HOW TO TONE YOUR ARMS WITHOUT WEIGHTS

We all want toned, beautiful arms. But toning them is another story. Dragging yourself to the gym feels like a chore, nobody wants to do it. 

Fortunately, you could get a legit arm workout (and therefore sexy toned arms) at home without touching a single barbell or a dumbbell.

Each move should be done for one full minute—you can start with one run-through (so five minutes and you’re done!), and then repeat them as you gain strength.

1-Wall Push-Ups

Sure, push-ups aren’t the easiest thing in the world to do. But wall push-ups allow you to adjust your difficulty level, making them easier than “normal” push-ups.

Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. 

Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. 

Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion.

2-Floor Dips

You can do dips in a chair, but people often lift up too high, turning the workout into more of a pelvic thrust than an arm workout. On the floor, it’s easier to watch your form.

Sit on the mat or towel with your feet out in front, knees bent to 90 degrees and hands face down behind you.

Keeping your elbows pointing behind you, slowly raise your shoulders until your arms are almost straight.

Slowly return to the starting position without letting your bum touch the floor

Tip: If you’re a beginner or don’t have the necessary core strength yet, it’s okay to 'cheat” and touch the ground, but try to touch it just slightly and push back up.

3-Half Circle Arm Rotations

Those arm circles you had to do in gym class are surprisingly good at building upper body strength, but the repetitive motion makes it easy to zone out and abandon quality circles. 

Half-circle rotations are a more active move that works deep into your arm muscles.

Stand tall with your feet together with arms at shoulder height and straight out and your palms facing the floor.

Counting to 20, rotate your arms in forward circles. The circles should be about the size of a watermelon.

After 20, reverse the circles and again count to 20. Without stopping, lift your arms up and down like flapping wings for 20 counts, then forwards and backwards for another 20.

By now your arms and shoulders should be burning. The last challenge is to hold your arms out still and straight for a final 20 seconds. 

Tip: Think of the motion as a slap forward and a slap back

4-Weight-Free Rows

To create resistance with a weight-free row, all you need is your own fist. Though typically done with a dumbbell, making a tight fist activates the muscles of your arm enough to make for a substantial workout.

To do it, bend slightly forward by hinging at the hip. Bend your elbows at your sides, and pull your arms back without unbending at the elbow, creating a rowing motion.  

This works biceps and triceps in addition to activating the muscles of your upper back. Repeat for a full minute.

Tip: Make sure to keep your arms close to your sides to maximize the effectiveness of this workout.

5-X Jumps

Your inner cheerleader finally has an outlet with X jumps, a cardio move that engages your whole arm and simultaneously strengthens your abs and legs.

First, put your hands straight behind you. Then bend your knees. Lift your heels off the ground as a prep. And hold your arms in a "high v". 

Circle your arms down and around And jump off the ground and spread your arms and legs like your body is an "x".

Tip: This can be tough to do for a full minute when you’re just starting out, but do as many as you can.