9 exercises without dumbbells for strong and trim arms

Many girls dream of slim, trim arms, but are afraid of training with dumbbells or weights, because they do not want the muscles to visually increase in volume. Together with American fitness blogger Sami Clark, we show you exercises for arms without additional weights, which will make your arms thinner and more relief. The big plus of this workout is that it doesn’t take much time, but it will help you tone not only your arm muscles, but also your abs and deltoids.

Sami Clark recommends doing the exercises for 45 seconds each with 15 second breaks in between. From the inventory you will only need a gymnastics mat.

High plank with shoulder touches

Lähtepositsioon: plank with straight arms. The hands should be exactly under the shoulders, feet should be shoulder width apart.

Kuidas teha?

Raise your right arm and touch your left shoulder. Return to the starting position and repeat the same with the other arm. Keep your abs tight so there is no sag in your back.

Rolling back and forth on your elbows and twisting your hips

Lähtepositsioon: plank on elbows.

Kuidas teha?

Lift up on your toes and transfer your body weight to your arms. Return to the starting position. Repeat the movement two times. In the plank position, twist your hips – one in each direction.

Alternate the exercises: after two rolls, perform twists. Make sure that the pelvis remains at the same level and there is no bend in the lower back.

Kaljurongeja

Lähtepositsioon: plank on straight arms.

Kuidas teha?

Lift one leg off the floor and bring the knee to the chest. The body should form a straight line. Return to the starting position and repeat the same movement with the other leg. Perform at a fast pace, as if you were running in place, and make sure that the abs are tense.

Side push-ups on one arm

Lähtepositsioon: lying on your right side, legs bent at 90°. Place your right hand on your left thigh and rest your other hand so that the left hand is parallel to your right shoulder. Do not move the supporting arm far away from your body.

Kuidas teha?

Extend your left arm at the elbow to lift yourself off the floor. Perform the movement smoothly without jerking. Bend your left arm at the elbow and return to the starting position.

Try to transfer the load to the arm, rather than lifting by the lateral abs. After a 15 second break, repeat the exercise on the other side.

Superman with arm extension

Lähtepositsioon: lying on your stomach, arms apart. Turn them palms forward so that your little fingers touch the floor.

Kuidas teha?

Tensing the shoulder muscles, lift both arms off the floor at the same time. Return to the starting position. Do not lift your head and legs, your neck should be relaxed. Only your arms are working.

Superman in flight

Lähtepositsioon: lying on your stomach, hands on your hips with palms up.

Kuidas teha?

Bring straight arms across the sides to the head, simultaneously turning them palms down. Bring them back through the sides, turning them palms up, and hold them in a weight over the hips. You can lift your head slightly off the floor, but don’t tighten your neck muscles.

Superman

Lähtepositsioon: lying on your stomach, feet shoulder-width apart, hands behind your head.

Kuidas teha?

Tensing the muscles of the back, gently lift the body off the floor. Return to the starting position. Make sure that the movements are not abrupt, and the feet remain on the floor. To properly distribute the load on the arms and back, keep your elbows clearly to the sides.

Reverse push-ups and leg raises with touchdowns

Lähtepositsioon: sitting on the floor, knees bent, feet shoulder-width apart and pressed to the floor. Place your hands behind you slightly wider than shoulder width. Lift your pelvis, leaning on your legs and arms so that your body forms a straight line.

Kuidas teha?

Bend your arms at the elbows, lowering the body. Try not to lower your hips too much. Straighten your arms and return to the previous position. Repeat the movement two times.

In the starting position, raise your left leg and right arm. Touch the foot with your hand. Return the hand and foot to the floor. Repeat the movement with the other arm. Alternate exercises: after two reverse push-ups, perform leg raises with hand touching.

Tõuked põlvedest

Lähtepositsioon: lying on your knees. Arms shoulder-width apart, hands pointing straight forward.

Kuidas teha?

Bend your arms and lower your body almost to the floor. Elbows should be directed along the body. Rise on your hands to the starting position. Make sure that the body forms a straight line, there is no bend in the back, and the pelvis remains at the same level.

By performing this set of exercises several times a week, you can not only make your arms thinner and stronger, but also improve your posture. To increase the intensity of the workout, repeat two or three sets in a row after a one-minute break.