A sculpted and fit body is only possible with regular exercise. Along with other parts of the body, it is very important to have toned and fit arms. Arm exercises generally focus on the triceps and biceps. Although there are numerous exercises which build the arms using weights, there are some very effective exercises which can also be done without weights. Arm exercises without weight are an excellent way to build and tone your upper arms.
Some of the best exercises which can be done using no weights at all are headstands, arm circles, pushups, pull-ups, handstands, plank and triceps dip. These exercises use no weights at all yet are a complete workout for the arms. In this article, we will discuss best arm exercises without weights which will help you tone your arms.
6 Weight Free Exercises For The Arms
1. Arm Circles
Arm circles are an exercise which tones your triceps, shoulders and biceps. To do this exercise, extend your arms on either side outwards and then rotate your arms in a clockwise motion.Do this for about 4 repetitions and then move your arms counter clockwise for another 4 repetitions. Arm circles provide your arms tone and definition.
Lie with your head on the floor. Now lift yourself up with the strength of your arms so that your legs are directly pointing upwards. Balance your entire body on your head using the strength of your upper arms.
Relax your body after holding this position for about 3 seconds. Do as many repetitions as you can. In case you find this difficult to do, first practice against a wall.
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3. Triceps Dip
In order to do the triceps dip, place your hands on a bench and balance your upper body on it while your legs are extended in front of you.Now lower your whole body to the floor using the muscles of the triceps. Hold this position for about 3 seconds and raise yourself. This ensures that you are able to strengthen your arms.
Balance your body on the palm of your hands and the toes of your feet. Now lower your entire body to the ground till your chest is almost touching the ground. Hold this position for 1 second.Then release your body to the original starting position. You can do about 12 to 15 repetitions of this exercise for 3 sets for optimal benefit.
In order to do the pull-ups, you need a pull-up bar. You need to grip the pull-up bar firmly with both hands and raise your chin to the level of the bar. Now lower yourself back to the original starting position.Pull-ups are great for strengthening and toning your arms. They help you to build your arm muscles and they help you to use body weight as a tool for exercise.
For this exercise, you need to balance your entire body on the palms of your hands and the toes of your feet for about 3 seconds. Then you need to lower yourself to the ground.This constitutes one repetition. You can do about 12 to 15 repetitions of this exercise for 3 sets for maximum benefit.