Try this arm workout to tone your arms and get rid of any jiggles.
In just 5 minutes, you’ll work all the muscles that you need to get perfect, toned arms.
This arm workout also requires no equipment whatsoever.
This makes it perfect for beginners
It’s also great if you want something light to tone your arms without getting bulky.
If you’re more advanced, you can easily make this harder by adding weights.
Arm Workout Video: Exercise List
ps: the video is at the bottom of this blog post
However, here’s the format for this arm workout.
I always like to include this in case you’re browsing in a place where you can’t watch the video immediately.
To complete this workout, do each exercise back to back for 30 seconds each. Then take a 1 minute break and repeat for a total of two sets.
Stand with your feet shoulder-width apart.
Extend your arms to the sides and at shoulder height, with your palms facing down.
Move your arms in forward circles for 30 seconds.
Retain your initial position for the arm circles: standing up with feet shoulder-width apart and arms extended sideward at shoulder height.
Ensure your palms are facing downward.
Maintain this position for 30 seconds.
Even though you’re not moving your arms, the muscles supporting your arms and keeping them in place are actually getting a nice workout!
This arm workout is also a good opportunity to practice good posture while standing up.
Stand up straight, keep your shoulders back, and put your chest out! 🙂
You can do this without a box.
The box-free variation in the video.
Instead of elevating your body with a box as you see in this picture, you just put your hands on the ground.
If you do have a box, low bench or chair, try using it.
Just make sure it’s stable and won’t easily slide on the floor.
With your back behind the bench, place your hands on the bench. Make sure your wrists are comfortable.
Extend your feet in front of you while keeping your knees bent.
To begin, lower your body until your butt almost touches the floor and your elbows are at a 90-degree angle.
Keep your back as close to the bench as possible, and ensure your knees stay flexed.
Once your body is at the lowest position, lift yourself back up by straightening your elbows until you’re back at the starting position.
This is one rep.
Repeat this arm workout for 30 seconds. Do as many reps as you can!
Put your hands on the ground and placing them slightly wider than shoulder-width apart.
Angle your hands in a way that they feel comfortable.
Generally, you should keep your feet shoulder-width apart to maintain your stability while doing push-ups.
But there’s nothing wrong with keeping them together if that’s what feels more comfortable to you!
Your toes should touch the floor and support your body.
Check that your butt isn’t sagging or sticking up in the air. If it does either of these things, you’re most likely not in the proper form.
To correct your form, tighten your abs and clench your butt. Make sure to keep your body in a straight line from head to toe.
To start a push-up, lower your body until your elbows are at a 90-degree angle.
Next, push off the floor with your hands and straighten your elbows to return to the starting position and complete one rep.
When you master this movement, you will start to feel your chest muscles actually engage to help you out.
That’s great! You’re doing it right.
Do as many reps as possible in 30 seconds.
3 Tips for Toned Arms
Work out regularly
You’ll see the best results if you follow the arm workout above on a consistent basis.
The best thing about this workout is that it doesn’t require any special equipment, so you can easily perform it even when you’re not at home or don’t have access to a gym.
This means that you can tone your arms when you’re traveling for a vacation or for a business trip!
If you already go to the gym and just want to focus on your arms, you can make this arm workout more challenging by using weights.
You can also pair it with the full body workout.
For better results, pair your exercise efforts with a really good meal plan.
Take up swimming
You’ve probably noticed that most swimmers have perfectly toned arms. That’s because swimming is a great exercise for the arms!
This is a great reason to include swimming in your regular workout routine.
Find a public pool near your home or office, and make it a point to spend several minutes in the water.
Butterfly strokes and freestyle swimming are a great arm workout and will definitely tone your muscles.
Don’t really know how to swim? Take up swimming lessons and master the basics!
Use resistance bands
Resistance bands can be used for a wide range of exercises, but they’re especially great for your arm workouts.
You can use the band to do seated tricep presses, and many other kinds of workouts.
You can even use it to tone other parts of your body! The Hip Dip Workout is great with a resistance band.
The best part: you can easily put your resistance band inside your purse – unlike dumbbells.
Arm Workout Video
Do you know what kind of potato you are?
As a Personal Trainer for almost 7 years, I can tell you with 100% accuracy.
Take this instant quiz and find out