7 Minute Arm Workout Without Equipment

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If you are short on time but want to tone your arms, don’t stress! 7 Minutes is all you need to work your arms!

Use these easy and effective bodyweight arm exercises to prevent aging and saggy arms.

They will take you about 6 minutes and you can go on with your day!

QUICK ARM WORKOUT

that will only take you 7 minutes (or so)

ARM TWISTS

FORM:

  • Stand straight;
  • Lift your arms into the T-position so they are parallel to the floor and perpendicular to your body;
  • Start quickly twisting your wrists clockwise and counter-clockwise.
  • Go for 1 minute

BENEFITS:

  • Tones Arms;
  • Reduces Arm Fat;
  • Targets shoulders, triceps, biceps, back.

NOTES:

  1. Don’t drop your arms, they must stay parallel to the floor and perpendicular to your body;
  2. Keep your back straight, don’t round or hyperextend your back.

ARM CIRCLES

FORM:

  • Stand up;
  • Extend your arms straight into the T-position so they are parallel to the floor;
  • Start to make small arm circles for 30 seconds, and then reverse for another 30 seconds.

BENEFITS:

  • Tones Arms;
  • Reduces Arm Fat;
  • Targets shoulders, triceps, biceps, back.

NOTES:

  1. Don’t drop your arms, they must stay parallel to the floor and perpendicular to your body;
  2. Keep your back straight, don’t round or hyperextend your back.

DOWNWARD DOG PUSH UP

FORM:

  • Start in the pushup position with your hands and feet shoulder-width apart;
  • Keep your neck in line with your spine, your body must form a straight line from your head to your feet;
  • Inhale as you go down keeping your elbows as close to your sides as possible;
  • Try to remain the straight back position. Don’t pike your bum up and don’t let it drop (You will see that my position isn’t ideal still, I’m still getting to that straight back form which is much difficult to achieve with this type of a pushup);
  • Exhale as you lift your body trying to keep the straight back position;
  • Pike your bum up into the downward dog position;
  • Heels try to touch the floor, draw your shoulders back;
  • Return to push up and repeat.

BENEFITS:

  • Strengthens your chest, arms, shoulders, core;
  • Stretches your back, hamstrings;
  • Opens up the backside of your body

NOTES:

IN THE PUSH UP POSITION

  1. Keep your elbows close, trying to squeeze your armpit;
  2. Keep your body as straight as possible!
  3. Draw your shoulders back;
  4. Squeeze your glutes;

IN THE DOWNWARD DOG POSITION

  1. Keep your neck, head and spine alined;
  2. Draw your navel towards your spine;
  3. Draw your shoulders back;
  4. Keep your back straight. If needed, bend your knees a bit
  5. Squeeze your glutes;

TRICEP DIPS

FORM:

  • Sit down on the ground;
  • Bend your legs so your knees point up to the sky;
  • Feet are flat on the floor hip-width distance apart;
  • Hands in line with your shoulders, fingers pointing towards your feet;
  • Inhale as you bend your elbows lowering the body until your bum almost touches the floor;
  • Exhale as you straighten your elbows

BENEFITS:

  • Targets your triceps;
  • Helps reduce arm fat;
  • Engages forearms, shoulders, chest and lower back.

NOTES:

  1. Keep your fingers pointed towards your feet;
  2. Don’t lift your shoulders up as you go into the dip!

SIDE PLANK

FORM:

  • Start on your side;
  • Elbow is directly under your shoulder, forearm perpendicular to your torso, the top arm pointing up;
  • One foot on top of the other;
  • Lift your hips up until your body forms a straight line from head to feet;
  • Engage your core;
  • Hold for 30 seconds;
  • Repeat on the other side.

BENEFITS:

  • Strengthens arms;
  • Targets obliques and glutes;
  • Strengthens lower back.

NOTES:

  1. Don’t drop your hips;
  2. Balance on the side of your foot, not the sole;
  3. Don’t drop your head.

PLANK

FORM:

  • Start on your side;
  • Elbow is directly under your shoulder, forearm perpendicular to your torso, the top arm pointing up;
  • One foot on top of the other;
  • Lift your hips up until your body forms a straight line from head to feet;
  • Engage your core;
  • Hold for 30 seconds;
  • Repeat on the other side.

BENEFITS:

NOTES:

  1. Make sure your body is straight, don’t let it drop nor your hips pike up;
  2. Keep your core engaged throughout the exercise;
  3. Don’t hold your breath. Keep breathing as you normally do.

 

Music Credit:

 

Adventures by A Himitsu https://soundcloud.com/a-himitsu

Creative Commons — Attribution 3.0 Unported— CC BY 3.0

http://creativecommons.org/licenses/b…

Music released by Argofox https://youtu.be/8BXNwnxaVQE

Music provided by Audio Library https://youtu.be/MkNeIUgNPQ8

 

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  • Contact the artist:

 

x.jonaz@gmail.com

https://www.facebook.com/ahimitsu

https://www.youtube.com/channel/UCgFw…

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Olia Voronkova

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