9 No-Equipment Exercises For Toned Arms

Hello All!!

Commoners like us always look up at celluloid goddesses and wonder how they are so toned! You to want arms like Deepika Padukone, don’t you? For that you don’t need a gym membership or to lift heavy weights. Just try the following moves that tone up your arms and rock!

Exercise no.1: Side Slimmer

Begin on the left side with your left forearm on the floor, right arm extended towards the ceiling with your left foot pressing into the wall. Lift your hips off the floor doing a side plank and raising the right leg as high as possible. Hold position for about 30 seconds. Switch sides and repeat the exercise.

This exercise works the shoulder and obliques.

Exercise no.2: Chair Dip

You need a chair for this exercise. Sit on the chair’s edge with your hands on the seat’s edge, keep your fingers forward, legs extended and feet bended. Use your arms to lift yourself from the chair. Bend your elbows and lower you body till your upper arms are kind of parallel to the floor. Your hips should be directly under your shoulders. Push by hands and rise up completing one rep. You need to do 12 reps.

This exercise works triceps and shoulders.

Exercise no.3: Full Circle

Begin with a push up position. In a single fluid and circular motion, shift your weight to the right arm and then lower yourself towards the floor. After this shift your weight to the left arm and bring yourself to the starting position. Do 4 reps and then switch directions, lower yourself on the left side first, for 4 more reps.

This exercise woks the chest, shoulders and triceps

Exercise no.4: Grab and Go

Start with the tabletop position: with your face facing upwards, your hands under your shoulders, your fingers forward, hips lifted and knees bent. Bend your elbows to lower yourself towards the floor, straighten up arms and grab the left foot with your right hand. Return to table top position. Repeat the same on the opposite side. Alternate sides for about 30 seconds.

This exercise works shoulders, triceps, butt, abs and thighs.

Exercise no.5: X Jump

Begin with the plank position. Keep your arms straight, wrists directly below your shoulders and legs together. Engage your abs and jump your feet out making a wide V. Hop your feet back together to return to the starting position. Keep jumping in and out for 1 minute.

This exercise works your shoulders, triceps, chest, abs and thighs.

Exercise no.6: Triangle push up

Begin with the plank position. Bring hands together so that the thumbs and forefingers form a triangle. Do a complete push up for 1 rep. If it is tough, bring your knees down and 12 reps.

This exercise works shoulders, chest and abs.

Exercise no.7: Arm-flab fighter

Stand facing the wall at a distance of one foot from it. Extend your arms and place them on the wall with your left knee raised to the hip level. Keeping your elbows in line with your shoulders, lean forward till your forearms rest on the wall as you extend the left leg back. Reverse to complete one rep. Do ten reps. Switch legs and repeat.

This exercise works the arms, chest, abs, butt and hamstrings.

Exercise no.8: Krav Maga Kick

Sit with your knees pulled towards your chest with your hands on the shins, feet bent and slightly off the floor. Roll onto the right hip and brace yourself with both hands while extending legs to the left. Return to the starting position. Repeat on the left side for 1 rep. Try doing 15 reps.

This exercise works abs, arms, butt and legs.

Exercise no.9: Crocodile Lift

Lie on your left with legs extended and left hand supporting your upper body. Bend your right knee and place the right foot in front of the left thigh with the right arm on the hip. Lift your hips as high as possible. Lower the hips and return to the starting position. Do fifteen reps. Switch sides and repeat.

This exercise works abs, triceps and chest.

Will you try 9 No-Equipment Exercises For Toned Arms?

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