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When it comes to losing rest fat, you don't necessarily need
weights or a gym membership. There are plenty of effective arm workouts that
you can do at home without any equipment. By incorporating these exercises into
your routine and maintaining a healthy diet, you can achieve toned and lean
arms. Here are 15 arm workouts without weights to help you lose arm fat fast at
home.
Push-Ups: Start with the classic push-up exercise. Position
your arrows slightly wider than shoulder-width apart, and keep your body straight.
Lower your chest towards the flooring, and then push back up. Aim for three
sets of 10-12 repetitions.
Tricep Dips: Sit on the authority of a leader or bench with
your hands gripping the edge. Extend your legs out in front of you and slowly
lower your body towards the ground by bending your elbows. Push back up to the
starting position. Perform three sets of 10-12 repetitions.
Plank Berm Taps: Assume a high plank position thru your arms
straight and hands directly under your shoulders. Lift one hand and tap the
opposite berm, and then repeat on the other side. Keep your core engaged and
hips stable. Do three sets of 10 taps per side.
Diamond Push-Ups: Get into a push-up position but place your
hands close together, forming a diamond shape with your thumbs and index
fingers. Lower your chest towards your hands, and then push back up. Perform
three sets of 10-12 repetitions.
Arm Circles: Stand with your feet shoulder-width apart.
Extend your arms out to the sides at shoulder height. Make small circles with
your arms, gradually increasing the size of the circles. After 30 seconds,
switch directions. Repeat for three sets of 30 seconds.
Plank Up-Downs: Start in a forearm plank position, with your
elbows directly under your shoulders. Push up onto your right hand, then your
left hand, coming into a high plank position. Lower back down onto your right
forearm, then your left forearm. Repeat for three sets of 10 repetitions.
Push-Up with Rotation: Perform a push-up, and as you push
back up, rotate your body to one side, extending your arm towards the ceiling.
Return to the starting position, perform another push-up, and rotate to the
other side. Do three sets of 10-12 repetitions, alternating sides.
Tricep Push-Ups: Get into a push-up position, but place your
hands close to your body, directly under your shoulders. Keep your elbows
tucked in as you lower your body down, focusing on your triceps. Push back up
to the starting position. Aim for three sets of 10-12 repetitions.
Wall Push-Ups: Stand facing a wall and place your hands on
the wall at shoulder height. Lean into the wall, bending your elbows and
bringing your chest towards the wall. Push back to the starting position.
Perform three sets of 10-12 repetitions.
Arm Circles with Wall Sits: Stand against a wall and lower
yourself into a sitting position with your thighs parallel to the ground.
Extend your arms out to the sides and make small circles. After 30 seconds,
switch directions. Repeat for three sets of 30 seconds.
Tabletop Tricep Dips: Sit on the edge of a sturdy table or
countertop with your hands gripping the edge. Walk your feet forward, extending
your legs out in front of you. Slowly lower your body by bending your elbows,
then push back up to the starting position. Do three sets of 10-12 repetitions.
Inchworms: Start in a standing position and bend forward at
the waist, reaching your hands towards the ground. Walk your hands forward
until you're in a high plank position, then walk your feet towards your hands.
Stand back up and repeat. Perform three sets of 10 repetitions.
Push-Up with Knee Taps: Perform a push-up, and as you push
back up, lift one knee off the ground and tap it with your opposite hand.
Repeat on the other side. Aim for three sets of 10-12 repetitions, alternating
sides.
Reverse Plank: Sit on the ground with your legs extended in
front of you. Place your hands on the ground behind you, fingers pointing
towards your feet. Lift your hips off the ground, coming into a reverse plank
position. Hold for 30 seconds, rest, and repeat for three sets
Shadow Boxing: Stand with your feet shoulder-width apart,
and pretend to punch the air with light, controlled movements. Engage your core
and keep your arms and shoulders active. Shadow box for 2-3 minutes, rest, and
repeat for three sets.
Remember to warm up before starting these exercises and
stretch afterward to prevent injury. Additionally, it's important to maintain a
well-balanced diet and engage in regular cardiovascular exercise to support
overall fat loss. With consistency and dedication, these arm workouts without
weights will help you shed arm fat and build strength in the comfort of your
own home.