No, You Don't Need Weights To Get Your Arms Toned

Working out our arms can be one of the most fun and rewarding parts of our full-body workouts. Yet, that doesn't mean that we always have access to or want to use intense gym equipment or dumbbells to get our sweat on.


Of course, it's common knowledge there are ways to work out our arms without the use of any extra equipment. Most of us, though, think of one particular, often tedious workout in this vein: push-ups (cringe). In reality, there are so many other options that can give us an even better workout than push-ups, and we can use them either in addition to normal push-ups or in place of them. 

So with that: We've compiled our top 5 weightless arm exercises that will get your arms in shape and leave you feeling refreshed and energized but never bored. Because regardless of what type of workout is your favorite, you deserve arm exercises that could make a true difference.

Arm circles are perfect for when you're on the go

Arm circles are one of the more common weightless arm exercises out there, and there are some good reasons for that. This exercise is super simple yet effective, and it will benefit your biceps, triceps, and shoulders. Plus, you can basically do this exercise anywhere, as you don't need a yoga mat or to get down on the floor since you'll be standing the whole time. Who doesn't love a way to stay toned while on the go?


Start by standing up straight with your arms extended out to your sides. Keep your arms level and tense as you move them. Slowly move your arms in circular motions while standing straight. You can make large circles or small circles, or alternate for different levels of difficulty. You should complete between 10 and 20 arm circles and then repeat three times. You may want to experiment with switching up the size of your circles between sets to ensure a bit more variation in your workout.

Raise those arms up high

Arm raises are similar to arm circles, and they are extra effective when paired together. Start with front arm raises by standing straight with your arms outstretched in front of you and your thumbs pointing upward. Keep your arms straight while raising them up over your head until your biceps are next to your ears. Then slowly lower your arms back to where they started. Do between 10 and 20 reps, and repeat three times.


Next, you can switch to lateral arm raises. This time, start with your arms at your sides and the palms of your hands facing your legs. Slowly raise your arms up and outward until you're in a T-shaped pose, keeping your arms straight the whole time. Then, slowly return your arms to your sides, and repeat for 10 to 20 reps. This exercise may sound simple, but with the repetition, you'll definitely be feeling the burn in both your biceps and triceps. If you want to make the workout a bit tougher, it's easy to add a bit of weight to it by holding a bottle, can, or dumbbell in each hand. 

The crab crawl might be challenging, but it's worth it

If you remember doing crab walks in gym class as a kid, then boy, do we have a slightly challenging and crab-inspired walk down memory lane in store for you. It's called the crab crawl, and it's basically the same thing you used to do in gym class, but this time, it's gonna give your arms quite a workout. 


You'll want to start by sitting on the floor with both the bottoms of your feet and your palms flat on the ground. Your fingertips should be pointed inward toward your heels. Lift your butt up off the ground, and start your crawl. Move your hands and feet forward and alternate sides as you move. Each step forward is one rep, and you'll want to complete between 10 and 15 reps. If this is a bit on the tougher side, you can simply do a crab stand instead of a crab walk. In this case, when you lift your butt up off the ground, just hold it there for five to 10 seconds before putting it back down. 

Inchworms benefit your shoulders, too

We've all heard of the dreaded plank, but most of us don't know about the many plank variations that can give you the ultimate core workout. Inchworms are one of them, and they're also an amazing trick for getting toned arms and shoulders. The best part is that while inchworms have many of the benefits of planks, they eliminate one aspect that folks dislike the most: holding that tough position.


For inchworms, you'll need to start in a standing position. Then, fold your body forward and put your palms flat on the ground in front of you. Walk your hands forward away from your feet until you're in a plank. Then, you can walk your feet up toward your hands, and return to standing position. Repeat this for 12 to 15 reps for a great workout of many different muscles. 

If this is tough to do at first, there are a few ways to make this exercise a tad easier while still working your muscles. First, you can keep your knees bent when you get to the plank position. Alternatively, use the chair or couch for support; start with your hands on the front of the chair and walk them to the back of the chair, and then go from the back to the front. 


Grab the nearest chair for tricep dips

Tricep dips are different from the other workouts on our list because they do require something other than just your body. The piece of equipment this workout needs, however, is something you're sure to have in any room where you may like to exercise. You can use anything from a chair or bed to a coffee table or workout bench. 


Position your body right at the edge of the seat of your choice. Hold onto the edge of the seat behind you with your fingers facing your back. With your elbows pushed back, start walking your feet forward until you are sitting in the air with your hands on the seat. With your elbows bent at a 90-degree angle, lower your butt down toward the floor. Repeat this for 12 to 15 reps. To add a bit more of a challenge, you can lift your legs one at a time as you lower yourself. Alternatively, to go a bit easier, keep your feet a little closer to the chair.

With these five simple yet challenging exercises, you'll have the toned arms you've been hoping for in no time at all.