FREE UK DELIVERY

Arm toning without equipment

October 06, 2021

Hayley flexing arms

If, like me, you like to have a bit of definition in your arms and shoulders, I've listed a few arm toning exercises you can do at home without equipment. They’ll also help with excess skin on your triceps (also known as bingo wings). As you get stronger you can always do more reps or incorporate light weights if you wish to.

Before you begin there are 5 things to remember before exercising ...

  1. Start slow
  2. Quality not quantity 
  3. Mind-to-muscle
  4. Don‘t overdo it!
  5. Warm-up

Pike press-up

@fitboutiqueltd

##pikepressups are a great ##bodyweightexercise for ##arms and ##shoulders. ##armtoning ##shoulderworkout ##fitboutique ##activewear ##exerciseathome

♬ OUT OUT feat. Charli XCX & Saweetie - Joel Corry x Jax Jones

Product links: Athena Side Pocket Gym Leggings - Olive | Athena Bra Top - Olive

Start this exercise in a press up position. Walk your feet towards your hands so your shoulders are above your hands, you’re using your body as a weight. Straighten your legs and keep your back straight with your bottom up high. If your hamstrings are tight, bend your knees slightly. Keep your elbows close to your sides as you lower your forehead toward the floor. Aim to lightly touch the floor with the top of your forehead before pushing back up. Keep looking at the floor throughout the movement so your neck is in line with your spine.

Where you'll feel it: Shoulders, chest, core.

How many should you do: 

  • Beginner: 3 sets of 8
  • Intermediate: 3 sets of 10
  • Advanced: 3 sets of 15

Plank taps

@fitboutiqueltd

##planktaps are a great ##coreexercise and for ##armtoning. ##fitboutique ##activewear ##beyourownmotivation ##exerciseathome

♬ OUT OUT feat. Charli XCX & Saweetie - Joel Corry x Jax Jones

Start in a press-up position and make sure your hands are directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. Then repeat on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight. This will work your muscles and will also help to improve your balance and coordination. 

Where you'll feel it: Arms and core.

How many should you do: 

  • Beginner: 2 sets of 20
  • Intermediate: 3 sets of 20
  • Advanced: 4 sets of 20

Tricep dips (bodyweight or elevated)

@fitboutiqueltd

For ##tricep toning ##tricepdips are great! Do them anywhere, the side of the bath, watching tv, at the dinner table… ##exerciseathome ##armexercises

♬ OUT OUT feat. Charli XCX & Saweetie - Joel Corry x Jax Jones

Find yourself a stable surface like a chair, grab it with both hands shoulder-width, legs bent in front of you with feet flat on the floor (to make this movement harder extend your feet straight out in front so your heels are on the floor. Slowly lower your body by flexing at the elbows until your arm and forearm create a 90-degree angle. Using your triceps to lift yourself back to the starting position

Where you'll feel it: Triceps (upper back part of your arm)

How many should you do: 

  • Beginner: 2 sets of 10
  • Intermediate: 2 sets of 15
  • Advanced: 3 sets of 15

Tricep press-ups (wall or floor)

@fitboutiqueltd

Tricep ##pressups against a wall is great for beginners, once mastered take the movement to the floor. ##armtoning ##tricepsworkout ##exerciseathome

♬ OUT OUT feat. Charli XCX & Saweetie - Joel Corry x Jax Jones

Face a wall, feet together, hands flat on the wall either side of your chest but close to your body, walk your legs back so you’re putting weight on your arms. Start with your face close to the wall and elbows bent and push away from the wall straightening your arms, this is one rep, return to the starting position.

When you’ve mastered these, take them to the floor. The same position on the floor, start on your knees and as you improve keep moving your knees away from your hands, the goal is to be in a plank position (on your toes).

Where you'll feel it: Triceps

How many wall tricep press ups should you do: 

  • Beginner: 2 sets of 10
  • Intermediate: 3 sets of 15
  • Advanced: 4 sets of 20

    Press up (on a wall and progress to the floor)

    For a normal press up do the same movement above (Tricep press ups) but position slightly wider so that they are shoulder-width apart with your arms straight so your shoulders, elbows and wrists line up

    Where you'll feel it: Arms, chest

    How many wall press ups should you do: 

    • Beginner: 2 sets of 10
    • Intermediate: 3 sets of 15
    • Advanced: 4 sets of 20

    Shop our collection

    Related Posts

    5 tummy toning exercises you can do in your bedroom
    5 tummy toning exercises you can do in your bedroom
    Why don’t you stay in bed for an extra 20 minutes and do some ab toning exercises? A mattress has a slightly unstable su
    Read More
    Butt toning while watching TV
    Butt toning while watching TV
    Making time for exercise is really important to me, I might not always get to the gym but that doesn't stop me from stil
    Read More
    5 things to remember before exercising ...
    5 things to remember before exercising ...
    If you're new to exercise or planning on starting a new fitness programme, you should consult your GP. In my blog posts,
    Read More


    Also in Wellbeing

    Tips on keeping motivated
    Tips for staying motivated

    December 03, 2021

    I’m struggling with this one myself at the moment. The weather’s cold and dark here in Essex/UK, I live in big baggy jumpers and leggings and it’s very easy to find something more important to do than exercising. So here are a few tips to help keep you motivated and consistent with your fitness...

    Continue reading

    Hayley doing housework and singing into a broom
    Get a workout while doing housework

    November 10, 2021

    I've been asked a few times how to incorporate exercise into an already busy lifestyle, my answer to this is to shift your focus from ‘exercise’ to ‘active living’, move more in your everyday life and spend less time sitting down.

    Continue reading

    Ab exercises on bed
    5 tummy toning exercises you can do in your bedroom

    October 08, 2021

    Why don’t you stay in bed for an extra 20 minutes and do some ab toning exercises? A mattress has a slightly unstable surface which is great for core strength, improving balance, and toning abs.

    Continue reading