5 No-Equipment Moves That’ll Tone Your Arms – Fast!
If you’re like us, toned arms are probably pretty high on your dream body wish list! But you won’t get them by sitting on your butt and reaching for the remote…
To get you on the road to great guns, we’ve enlisted the help of Finola Power from Evolution Fitness. Here are her top five no-equipment moves to get banging biceps and terrific triceps. Fast.
1. Push Ups
Hands just wider than your chest. Body straight, neutral spine, long neck, hips level with chest. No sagging hips! Hands should be positioned so they are in line with your chest.
Start by moving the chest to the floor. You need to be ACTIVE and not just let your body fall down. Keep your elbows in – don’t let them shoot out to the side, as it won’t help you get stronger and leaves you susceptible to injury. Your chest should now be on the floor and your hips just off the ground. Push away from the floor to come back to your start position. Do 3 sets of 10-15 reps.
Make it harder with: feet elevated, tempo changes or a narrow hand position.
Make it easier: by using a bench or a wall.
2. Tricep Dips
Find a bench or a chair to use for your dips (this should be two to three feet off of the ground and at least as wide as your shoulders). Grip the edge of your bench with your hands beside your hips. Keep your palms down, fingertips pointing forward and towards the floor, and thumbs next to your hips. Lift your butt off of the bench and walk your feet out slightly so that your butt is in front of the chair.
Slowly lower your body by bending your elbows. You should have a right angle between your upper arms and the forearms, and your butt should be a few inches off the ground.
Keep the elbows pointing back and close to your body. Straighten your arms to push yourself back up. Keep your shoulders back and make sure you don’t lift your hips as you come back up (cheating!!). Do 3 sets of 10-15 reps.
Make it harder with: straight legs, feet elevated or added weight on hips.
Make it easier with: bent knees, or reducing how far you lower yourself.
3. Lateral Side Raises
Stand with a straight torso and your arms by your side with your palms facing you.
While maintaining the torso in a stationary position (no swinging), lift your arms from your side with a slight bend in the elbow and the hands slightly tilted forward. Continue until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower your arms back down slowly to the starting position as you inhale. Do 3 sets of 10-15 reps.
Make it harder by: adding resistance bands or weights.
Make it easier by: performing the move while seated.
4. Plank Shoulder Taps
Start in a plank position, with your wrists under your shoulders and your feet hip width apart.
- Touch your left shoulder with your right hand and return to plank position. Touch your right shoulder with your left hand and continue alternating sides until the set is complete.
- Make sure you keep your core tight, engage your glutes, and keep your spine, head and neck aligned. Do 3 sets of 10-15 reps.
Make it harder by: increasing speed, taking one foot off the ground or adding weight on your back.
Make it easier by: Starting with the knees on the ground.
5. Burpee Push Up
Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
Jump both feet back so that you’re in a planked position. Drop to a push-up – your chest should touch the floor. Push up to return to plank position. Jump the feet back in towards the hands. Explosively jump into the air, reaching your arms straight overhead. Make sure not to arch your back when coming out of the burpee, as this lead to an aching lower back. And make sure to always touch the chest to the floor, not just the belly button or pelvis. Do 3 sets of 10-15 reps.
Make it harder by: trying the move with one leg off the ground.
Make it easier by: dropping to your knees when pushing yourself back up into plank position.
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