It is the season of t-shirts people. Temperature, workloads and gym membership rise like crazy, so the last thing you need after a long day is spending an extra time hearing people make strange loud grunts.
So, the only way to get a nice body is to pump some iron, right? Well, that is completely wrong. In this article we give you the top four home arm exercises designed by Jasmine Graham. She is the founder of PaceforSuccess and also owner of the butique gym Fit Factory NYC. These exercises will help you tone your arms without using any weights!
For optimal results, do each movement for 60 seconds and have a 20-second rest periods. Run through the routine once, which is 5 minutes in total, and repeat it as you gain more strength.
1. Wahh Push-Ups
It it nothing like the old gym class punishment or body-builder push-up. These push-ups are simple and effective, and they will help you tone the whole body. Take off extra strain of gravity and focus on contractions and extensions of triceps for a maximum gain with a minimum strain.
How to do them?
Stand six inches away from a flat and sturdy wall. Set your hands shoulder width apart on the wall. Step back just enough so the balls of your feet are firmly set on the floor and your heels are high off the floor. Take a deep breath every time you descend towards the wall and breathe out as you come up. Do not forget to keep your glutes flexed.
Jasmine’s tip: If you cannot perform it with a full step back, take a few mini steps closer to the wall and take a full step back once you have worked your way up to reach it.
2. Floor Dips
These are one of the most efficient toning exercises. Elevated chair dips work also well, but as Gram explains, they are more like a pelvic thrusts. This comes because people are too elevated and focus on the hips instead of their arms.
Floor dips are amazing as they allow maintaining a proper form and focusing on your arms.
How to do them?
Sit on the floor and bend your knees. Keep your feet and fingers facing forward, something similar like a crab walk. Tighten the core and glutes; raise off the floor until you get into a reverse table top position.
Bend your arms to lower your body. Your triceps will activate and your legs and glutes will stay away from the floor. Extend the arms in order to raise back to a tabletop passion. Repeat it a few more times.
Jasmine’s tip: If you have never done this before and do not have a core control, you can barely touch the ground.
3. Half Circle Rotations
Who could have guessed that arm circles we did in gym class actually help building strength? However, their repetitive motion allows you to turn your brain off and lose control over your body; eventually, you may be doing every shape other than circles. Half circles work amazing because they keep your mind focused and also activate deep tissue muscles as you change directions.
How to do them?
Stand shoulder width apart and keep the arms out to the side. Your palms should face the floor. Rotate your arms in half circles forward until your thumb points towards the floor. Rotate back to the initial position. Keep your elbows locked in order to maximize muscle engagement and maintain proper control.
Jasmin’s tip: Consider this workout as a slap forward and slap back.
4. Weight-FRee Rows
You may thing that rows need some weights in order to provide some good results. However, by doing a fist with your hand you will engage your muscles completely.
How to do them?
Bend forward and hing at the hip. Bend the elbow at the side. Pull your arms back, but do not bend your elbow. The rows focus on biceps, back and triceps.
Jasmine’s tip: For optimal results, keep your arms close to the side.