Fitness
The 5 best exercises to tone your arms this summer – no equipment needed
A PT has shared her ultimate summer arm workout – and there’s not a dumbbell in sight.
If lugging weights around the gym for the sake of sculpted guns isn’t for you, then don’t sweat it – just five equipment free exercises are enough to tone up those biceps and triceps.
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And what’s more, you can do them from the comfort of your own home – or hotel room, if you’re jetting off for the holidays.
Personal trainer and women’s health and mindset coach Chloe Thomas put together a circuit of five exercises guaranteed to have your arms burning.
The PT – who goes under the name Chloe Inspires Coaching – recommended you do the circuit two or three times a week for best results.
“Aim for three rounds, with 30 seconds rest between each exercise,” she said.
Read more on arm workouts
Chloe advised you take 90 seconds of rest between each circuit.
And if you’re feeling brave – and looking for an extra burn – why not attempt doing the circuit four times over?
Your arms might feel sore afterwards – but they’ll certainly look fabulous.
Just make sure you warm up first to avoid injury, the PT said.
Chloe noted: “No exercise can spot reduce body fat; this is a myth and not possible.
“These exercises will increase strength and muscle mass.
“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.
“If you want to build muscle in your arms or core you need to make sure you are eating adequate protein each day.”
Roll out your mat, make sure you have a chair nearby, and let’s get started.
1. Diamond press ups
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Begin by kneeling on all fours with your hands under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body by bending your elbows, keeping them close to your sides – make sure you’re not flaring them out.
Lower until your chest is just above the ground and then push back up to the starting position.
Aim to do 10-12 reps of this exercise.
Beginners should start this exercise kneeling, but you can progress to full body press ups once you’re feeling confident, with no knees on the floor.
Simply get into a plank position and do the same sequence of movements.
2. Plank to shoulder taps
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Begin in a plank position with your hands under your shoulders and your body in a straight line.
Lift your right hand and tap your left shoulder.
The aim is to try and avoid moving your hips, so keeping your core tight will help with this.
Put your right hand to the floor and do the same with your left hand tapping your right shoulder.
Repeat this 10 to 12 times on each side.
3. Pike Push ups
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If you think you’re going to get a nice stretch out of this downward dog, think again!
Assume the position, with your hips raised and your hands and feet on the ground.
Next, bend your elbows to lower your head towards the ground.
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1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn’t sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a ‘running’ pace.
Do four sets, 40 seconds each.
4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
Lie on the floor, bend your knees and place the soles of your feet together so your legs are ‘butterflying’ out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
Lower until your head is just above the ground, before pushing back up to the starting position.
Aim to do between five and eight reps.
To make this easier start on your knees and move to your feet.
But if you’re finding it too easy, pop your feet onto a sofa or chair.
4. Chair Dips
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Sit on the edge of a sturdy chair, with your hands gripping the edge next to your hips.
Slide yourself off the chair and lower your body by bending your elbows.
Lower until your elbows are at about 90 degrees, before pushing back up to the starting position.
Do 10-12 reps.
To make this harder, move your legs further away from the chair.
5. One armed press ups
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Begin in a kneeling position with your knees just behind your hips.
Place one hand next to you on the mat and splay the other arm out, with your palm on the floor.
Lower until your chest is just above the ground. Push back up to the starting position.
Do five to eight reps and perform the exercise on the other arm.
As this gets easier you can go to full plank position, not using your knees.