Well, the “only” way to get into shape and have a fit physique is to suck it up and pump some iron, right? Wrong! Today is your lucky day, this article will cover some of the top at home arm workouts designed by Jasmine Graham – founder of PaceforSuccess and owner of the boutique gym Fit Factory NYC – that are sure to have your arms looking toned in no time, with no weights!
To maximize your workout, each movement should be done for 60 seconds with a 20 second rest period. Try running through the routine once (5 minutes in total) then repeat this routine as you gain strength.
4 TONING EXERCISES THAT YOU CAN DO ANYWHERE WALL PUSH-UP’S
Now this isn’t your everyday, gym class punishment, body-builder, “oh my goodness I can’t feel my arms” kind of push-up. Wall push-ups are designed to be simple, effective and a workout that will tone your whole body. By taking off the extra strain of gravity and focusing on the contraction and extension of the triceps wall push-ups allow for maximum gain with minimum strain.
To do wall push-ups: find a flat and sturdy wall, stand six inches away from that wall and place your hands shoulder width apart on it. Step back until the balls of your feet are firmly placed into the ground and your heels are off the ground. Take a deep breath as you descend towards the wall (while keeping your glutes flexed) and exhale air as you come up.
Jasmine’s tip: If a full step back is too difficult, try taking a few mini steps closer to the wall and work your way up to taking a full step back.
Floor dips are one of the best exercises to tone your body. Elevated chair dips are nice, but according to Gram, elevated chair dips often turn into pelvic thrusts. This is because individuals are usually too elevated and begin to focus on their hips instead of arms when fatigued.
Floor dips are perfect, according to Gram, because they allow you to maintain proper form and target your arms in the workout. To do floor dips sit on the floor with your knees bent and your feet and fingers facing forward, almost like a crab walk. Then tighten your core and glutes to raise yourself off the floor until you are in a reverse table top position. Lower your body by bending your arms. This will activate your triceps while keeping your legs and glutes raised and away from the floor. Extend your arms to raise yourself back to a tabletop passion and repeat.
Jasmine’s tip: If you are new to this workout and don’t have core control, it is ok to touch the ground slightly.
HALF CIRCLE ROTATIONS
Who would have guessed that all those arm circles you did in gym class would actually help you build strength? Although, because of their repetitive motion, it is easy to turn your brain off and allow your body to lose control and begin to make every shape other than circles. Half circles are a much better exercise because they not only keep your mind engaged and focused, but they also work your deep tissue muscles by changing directions.
To do half circle arm rotations, stand shoulder width apart and hold your arms out to the side. With your palms facing the floor rotate your arms in a half circle forward until your thumb is pointing towards the ground, then rotate back to the original position. Make sure to keep your elbows locked to maximize your muscle activation and maintain control throughout the workout.
Jasmin’s tip: think of the motion as a slap forward and a slap back.
WEIGHT FREE ROWS
Rows might seem like a workout that needs weights to be effective. In reality by creating a fist with your hand your muscles will be efficiently activated and receive a substantial workout.
To do weight free rows, bend forward slightly by hinging at the hip, bend your elbow at your side, and pull your arms back without bending your elbow. This workout will target your biceps, back, and triceps.
Jasmine’s tip: Make sure to keep your arms close to your side for maximum effect.
So there you have it, some of the simplest home exercises to get your arms toned and ready for the summer season.
H/T - fhfn
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