fitness

Flabby arm exercises without weights

By Forever Expert

Steps to do pushups

1. Lie down on the floor facing downwards.
2. After that, place both your hands on the respective sides of your shoulders and extend your arms to lift your body. While doing so, make sure to keep your body completely straight and feet joined together.
3. Then, slowly lower down your body in such a way that your chest touches the floor.
4. Slowly lift your body back to the initial position and repeat these steps 20-40 times per set.

Pull-Ups – Pull-Ups is one of the most effective and intense upper body exercises in the world. The main targeted areas of this exercise include lats, biceps, back, shoulders, and arms. This exercise not only helps in toning the arms but also in strengthening them by building muscles. Furthermore, this exercise helps in improving joints health, stamina, and overall body balance.

Steps to do pull-ups

1. Firstly, you will need a sturdy metal bar horizontally fixed at a height 1-2 feet above your head.
2. After that, grip the bar with body hands distanced at a shoulder-width.
3. Then, slowly lift your body by bending your elbows until your chin is at the same height as the bar.
4. Slowly lower down your body without touching your feet on the floor and repeat these steps 20-30 times per set.

Triceps Dips – As the name suggests, triceps dips are mainly focused on the toning, building, and strengthening of the triceps. Other target areas of this exercise include shoulders, biceps, chest, core, and back. Furthermore, this exercise helps in improving the flexibility and strength of the complete upper body. To make triceps dips more intense, you can add weight to your body while performing these.

Steps to do triceps dips

1. Sit straight on a gym bench or a sturdy metal chair with arms.
2. After that, you need to grip the bench or the chair arms with both hands while extending your legs straight.
3. Slowly, push your body forward away from the bench and lower your hips towards the ground by bending your elbows and knees.
4. Lower your body as much as possible and slowly return to the initial position after that.
5. Repeat these steps 20-30 times per set.

Plank with shoulder trap – This is a more intense variation of the standard plank pose. The key target areas of this workout are shoulders, biceps, triceps, chest, shoulders, core, and back. When you start finding the standard plank pose to be an easy exercise, you should add this exercise to your routine. Also, plank with shoulder tap helps in improving body posture, stability, and balance.

Steps to do a plank with shoulder tap

1. Get down on the floor into standard plank position i.e. extended arms and completely straight body.
2. Now, slowly pull your right hand off the floor and tap your left shoulder with it. Also, make sure to keep your body balanced & straight on your left arm.
3. Bring back your right hand to the initial position and do the same steps with the left hand.
4. Repeat these steps 20-30 times per set with both arms.

Lateral plank walk – This another variation of the standard plank pose, which involves walking laterally in the plank position. The main target areas of this exercise include the shoulders, chest, biceps, triceps, core, lats, and hips. This is a great exercise to build upper body strength and muscles. Moreover, it helps in improving body posture and steadiness.

Steps to the lateral plank walk

1. Get down on the floor in the standard plank position i.e. extended arms and straight body on toes.
2. Then, lift & place both your right arm and leg towards your right side of the body, followed by the left arm & leg. Also, make sure not to bend your body while doing so.
3. After taking two steps towards the right side, take two steps back towards the left side to reach the initial position.
4. Repeat these steps 20-30 times per set.

Inchworm Exercise – Inchworm is one of the most effective exercises to lose arms fat fast at home. The key target areas of this exercise include shoulders, biceps, chest, core, back, triceps, and hamstring muscles. As it involves most of the muscle groups in the body, it works as a great warm-up workout.

Steps to do the inchworm exercise

1. Stand straight with your feet distanced at a shoulder-width distance.
2. Slowly bend your upper body & knees to place both your hands on the floor.
3. After that, move your hands forward like you’re walking on them, without moving your feet.
4. When you get into the standard plank pose, walk back with your hands and return to the initial position.
5. Repeat these steps 20-30 times per set.

Diamond Pushups – Diamond pushup is a variation of the standard pushup but is more intense than it. The key target areas of this exercise include the shoulders, biceps, triceps, chest, core, and back. It is a great exercise to lose arm fat quickly. Furthermore, it helps in strengthening and toning of the complete upper body.

Steps to do diamond pushups

1. Get down on the floor into the standard plank position.
2. Bring both your hands together to form a triangular shape with the thumbs & forefingers of both hands.
3. Now lower your body towards the floor and lift it back up, just like standard pushups.
4. Repeat these steps 20-30 times per set.

Burpees with pushups – This is a variation of the standard Burpees exercise and it is one of the best full-body workouts. The main target areas of this exercise include shoulders, chest, biceps, triceps, core, legs, and buttocks. Furthermore, this exercise is great for weight loss and muscle development.

Steps to do burpees with pushups

1. Stand straight with both feet distanced at a shoulder-width.
2. Bend down into the squat position to place both hands in front of your feet. Then, immediately jump your feet backward to form the standard plank pose with your body.
3. After that, do a pushup by bending your elbows and straightening arms.
4. When you have completed 1 pushup, jump back your feet near your hands and get up into the squat position.
5. Jump straight in the air and clap your hands above your head.
6. Repeat these steps 15-30 times per set.

The bottom line!

So these were the 10 most effective flabby arm exercises without weights. By combining these exercises with a healthy diet, you can easily lose excess fat and get into shape very quickly.