Arm TONING + STRENGTH Workout // For Strong, Toned Arms!

9 dumbbell-free exercises for strong, toned arms

Many girls dream of slim, taut arms, but they are afraid of training with dumbbells or weights, because they do not want the muscles to visually increase in volume. Together with the American fitness blogger Sami Clark , we show exercises for the arms without additional weights, which will make the arms thinner and more prominent. A big plus of such a workout is that it does not take much time, but it will help to tone not only the muscles of the arms, but also the abs and deltoid muscles.

Sami Clark recommends doing the exercises for 45 seconds with 15 second breaks in between. From the inventory you only need a gymnastic mat.

High plank with shoulder touches

Starting position: Plank on straight arms. The hands should be straight under the shoulders, the legs should be shoulder-width apart.

How to do it?

Raise your right hand and touch your left shoulder. Return to the starting position and repeat the same with the other hand. Keep your abdominal muscles tense so that there is no deflection in the back.

Rolling back and forth on the elbows and twisting the hips

Starting position: Plank on the elbows.

How to do it?

Stand up on your toes and shift your weight onto your hands. Return to starting position. Repeat the movement two times. In the plank position, do twisting with your hips - one in each direction.

Alternate the exercises: after two rolls, do the twists. Make sure that the pelvis stays at the same level and there is no deflection in the lower back.

Rock climber

Starting position: Plank on straight arms.

How to do it?

Lift one leg off the floor and bring your knee to your chest. The body should be in a straight line. Return to the starting position and repeat the same movement with the other leg. Perform at a fast pace, as if you were running in place, and keep your abs tense.

Side push-ups on one arm

Starting position: lying on the right side, legs bent 90 °. Place your right hand on your left thigh, and support with your other hand so that the left hand is parallel to the right shoulder. Do not move your supporting hand away from your body.

How to do it?

Extend your left arm at the elbow to lift off the floor. Perform the movement smoothly, without jerking. Bend your left arm at the elbow and return to the starting position.

Try to transfer the load to the arm, and not rise with the lateral abdominal muscles. After a 15 second break, repeat the exercise on the other side.

Superman with arms spread

Starting position: lying on the wand in other words, arms are spread apart. Turn them palms forward so that little fingers touch the floor.

How to do it?

While contracting the shoulder muscles, lift both arms off the floor at the same time. Return to starting position. Do not raise your head and legs, the neck should be relaxed. Only hands work.

Superman in flight

Starting position: lying on his stomach, hands on hips, palms up.

How to do it?

Bring your straight arms across the sides to your head while turning them palms down. Also pass them back through the sides, turning them palms up, and hold them in weight above the hips. You can raise your head slightly off the floor, but do not pinch the neck muscles.


Starting position: lying on his stomach, feet shoulder-width apart, hands behind his head .

How to do it?

Straining your back muscles, gently lift the body off the floor. Return to starting position. Make sure that the movements are not harsh and that your feet remain on the floor. To properly distribute the load on the arms and back, keep your elbows clearly to the sides.

Reverse push-ups and touch leg raises

Starting position: sitting on the floor, knees bent, feet shoulder-width apart and pressed to the floor. Place your hands behind you slightly wider than your shoulders. Raise your pelvis using your legs and arms so that your body forms a straight line.

How to do it?

Bend your elbows, lowering the body. Try not to lower your hips too much. Straighten your arms and return to the previous position. Repeat the movement two times.

From the starting position, lift your left leg and right arm. Touch the foot with the brush. Return your arm and leg to the floor. Repeat the movement with the other hand. Alternate exercises: after two reverse push-ups, perform leg raises with a touch of the hand.

Knee push-ups

Starting position: lying on the knees. Arms shoulder-width apart, hands pointed straight forward.

How to do it?

Bend your arms and lower your body almost to the floor. The elbows should be directed along the body. Rise on your hands to the starting position. Make sure that the body forms a straight line, there is no deflection in the back, and the pelvis remains level.

Performing this set of exercises several times a week, you can not only make your arms thinner and stronger, but also improve your posture. To increase the intensity of your workout, repeat two or three sets in a row after a 1-minute break.

10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment)

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