Having problem toning your arms? Working your arms can be a little more challenging since most of the go-to moves require a full set of dumbbells or other machinery. But even without weights or machines, there are ways to effectively build arm muscles. With the following moves you can lose the gym, without losing your wanted physique.
Indeed, push-ups are not the easiest thing in the world to do. But doing wall push-ups will help you adjust your difficulty level. This exercise is easier than “normal” push-ups. To do them, stand up straight facing a wall, your face about five inches away from the wall. Place your hands on the wall, shoulder width apart. Then step back as far as you can with both feet on the ground. Don’t forget to inhale as you go down into the push-up. Keep your glutes tucked as you descend, and exhale as you push away from the wall.
Come into the plank position – body straight in a line, abs tight, arms tight and elbows locked. Then lift your body into a side plank – heel on heel and one arm straight up in the air). After that, return to the plank and do the other side. You can do plank rotations in two ways – slow and fast. When you do it slow, you need to hold that position for minimum of 8 seconds. Doing it fast will turn the rotations into a cardio move. The slow version would be good for toning up muscles, while the cardio version will be great for burning off the fat and boosting your metabolism.
Half Circle Arm Rotation
While those arm circles are surprisingly good at building upper body strength, the repetitive motion makes it easy to zone out and abandon quality circles. Half-circle rotation can work better for you as it works deep into your arm muscles. Start by standing with your feet hip-width apart, holding your arms out parallel to the floor. With your palms facing forward, cup both hands like you are holding a tennis ball in each hand. Rotate your whole arm forward in a half circle. Keep your elbows locked to maximize muscle engagement. Rotate back to the original position.
This arm workout is also great for your butt as well as abs. Start in the downward dog position, with your arm shoulder-width apart, belly-button tucked in, abs tight and bums high in the air. Bend your elbows and have your arms out in a straight line with the shoulders, moving downward into the cobra pose. Make sure your knees and torso aren’t touching the ground. Keep your head looking straight and do not arch your neck backwards. Then flow back into the downward dog position.
To do this fun workout, lie face down on a mat and reach your arms and legs, toes pointed to opposite corners a few inches above the floor. Without touching the floor, raise your right arm and left leg as you lower your left arm and right leg. Then raise your left arm and right leg as you lower your right arm and left leg. Continue alternately.
Remember, before you do any exercise always warm up and stretch. Also breathe right through every move. Also, don’t push yourself too hard. Keep all the moves progressive. Increase your rep numbers or time limit according to your fitness and stamina level.