Elbows should point behind, not out. Weeks 3, 4, 5 and 6. Also flatten your hands, palms down. Straighten arms to the starting position; repeat for 8 to 12 reps or as many as you can do. by Victoria Hoff. Standing straight, or sitting in chair without a back, if you need to sit, stretch both arms out to your sides. I lost weight overall—which astonished me, since I didn't do any kind of cardio during those few weeks—but gained an inch (!) Complete 4 sets of each variation, and rest for 1 to 2 minutes between sets. By Alexa Tucke r , Meg Lappe, C.P.T . And I could finally see a faint outline of that desirable cut around my triceps. 2. You don’t need weights like dumbbells and barbells to be able to get rid of your upper arm flab and tone them up but you will have to do some exercise. Drop the weights down so that your elbow comes to a 90-degree angle. Start sitting with your arm bent in a 90-degree angle to the side, upper arm parallel to the ground. 20 Arm Exercises Without Weights You Can Do at Home These bodyweight moves hit key upper-body muscles. Tighten abs and bend arms, bringing chest toward the floor. Perform 12-15 repetitions with light weights and repeat on the other side. Combine any of these toning exercises with 30 minutes of cardiovascular exercise and you’re good to go. How can I tone my arms without weights? You can also find items around the house that are heavy to do some of the exercises above if you don’t … Keep upper arms close to your sides and back straight. of muscle around each of my arms. "Keep doing it, and you'll get there in no time," Lauren said. 1. Again, aim for 10 to 15 reps per set, or as many as you can. Arm Circles Toning Benefits: triceps, biceps and shoulders. Try seated external rotation with tubing or free weights twice a week to tone and prevent injuries. , and Amy Marturana Winderl, C.P.T . Without changing the bend in your arm, slowly lower the weight forward to 90 degrees and return to top. Perform these variations 2 days a week. 1. Look at some of the body weight exercises above to be able to turn your upper arm flab. The Workout Hack That Toned My Arms in 3 Weeks. (Learn about the trendy wrist and ankle weights that can transform your workout.) While laying on your back, raise your arms above you so that the weights are aligned with your face. Also in Discover . Creating toned arm muscles without using weights takes time and commitment, but by doing these simple arm exercises three to four times a week, combined with a healthy diet, your arm muscles will take on a long, lean, toned look that will have you reaching for your favorite strapless dress for your next night on the town! 3. 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