The modern age is devoid of the most essential thing; we yearn to have for ourselves time. With competition and the ensuing rat race at its vehement best, the individual has lost the ability to spend some time for themselves. It is in these circumstances, that health becomes the greatest sufferer. This article is going to discuss important things about best arm workouts for women to strength their body with following 16 exercises.
Time and Space For Your Arm Exercise.
We do not find enough time for fitness and then by the time we realize something needs to be about it: time is up. For example, some of the best arm exercises for women do not require much time and space. One of the greatest misconceptions that we have is that fitness will need to have a gym to survive.
It cannot be far enough from the truth. With rising responsibilities and a greater load of work, the working woman finds it extremely hard to balance her professional life with the personal one. Age has a nasty habit of reminding all of us that the human body is indeed fragile. It needs to be taken care of from a very young age.
And the best part is that you don’t need to own a home gym or dumbbells to tone those muscles of yours. One’s body weight and essentially gravity do it for you.
The human body is a combination of muscles and bones and a whole lot of other organs and systems which need periodic nutrition, not just in the form of nourishment but also exercise.
Every region of the body has its own specialized exercise which gives the best result and of course a great physique. However, care needs to be taken to understand the limitations of the body first. If there are underlying medical issues, then you must be absolutely sure about the restrictions involved.
In this article, we will find out the best no equipment arm workouts for women which can be done at home with not many appendages involved. The workouts that tone the body and are the best arm exercises for women
1. The Plank Tap For Arm Workouts.
The plank is one of the most sought exercises when it comes to core strengthening. It not only adds strength to the back but is also considered one of the exercises for women.
- For the Plank tap, get into the original plank position first, albeit a bit higher than usual.
- Your palms need to be facing flat on the ground and the hands need to be shoulder-width apart. Now tap your right hand to your left shoulder.
- Do this while you keep your waist absolutely tight and fixed in position. In this way, you can engage your core and glutes.
- Now, alternate. Tap the right shoulder with the left hand. Once you do that, it will be counted as 1 rep.
- Continue alternating sides. To make it a bit more interesting, widen your legs a bit.
That way the pressure on your waist would increase and the core and the glutes would get further influenced.
2. Side Plank For Arm Workouts.
The side plank is another way to engage the cores and glutes, though the arms to get enough exercise to make this set of exercises one of the exercises for women. Start from the right side.
- Lie on your right side placing your right hand directly beneath your right shoulder. Stretch your legs and stack them one on top of the other.
- That would mean your right leg would be placed on top of another. Now squeezing your glutes and cores, lift the hips off the floor.
- All the while you would be doing this exercise stretch your left towards the ceiling.
- Now hold on to that position for some time. This is one of the most sought after arm toning exercises for women.
- Lie on your left side placing your left hand directly underneath your left shoulder.
- Stretch your legs in a manner that the left leg is placed directly on top of the right leg.
- Squeeze your glutes and core to lift the hip off the floor all the while stretching the right hand towards the ceiling.
Hold on for some time.
This will now be considered as one rep. Now alternate again.
3. The Plank Arm Exercises.
The good old plank after all the other modifications does wonders to the core, glutes, and hand.
It is indeed one of the best arm exercises for women but the benefits of a plank do not stop there. It strengthens the deltoids, glutes, core, and the lattimus dorsi.
- Place your arms absolutely flat on the floor. The hands need to be shoulder-width apart and the shoulders need to be placed directly above the wrists.
- Extend your legs as much as possible behind you. Keep your feet hip-width apart.
- Now comes the best part. Tuck your tail bone and start engaging the core, the butt, and your quads. One will not need expensive equipment to lose weight. This is indeed one of the best weight loss exercises for women at home.
- Hold there for some time. It is always better to time your plank routines.
- A 60 seconds rep is considered to be good and needs to repeat at least 10 times. Care should be taken against injury.
4. The Plank Up And Down For Arm Workouts.
Another exercise considered to be amongst the no equipment arm workouts for women that also influences the triceps, the deltoids, and the core, the plank up and down starts from the original plank position.
- Keep your palms flat with your hands placed shoulder-width apart.
- Now, lower your left arm in a manner that the left forearm touches the floor. Now do the same with your right arm.
- Place it in such a manner that right forearms touch the floor.
- Come back to the high plank position. This is considered to be one rep.
You always wanted that flat side ab. Well, this is one of the best ab exercises for women at home. Care should be taken to keep the hip still because that will help you engage the glutes and the core.
5. Are Push-Ups A Good Arm Exercise?
The good old push up will never be out of vogue. It is the ultimate free hand exercise and engages the arms, the back, the glutes as well as the core. The pectorals, as well as the triceps, are also greatly influenced.
- Start from a high plank position. Place your palms on the floor, hands need to be kept shoulder-width apart, extend your legs, and keep the core and the glutes engaged.
- Now bend your elbows in a manner that the chest gets lowered towards the floor. You do not need to touch the chest to the floor.
- That might put additional pressure on the elbows and back and can turn dangerous.
- Now push through your palms and come back to the original position. This will be considered as one rep.
6. The Decline Push-Ups For Arm Workouts.
The decline pushes up is an advancement from the regular push-ups. Once you have been able to master the basic push up format, move on to the next level, the decline push Ups.
It’s simple in the procedure.
- Place your toes on a box, stairs, bench, or any higher platform.
- And then place your palms on the floor, hands placed at shoulder width, and the shoulder stacked directly above the wrists.
- Keep the hips in their place that will engage the glutes and the core more.
- Now bend your elbows to lower the chest towards the floor.
- Pushing the palms, lift your chest up again.
