December 2, 2023

3 ways to tone your arms without weights


Get ready for those summer dresses before summer is here. Tone your arms with these simple exercises you can do at home.

‘Armed’ with some good advice, you don’t need to hit the gym to keep your upper limbs in shape. Here are three ways you can strengthen and tone your arms without weights:

Arm rotations

Stand with your feet hip-width apart and hold your arms out parallel to the floor, cupping both hands as if you’re holding a ball in each hand. Keeping your elbows locked, rotate your whole arm forward in a half circle so that the cupped hand goes from facing forward to facing behind you. Rotate back into your original position. Go back and forth as fast as you can.

Floor dips

Sit on the floor, knees bent and feet and fingers facing forward, like a crab. Lift your pelvis up until your body is in a reverse tabletop position. Don’t forget to tighten your abs, tuck your glutes.

Lower your body by bending your arms. Keep your butt off the floor so that your core and arm muscles remain active (if that’s too tough, then touch the ground only slightly before you push yourself back up). Keep repeating the dips.


This cardio move is a workout for your whole arm, simultaneously strengthening your abs and legs. Stand with your feet shoulder-width apart and your arms by your sides. While jumping up, spread your arms out over your head to form an “X” shape at the top. As you land, bend your knees slightly to soften your landing.

Do each move for one full minute, and then repeat them as you gain strength.

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