Want to get stronger arms, but you don’t have access to weights or a gym? We’ll show you how with these five moves. Each move has options for beginners and more advanced fitness levels.
Do 10 reps of each move and then three sets overall, taking a short break in between sets to catch your breath. Add this to any workout or get it done after your runs or walks 3 times a week.
Move 1: Push-Up
A push-up is one of the best body-weight workout moves as it targets more than your arms and back, but also your core.
If you’re a beginner, start by doing these on your knees. Slowly progress to being able to do 10 full push-ups. Make sure that you keep your body in a straight line and lower down to the mat until your body is parallel. Do these slowly and with intention (it will burn more). Do 10.
Move 2: Triceps Dip
Tricep dips work the muscles in the upper arm, specifically the triceps, and are one of the best exercises for toning the arms.
Find a bench or even a large log in a park. Face away from the bench, placing your hands on the bench behind you. If you’re a beginner, bend your knees, otherwise keep them straight out in front of you. Press into your palms to lift your body and slide forward just far enough that your bum clears the edge of the bench. Lower yourself until your elbows are bent between 45 and 90 degrees. Push yourself back up slowly until your arms are almost straight and repeat 10 times.
Move 3: Reverse Plank into Crab Crawl
You’ll need a bit of space for this move. Crab walking will help you burn fat and tone your back, arms, shoulders, core, legs and even hamstrings!
If you’re a beginner, hold a reverse plank for 10 seconds to complete one rep, lower yourself down to rest between reps. Do 10.
If you’re more advanced, start from a reverse plank move and then bend your knees up to the ceiling to form a crab. Move forward by advancing your opposite hand and foot simultaneously, alternating sides. Move four paces forward and then four paces backwards. This is one rep. Repeat 10 times.
Move 4: Walking Plank
This not only builds great arm strength, but is great for building a strong core!
Start by getting into a forearm plank position. Start by pressing into your right palm and straightening your right arm, followed by your left. Lower your right forearm back down, followed by your left, so that you’re back into a fore-arm plank. Do 5 starting with the right side and then 5 starting with the left side. Keep your hips square and core engaged.
If you’re a beginner, place your knees on the ground like an assisted push-up.
Move 5: Inch Worm
To activate the shoulder, arms, and core, start standing, then exhale into forward fold and place your palms on the floor. Walk your hands out one at a time until you arrive in a high plank position. Then walk your feet forward one at a time to meet your hands. That’s one rep.
Bend your knees to make it easier.
If you’re a beginner, stand in front of a chair, bend forward and place your hands on the front edge of a sturdy chair or couch. Walk your hands from the front to the back, rear of the seat and back again.