Many people who are trying to get fit often overlook the importance of keeping their upper bodies in good shape. One of the reasons is that they’re afraid of gaining muscles from lifting weights.
Well, if you’re not looking into getting the arms of a bodybuilder, then weights shouldn’t be necessary for your fitness regimen. Even without any equipment, you can still do arm workouts and keep them in top shape. Besides, the weight of your own body that could serve as your equipment and load it on your arms.
There will be no heavy lifting required to make your muscles work, and you don’t need to pay for any gym membership. However, you need to remember that these workouts aren’t totally focused on your arms, but that doesn’t mean they’re not effective. Most of the arm workouts without weights involve push-ups and planks, they work out your core muscles at the same time.
Here are ten of the best arm workouts you can do at home to lose arm fat and tone your arm muscles, even without any weight.
1. Plank Tap
Position yourself in a high plank and place your hands should-width apart with your palms flat on the floor. Keep your shoulders stacked directly above your wrists and make sure your legs are extended. Tap your left shoulder using your right hand, ensuring your core and glutes are engaged so your hips remain still. Repeat on the opposite side, tapping your right shoulder with your left hand. That completes 1 rep. If you’re having a hard time, try to separate your legs a little more.
Another effective way to work your arm muscles, and it’s easy to do at home. You can do it using the back of two sturdy chairs or even at the corner of a countertop. To do this, balance yourself between two chairs, or one chair and a countertop. Your feet should be on the other and your hands on the opposite side. Maintain a straight back and keep your chest up, then lower your body until your elbows are bent, making a 90-degree angle. Then, get back up to straighten your arms.
3. Incline Push-Up
If you hate push-ups, but you know you need it, then you will love this one. The incline push up is like a regular push up, but a lot easier. You will need a box, a bench or a step where you can elevate your body during the exercise. The higher your upper body from the ground, the easier it will be.
Get into a plank position, with your palms flat on the surface, keeping your hands aligned with your shoulders. Whilst engaging your core and glutes, bend your elbows and slowly lower your chest to the bench or box. Push yourself back up until your arms straighten, and repeat.
This one seems easy like an easy arm workout, but it can be challenging to maintain. From its name, all you have to do is pretend like you’re an inchworm. Start with standing tall and keep your feet aligned with your hips. Slowly bend at your waist and put walk your hands forward until you come into a high plank position. Pause for a second before walking your hands back to return to standing position.
5. Plank Jack
Everyone is familiar with jumping jacks, but only a few are aware of the plank jack. This is done in a high plank position, with palms flat on the floor. Keeping your shoulders straight and directly above the wrist, and your legs extended at the back. Next, jump your feet in and out, just like how you do jumping jacks. Remember to keep your core and glutes engaged, and makes sure not to let your hips and butt bounce while you jump.