Working out your arms and shoulders does not have to mean going to a gym or buying expensive equipment. You can get strong, toned arms right in your living room using nothing but your own body weight. Many women think they need weights to build beautiful arms, but that is not true at all.
No equipment workouts are perfect for busy women who want to fit exercise into their day. You can do these moves anywhere – at home, in a hotel room, or even outside in your backyard. They do not take up much space and you can finish a great workout in just 20 minutes.
These 8 exercises will help you build lean muscle in your arms and shoulders. They will make your arms look more toned and help you feel stronger in your daily life. You will be amazed at how much you can accomplish with just your body weight.
1. Push-Ups
Push-ups are one of the best exercises for your chest, shoulders, and arms. They work many muscles at the same time and help build real strength that you can use every day. Do not worry if regular push-ups feel too hard at first – you can start on your knees.
Get into a plank position with your hands slightly wider than your shoulders. Keep your body in a straight line from your head to your toes. Lower your chest toward the floor by bending your elbows. Push back up to the starting position.
If this feels too hard, drop to your knees and do the same movement. Do 8 to 12 push-ups. This exercise will help tone your arms and make your chest look lifted. It also makes you stronger for carrying groceries and lifting your kids.
2. Tricep Dips
Tricep dips work the muscles in the back of your arms. These are the muscles that many women worry about because they can get soft if you do not exercise them. This move will help tighten that area and make your arms look more defined.
Sit on the edge of a sturdy chair or couch with your hands next to your hips. Slide your bottom off the seat and support your weight with your arms. Lower your body by bending your elbows until your arms make a 90-degree angle.
Push back up to the starting position using your arm muscles. Keep your legs straight for more challenge, or bend your knees to make it easier. Do 10 to 15 dips. This exercise will help get rid of arm jiggle and make pushing movements easier.
3. Pike Push-Ups
Pike push-ups target your shoulders more than regular push-ups. They help create beautiful shoulder definition and make your shoulders look stronger and more feminine. This exercise also works your core muscles at the same time.
Start in a downward dog position with your hands on the floor and your bottom up in the air. Walk your feet closer to your hands so your body makes a V shape. Lower the top of your head toward the floor by bending your elbows.
Push back up to the starting position. Your body should stay in that V shape the whole time. Do 6 to 10 pike push-ups. This move will help create gorgeous shoulder curves and make you stronger for reaching overhead.
4. Arm Circles
Arm circles might look easy, but they will make your shoulders burn in the best way. They help build endurance in your shoulder muscles and improve your posture. This exercise also helps warm up your shoulders and prevent injury.
Stand with your feet hip-width apart and extend your arms out to your sides. Make small circles with your arms, keeping them straight and strong. Start with small circles and gradually make them bigger.
Do 15 circles going forward, then 15 circles going backward. Keep your core tight and do not let your arms drop. This exercise will help tone your shoulders and make them look more defined. It also helps fix rounded shoulders from sitting at a computer.
5. Plank to Downward Dog
This move combines two great exercises that work your arms, shoulders, and core. It helps build functional strength that makes everyday activities easier. The flowing movement also helps improve your flexibility.
Start in a plank position with your arms straight and your body in a line. Push your hips up and back into a downward dog position while keeping your hands planted on the floor. Hold for a second, then lower back to plank.
Keep moving smoothly between the two positions. Do 10 to 12 repetitions. This exercise will strengthen your shoulders and arms while also working your core. It helps create long, lean muscles that look great in sleeveless tops.
6. Wall Angels
Wall angels help strengthen the muscles that pull your shoulders back and improve your posture. Many women have tight chest muscles and weak back muscles from sitting all day. This exercise helps fix that imbalance and makes you stand taller.
Stand with your back against a wall and your feet about 6 inches away from it. Press your arms against the wall with your elbows bent at 90 degrees. Slowly slide your arms up the wall as high as you can while keeping contact with the wall.
Slide your arms back down to the starting position. Do 12 to 15 repetitions. This exercise will help open up your chest and strengthen your upper back. It makes your shoulders look better and helps reduce neck and shoulder pain.
7. Plank Shoulder Taps
Plank shoulder taps work your core and shoulders at the same time. They help build stability and strength that you use in real life. This exercise also challenges your balance and helps improve coordination.
Start in a plank position with your hands under your shoulders. Lift one hand and tap the opposite shoulder, then put it back down. Tap the other shoulder with your other hand.
Keep your hips as still as possible during the movement. Do not let your body rock from side to side. Do 10 taps on each side. This exercise will help tone your arms and core while making you more stable and balanced.
8. Superman Arms
Superman arms work the muscles in your upper back and rear shoulders. These muscles help you stand up straight and pull your shoulders back. Strengthening them helps create better posture and reduces shoulder pain.
Lie face down on the floor with your arms extended in front of you. Lift your chest, arms, and legs off the floor at the same time. Hold this position for 2 seconds, then lower back down.
Focus on squeezing your shoulder blades together as you lift up. Do 12 to 15 repetitions. This exercise will help strengthen your back and make your shoulders look better from behind. It also helps balance out all the forward movements you do during the day.
Conclusion
You do not need a gym membership or expensive equipment to get strong, beautiful arms and shoulders. These 8 exercises will help you build the toned arms you want using nothing but your body weight. You can do them anywhere and they only take about 20 minutes to complete.
The best part about bodyweight exercises is that they help you build functional strength. This means you will be stronger for carrying groceries, lifting your children, and doing all the things you love. Your arms will not only look better, but they will work better too.
Try to do these exercises 2 to 3 times per week for the best results. Start with the easier versions if you need to and work up to the harder ones as you get stronger. Remember that every woman starts somewhere, and the most important thing is to keep moving and taking care of your body.
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