs for balance.
  • Bend your arms to lower your body to the floor, hold for a second and then straighten your arms to raise your body back up.
  • Repeat this for 60 seconds.

Alternatively, if you have a chair to hand, use this to have some additional height before starting the dips.

2. Arm rotations

A great exercise to tone shoulders and upper back.

  • Stand upright with your feet shoulder width apart.
  • Raise your arms up out to each side so they’re horizontal with the floor.
  • Start rotating them in small circles, increasing in size as you rotate whilst staying within a comfortable rotation span.
  • Continue rotating in one direction for 60 seconds, then repeat in the other direction.

3. Side plank

Not only does this exercise work the biceps, triceps and shoulder muscles, it’s also a great core workout.

  • Lay on your side with one leg on top of the other.
  • Push off with the lower arm so your upper body is raised, whilst your feet stay on the floor – one resting on top of the other.
  • Ensure the arm your body is now balancing on is straight.
  • Raise the opposite arm vertically above you.
  • Tighten your abdominal muscles.
  • Hold this for 60 seconds, then repeat on the opposite side.

4. Boxing

This exercise works the biceps, triceps, shoulders and upper back as well as provides a great cardio workout.

  • Stand with your in a slightly wider stance than shoulder-width apart, one foot slightly in front of the other, keeping your knees soft.
  • Bring your arms up in a block position in front of your face.
  • Start bouncing lightly from one foot to the other whilst simultaneously punching the air with alternate arms – using a jab and cross action.
  • Mix the punches up by including some upper cuts and right and left hooks to give your arms an all-over workout.
  • Continue for 3 minutes combining all 3 boxing moves.

5. Press-ups

We’ve left press-ups to last because we know they don’t tend to be a favourite. But they always come up because they do work. So for 60 seconds, try to give it your all!

  • Start in a press-up position facing the floor with your arms straight.
  • Slowly bend your arms and lower yourself to the floor.
  • Pause for a second before straightening your arms to raise your body back up.
  • Repeat for 60 seconds.

Note: If you’re new to press-ups, start on your knees to make it a little easier. But once you’re feeling stronger try the exercise in the full press-up position. You don’t have to do the full 60 seconds like that, just see how far you can get until eventually you will be able to do the entire 60 seconds in a full press-up position!


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