8 exercises to slim arms without lifting weights

Usually arm exercises will require the use of weights. However, in fact, there are many exercises to help keep the arms strong and slim without the need for fancy equipment. 8 arm exercises you can do without lifting weights like: bicep curls to push press, arm circles,...

1. Arm circles

Strengthen shoulders and arms with simple but highly effective circular movements. You can do this exercise in minutes without any equipment. Steps include:
Stand with your feet shoulder width apart. Straighten your arms out to the sides to form a T shape with your body. Slowly rotate your shoulders and arms to form forward circles about 1 foot in diameter. Continue doing 15 rounds, then reverse directions and complete the next 15 rounds in the opposite direction. Do a total of 3 sets.

2. Tricep dips

Tricep dips are exercises that work the triceps using body weight. To do this exercise, you can use a bench, a stable chair, a couch, or a half wall. Steps include:
Place your hands shoulder-width apart on a bench or chair, and extend your legs in front of you. Keep the elbows slightly bent to maintain tension in the triceps. Lower your body slowly toward the floor with the help of your elbows, until they are at a 90-degree angle. Make sure the back is close to the seat. As you lower your body, hold this position for a second and then press down on the chair to straighten your elbows. Repeat the movement 15 times. SEE ALSO: 10 exercises to reduce underarm fat

3. Bicep curls to push press

This exercise mainly focuses on the biceps muscle, besides it also works on the deltoid muscle. You can use weights for this exercise, but it is still effective when working out with common household equipment such as water bottles, food boxes,... Steps to follow include:
Get started Stand with your feet hip-width apart and your back straight. Hold the object you use for the workout in one hand, with the palm facing forward and the arm stretched down to the side. Keeping your elbows close to your body as you curl your biceps, lift the object over your shoulders in a controlled motion. Next, rotate your hand outward so that the palm and wrist are facing up as you push the object overhead. Extend your arms as much as you can. Slowly bring the object back to its original position. Complete 8 reps with each arm and then switch to the other. Aim for 3 rounds on both sides.

4. Plank sidewalk

Plank sidewalk is an exercise to help tone the abs as you strengthen the arms. The steps include:
Set a timer for 1 minute before starting the exercise. Start in an overhead plank position with arms extended below shoulders and palms firmly planted on the ground. Extend your legs back with your toes pressed into the floor. Instead of standing still, move your arms and legs to the side. Take 2-3 steps in the same direction. Then return to the original starting point and perform the same steps in the other direction. Continue the side-to-side movement until the time is up. Extend the exercise by 30 seconds or more if you feel like you still have enough strength.

5. Kickboxing punches

If you have ever taken a boxing or boxing class, you will know that throwing punches burns a lot of calories. This exercise tones and strengthens the arms and upper back. The steps include:
Start the pose with your feet hip-width apart. Bring your right arm up at a 45-degree angle with your fist just below the jawline. Extend your arms above your body as you punch your fist at the imaginary target in front of you. Apply punch pressure but don't overwork your shoulder muscles. Do 15 powerful punches with one arm before switching to the other. Complete 4 exercises on both sides. SEE ALSO: 10 best hand strengthening exercises

6. Rolling pushups

Instead of doing traditional push-ups, try a full-body workout that tones your arms and focuses on your back and shoulders. The steps include:
Start with an elevated plank and lower down similar to a traditional push-up. As you return to the starting position, lift one arm off the ground and extend it toward the ceiling. Swing back by placing your other arm on the ground on the opposite side behind. Raise your other arm overhead as you rotate into a raised forward plank position. Lower into a push-up and repeat on the other side. Complete 10 push-ups for one set, doing a total of 3 sets.

7. Side plank

This exercise works on the shoulders and arms, the steps include:
Lie on your right side on the floor and raise your body. Lift your forearms to the ground for stability, arms and shoulders should form a 90-degree angle. Extend legs with feet as support, torso in a straight line relative to neck, head and legs Unsupported upper arms perform a straight stretch toward the ceiling. Hold for 30 seconds then switch to the left side and do the same.

8. Superman

Superman exercises work your whole body. It strengthens your abs, spine, arms, shoulders, and buttocks. Steps to proceed include:
Prepare a yoga mat and start in a face down position, lying on your stomach. Extend your arms and legs, and keep your neck balanced. Keep your torso stationary and raise your arms and legs toward the ceiling. Try to create a "U" shape with your body, with this pose you will look like superman or superman flying. Hold the position for 5 seconds, lower your arms and legs and return to the starting position. Repeat the movement 10 times in one set, and do 3 sets. In short, the exercises to help keep the arms strong and slim without lifting weights can be done easily at home, with high efficiency. However, before performing the exercises, you should warm up your body to avoid injury. Make a suitable exercise schedule to achieve the desired results.

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Reference source: healthline.com

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