- This will be considered as one rep.
7. Incline Push Up Arm Workouts.
This is a less advanced form of a push-up and hence it is called a regression push-up. This too relies on elevation. In fact, the more elevated your body is, the easier it to perform the inclines Push-Up.
- Get hold of a box or a bench or a step. Care needs to be taken to have a stable balance while you do this exercise. The risk of slipping is high.
- Get into a high plank position with your palms flat on the object, you have selected. The hands need to be off-shoulder wide width.
- Extend the legs behind you and keep your hips still. This way you will be able to engage your cores and glutes.
- Bend your elbows to an extent where your chest gets lowered.
- Push through your palms to get back to the original position. This will be one rep.
The incline push-up does a lot of good to the core, triceps, and pectorals and is also one of the exercises for women.
8. Lateral Plank Walk.
- Start to form a high plank position. The palm facing down on the floor and the hand at shoulder width. The shoulder needs to be directly over the respective wrists.
- Now keeping your hips still and engaging your glutes and cores start moving sideways. Start from the right.
- One shoulder-width at a time. Now get back to the original starting position. Now move to the left. This will be considered as one rep.
The lateral plank walk is an excellent way to engage quite a few areas of the body. Apart from it being one of the best arm workouts for women, the deltoids and the lattismus dorsi along with the glutes, triceps, and cores get influenced too. The body in itself is the best home gym available and hence you really do not need anything else to exercise, except gravity.
9. Triceps Box Dip.
- Get hold of a box, a bench, or a step. The support will be at a higher elevation than your position.
- Now place your fingers on the support, facing you. Slowly walk out a bit so that you create a small space between yourself and the elevated object.
- Now straighten your arms so that you are able to lift your hips and butts. You would be on your heels all the while doing this exercise.
- The arms need to be at shoulder width.
The triceps box dip is mainly for the triceps and the core. It is also one of the best arm exercises for women around.
10. Bodyweight Triceps Dip Exercise.
This is similar to the previous exercise, the only difference being that now you would be removing the box or the elevated object and performing it on the floor.
- Sit on the floor with your knees bent and palms facing downwards. The hands should always be at shoulder width wide.
- The shoulders need to be stacked right above your wrists.
- Now Pushing the palms and keeping your hips still, lift your butt. The arms will straighten while you lift yourself up.
- You would need to be placing the heels firmly on the floor for balance is key to this exercise.
- Now lower yourself again. This will be considered as one complete rep.
It is great for the triceps and the pec as well as the arms. It gives a sense of balance to the body and is also one of the best no equipment arm workouts for women.
11. The Inchworm Exercises.
- Start from the standing position. Your feet need to be at hip-width and the arms by your side
- Now slowly bend and place your hand on the floor
- Start walking your hands on the floor keeping your legs and hips still.
- Walk with your hands outwards till you do not come to a high plank position
- Now walk inwards and get back to the original standing position.
- This is one rep. Take a second off and restart.
Your core, quads, and butts are engaged whilst you are performing this exercise.
The arms get the requisite strength conditioning and hence it is also one of the best exercises.
12. The Diamond Push Up.
Now we are talking about some real strength training exercises.
- Start from a high plank position. Place your palms on the floor, hands need to be shoulder wide, extend your legs, and keep your hips still.
- Now place your hands in such a way so that the thumbs and the forefingers create a triangle.
- Bend your elbows slowly so that the chest comes down towards the floor.
- This is an advanced version of the basic triceps push where the triceps, deltoids, and pecs are exercises well.
The hands too are conditioned well and are certainly one of the best arm exercises for women to be performed. Push the body up and perform better arm exercises.
13. Forearm Plank-Dolphin Style Exercises.
An Interesting bit of an exercise as well as an advanced version of the normal plank, the Forearm plank-Dolphin style is for those who wish to build a strong back and core.
The arms get worked up a lot since the pressure is on them all the while.
- Start from a high plank position. Place your forearms on the floor with your shoulders stacked right above it. Extend your legs out and now push yourself forward.
- Once forward, you would need to push yourself back until you get back to the V formation. This will be one rep for you.
This exercise puts enough strength on the arms and hence is considered to be one best exercises.
14. Plank With Spinal Rotation.
Similar to the side plank we did earlier, the Plank with spinal rotation emphasis the core, glutes as well as arms. Here you would need to rotate your body to the right plank and then change positions and do the same towards the left. Work wonders on the hips and the back group of muscles.
15. Plank Jack Exercises.
Similar to the planks that we have done earlier. However, the addition out here is the jumping you would need to do on your toes.
- Spread out your legs in the first step of the jump and then jump back to a position where your legs are together again.
- The plank jack is for those who would want to create a strong back and work on the cores.
The arms also do get worked out quite well since the upper body is placed on it.
16. Burpees With Push-Ups Exercises.
A rather straightforward exercise but that which requires a lot of energy and flexibility.
- Stand upright, feet at shoulder width wide and the arms by your side.
- Now jump and with your hands stretched out and place your palms on the floor, pushing yourself as in the formation of a push-up.
- Bend your elbows so that the chest gets lowered towards the floor.
This is indeed one of the best toning exercises for women at home. The core gets worked up too.
The above-mentioned exercises are some of the best exercises that a woman can perform whilst not visiting a gym. These exercises are aimed at strengthening the arms, glutes, and core as well as are considered to be some best ab exercises for women at home.
However, care should be taken to avoid injuries since the body is ultimately an extremely delicate institution to have. These no equipment arm workouts for women have been designed for the woman on the go and I am sure you all must have liked reading it.
So let us know your thoughts and start exercising.