6 Arm Exercises Without Weights You Can Do at Home

Celebrity fitness trainer Deanne Panday tells you how to take your arms from flab to fab

23 June, 2020

6 Arm Exercises Without Weights You Can Do at Home

Celebrity fitness trainer Deanne Panday tells you how to take your arms from flab to fab

Exercise 1 Plank to Upward Dog. This works on the chest, arms and lower back. How to do: start in a plank position, tummy tucked in and body aligned in one straight line from head to toe. Lower down slowly toward the floor, elbows tucked in towards your waist. Hold. Raise up to an upward dog position, shoulders away from your ears and back. Go back to plank position. Hold and repeat. Reps: 12 to 15

1excersise_1a.jpgExercise 1 Plank to Upward Dog. This works on the chest, arms and lower back. How to do: start in a plank position, tummy tucked in and body aligned in one straight line from head to toe. Lower down slowly toward the floor, elbows tucked in towards your waist. Hold. Raise up to an upward dog position, shoulders away from your ears and back. Go back to plank position. Hold and repeat. Reps: 12 to 15

Exercise 1, Modified Version. How to do: start with knees on the ground. Then lower yourself into a a partial push up position, just above the ground with elbows tucked in. Hold. Move to upward facing dog position. Hold. Get back to a partial push up plank position. Repeat.

2excersise_1b.jpgExercise 1, Modified Version. How to do: start with knees on the ground. Then lower yourself into a a partial push up position, just above the ground with elbows tucked in. Hold. Move to upward facing dog position. Hold. Get back to a partial push up plank position. Repeat.

Exercise 2 Plank, Leg lift, Push up. Works on the arms (triceps, shoulders, biceps) and upper body, lower back and the core. How to do: start in a plank position with one leg lifted straight out. Keeping the leg lifted lower down slowly in a controlled manner.

3excersise_2a_0.jpgExercise 2 Plank, Leg lift, Push up. Works on the arms (triceps, shoulders, biceps) and upper body, lower back and the core. How to do: start in a plank position with one leg lifted straight out. Keeping the leg lifted lower down slowly in a controlled manner.

Exercise 2 Hold just above the floor with elbows tucked in (as shown in the picture). Reps: 8 right leg lift / 8 left leg lift

4excersise_2b_0.jpgExercise 2 Hold just above the floor with elbows tucked in (as shown in the picture). Reps: 8 right leg lift / 8 left leg lift

Exercise 3 Superman: this exercise works the shoulders, lower and upper back, glutes, hamstrings and increases core strength. How to do: Lie on your tummy, lift your hands and legs up like in a superman pose. Keeping your legs lifted, move your hands towards your lower back. Hold.

5excersise_3a_0.jpgExercise 3 Superman: this exercise works the shoulders, lower and upper back, glutes, hamstrings and increases core strength. How to do: Lie on your tummy, lift your hands and legs up like in a superman pose. Keeping your legs lifted, move your hands towards your lower back. Hold.

Exercise 3 As shown in the picture bring your hands to the lower back and then take them to the front, as if you were swimming. Reps: 15 reps

6excersise_3b_0.jpgExercise 3 As shown in the picture bring your hands to the lower back and then take them to the front, as if you were swimming. Reps: 15 reps

Exercise 4 Elbow Plank to Downward Dog. Works on triceps, shoulders and upper back. How to do: start with an elbow plank position with tummy tucked in.

7excersise_4a2028129_0.jpgExercise 4 Elbow Plank to Downward Dog. Works on triceps, shoulders and upper back. How to do: start with an elbow plank position with tummy tucked in.

Exercise 4 Lift up from this position to a downward dog (as shown in the picture) and back in one movement to an elbow plank. Repeat. Reps:10-12 times.

8excersise_4b_0.jpgExercise 4 Lift up from this position to a downward dog (as shown in the picture) and back in one movement to an elbow plank. Repeat. Reps:10-12 times.

Exercise 5 Tricep Push-ups. Works on the tricep/wobbly arms or granny arms. How to do: Start with a plank position, place your arms together, fingers in a diamond position. Thumbs touching and four fingers forming a diamond shape.

9excersise_5a_0.jpgExercise 5 Tricep Push-ups. Works on the tricep/wobbly arms or granny arms. How to do: Start with a plank position, place your arms together, fingers in a diamond position. Thumbs touching and four fingers forming a diamond shape.

Exercise 5 How to do: Lower your body down slowly to almost above the floor (as shown in the picture). Elbows go out to the side. Hold. Raise back up. Repeat. Reps: 12 times

10excersise_5b_0.jpgExercise 5 How to do: Lower your body down slowly to almost above the floor (as shown in the picture). Elbows go out to the side. Hold. Raise back up. Repeat. Reps: 12 times

Exercise 6 Plank to Push Back. Works on the upper back, arms, the core and hips. How to do: Start in a plank position. Move back to a push back position with chest touching your thighs and knees turned outward. Stay on your toes. Hold.

11excersise_6a.jpgExercise 6 Plank to Push Back. Works on the upper back, arms, the core and hips. How to do: Start in a plank position. Move back to a push back position with chest touching your thighs and knees turned outward. Stay on your toes. Hold.

Exercise 5 Go back to plank position (as shown in the picture). Repeat. Reps:15-20 times. All of the 6 exercises are to be done in 3-4 sets. Make sure to breathe. Do not hold your breath. Keep the movement slow and controlled. Deanne says, "I prefer an entire upper body workout as it burns more calories compared to just isolation work. Take minimum rest between reps. Between sets take 2-4 minutes rest. The idea is to do these exercises non-stop. When you break into a sweat the metabolic rate improves."

12excersise_6b.jpgExercise 5 Go back to plank position (as shown in the picture). Repeat. Reps:15-20 times. All of the 6 exercises are to be done in 3-4 sets. Make sure to breathe. Do not hold your breath. Keep the movement slow and controlled. Deanne says, "I prefer an entire upper body workout as it burns more calories compared to just isolation work. Take minimum rest between reps. Between sets take 2-4 minutes rest. The idea is to do these exercises non-stop. When you break into a sweat the metabolic rate improves."

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