Arm Exercises Without Weights

Being fit is the need of the hour for almost all of us considering our sedentary lifestyles. But try as much as we can, we hardly find time for it. Result: chunks of flab around our waist, legs, arms and where not. If gym and dumbbell routines are not your thing, you can still figure out ways to lose weight around your lower body by regular walks, taking the stairs, and other such activities. But you might be clueless about how to effectively lose weight around your arms. So, here are a few arm exercises you can do without weights. And what’s more? Some of these can be done in the comfort of your home too. Here goes:

Arm Circles

• You can target the flab around your shoulders, biceps, and triceps through this exercise:
• Stand straight with your feet flat on the ground
• Extend your arms on either side so that they are at 90 degrees
• Now, slowly start rotating your arms simultaneously in a clockwise direction
• Repeat the same in an anti-clockwise direction as well
• Take a break in between before switching the directions

In the beginning, start with 10 rotations. Then gradually increase as your muscles get used to it. Make sure to pull in your abdominal muscles and stand upright while doing this exercise.

Tricep Dip

• This exercise can be done in the office (using a chair), park (bench), and even at home:
• Sit on a chair, sofa, or a bench and grasp the edges on either side with both hands
• Stretch your legs in the front
• Now, slowly move in front and get off the seat while still keep your legs stretched
• Let your arms support your body
• With the help of your arms, slowly dip and pull yourself up

Start this exercise with one set of 15. Later you can increase it to 3 sets.

Push Ups

• This is a very popular and easy exercise to lose arm fat:
• Lie down with your tummy flat on the floor and make sure your body is properly aligned in a straight line
• The feet should be together with toes pointing down
• Keep your palms on the floor and apart at shoulder-width distance
• Now, slowly lift your body while balancing it on your palms and the pointed toes
• Do as many push-ups as you can but break it down in sets of 3

This exercise strengthens your core muscles too. However, if you are new to it, you might not be able to easily lift your body on your toes. So, you can start off by keeping your knees to the ground and lifting your weight off from the thighs. This way, your weight balance will shift from the toes to the knees.

Pull Ups

• This exercise needs to be done in a gym with a trainer. If you are doing it at home, then do so under professional supervision. For this exercise, you need a high horizontal bar:
• To start off, hold the bar with your hands with your arms at shoulder-width distance
• Now, with the help of your trainer/partner, raise your body
• Your body should be raised high enough to touch the bar with your chin
• Then, slowly back down
• Repeat this until you gain enough strength to do it on your own

Planks

• This exercise is similar to the push-ups, but here the body is pushed up with the help of the entire forearm. Here’s how you need to do it:
• Lie down with your tummy flat on the ground
• Make sure your body is straight and properly aligned
• Your legs should be straight and your feet need to be together, upright with your toes pointing downwards
• Rest your entire forearm on the ground with palms to elbow all facing the floor
• Your forearms should be parallel to the floor
• Now, slowly lift your body above the ground using your forearms to raise you
• Balance your body on your toes and forearms and hold this position for at least 30 secs

Repeat this exercise and increase the duration as your arm strength grows.

Doing any of these exercises regularly should be enough to help you get rid of that extra flab on your arms. However, if you experience any strenuous pain or injury for more than 2 days, discontinue the exercise and consult a doctor.

Was this article helpful?

Community Experiences

Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals. Let our readers get your unique perspectives and do better together! Read our Comment Policy to know about the guidelines.