I’m going to put it out there, ladies, plenty of us want to shed the dreaded arm flab without looking like Arnold Schwarzenegger, am I right?
Many of us hunt high and low for arm workouts without weights, afraid we’re going to butch ourselves up!
But can you tone your arms and get rid of those bingo wings without getting a little hench?
Of course, you can!
So, if you’re wondering how to get rid of arm flab without weights, keep reading, as we have just what you’re looking for.
How to lose weight in your arms without gaining muscle
You’re not alone with concerns about butching up your arms when trying to lose fat and tone up!
Let’s face it, there are so many arm workouts without weights out there, it’s difficult knowing what to trust. But if you follow the wrong type of workout, you could find yourself searching how to get rid of arm muscle you didn’t even want in the first place!
Unfortunately, the truth of it is that it’s not possible to tone your arms without gaining at least a little muscle. However, this doesn’t automatically mean you’ll be lining up in a bodybuilding competition in a week’s time, don’t worry!
Also Read: Get toned, build muscle and lose fat with a body recomp
If you’re thinking, so… how can I tone my arms, then? Don’t stress! We’re going to tell you everything you need to know.
How to lose arm fat without exercising
While a healthy diet and regular exercise go hand in hand, there are a few other things you can do to benefit your weight loss and body goals. Combine the following with your arm workouts without weights and tone your arms in no time!
1. Eat (the right!) carbs
Full disclosure here, we’re not recommending you go eat a load of junk – which is commonly associated with eating ‘carbs’. Oh no!
Not all carbs are bad for you, with complex carbohydrates found in things like beans, whole grains, vegetables and peas.
So, put down that white bread and that bag of candy! Sorry!
2. Get more protein
Protein is great for your body in a number of ways. Firstly, protein takes longer for our bodies to digest, meaning you feel fuller for longer. Therefore, less room for snacking!
Getting more protein into your diet while completing our arm workouts without weights will not only help you tone your arms, but also lead to greater strength and muscle mass gains. Again, we’re not talking Popeye here! But a little muscle is needed to tone up those bingo wings.
Plus, consuming protein in foods such as lean meats (beef, lamb, pork and chicken), seafood (fish, prawns and crab) and some dairy (cottage cheese, Greek yogurt) will also help limit age-related muscle loss.
3. Get decent sleep
Sometimes it doesn’t matter how much you’re working out or focusing on your arm workouts without weights (or even with weights!), if you’re getting poor sleep your body is going to suffer.
We need high quality, peaceful sleep between 7 and 9 hours each night to allow our body to repair and grow. Low quality sleep can trigger your body into holding onto fat, despite your healthy diet and arm exercises and workouts!
4. Add a little weight
But wait, you were wondering, ‘how to get rid of arm flab without weights’ weren’t you? Don’t worry, we haven’t gone totally mad. Weights are essential in helping you tone up your arms and get rid of arm flab.
Also Read: How long does it take to notice weight loss?
The truth is, all exercises build muscle, it just depends how much you push your body as to how much muscle you gain! Keep to small weights, which will be enough to lose weight in your arms without gaining muscle that echoes a bodybuilder.
Arm toning exercises for females without weights
We totally get that you’re apprehensive about toning your arms, at the possibility of gaining a shed load of muscle! But that isn’t the case, when done right. The idea of reducing fat in one body part alone is a total myth – so you can expect your whole body to benefit from these workouts.
There are plenty of arm workouts without weights that you can do pretty much anywhere. So, why not slip a quick workout in on your lunch break! Or get your mind and body ready for the day ahead with a quick bodyweight workout in the morning!
Here’s what you need to do.
Decline push ups
Any arm workout without weights should have push ups present! In fact, including variations of push ups can be a great way to work out your entire torso.
For the decline push up, all you need is a sturdy edge to rest your feet – such as the edge of your couch, a step, bench or even your staircase.
Find a suitable place and height for your decline push up. Feel free to start small with a single step height and work towards raising this as you feel more comfortable. Start on your hands and knees, placing your hands flat on the ground shoulder-width apart.
Extend your legs out and prop your feet up onto the edge of your chosen ‘platform’, in this instance, let’s go with a step. Put one foot up at a time, keeping your hips, shoulders and toes in a straight line. Try to avoid letting your hips sag downwards, or pushing your butt in the air.
To start the move, lower your chest by bending your arms slowly. Keep your eyes focused ahead of you, rather than staring at the ground and potential bumping your nose! Keep your back/hips/toes in line and push your body back to the start.
Repeat up to 12 times to complete a set.
If you’re wondering how to get rid of arm flab without weights, you’ve come to the right place. Tricep dips will be your new best friend for toning up your arms without getting hench.
Much like decline push ups, tricep dips are a great arm exercise without weights, helping you get slim arms fast without packing your home out like a gym!
Sit on the edge of something stable, such as a chair or your couch. Grip the edge beside your hips and extend your legs. Keep your heels on the floor and keep your legs hip-width apart.
Lower yourself slowly until your elbows bend between 45 and 90 degrees. When you reach this point, slowly push your weight back to the starting position.
Repeat up to 12 times to complete a set.
Plank shoulder taps
Plank shoulder taps are a great arm toning exercise for females without weights. Easy to do just about anywhere, they have the ability to work out your entire body and help tone up your arms!
To get into position, start in a high plank with your palms flat on the floor. Keep your hands shoulder-width apart and extend your legs, engaging your core as you do so.
Now that you’re in position, lift your left hand move it across your torso to tap your right shoulder. You can begin with either hand! Keep your core engaged and don’t forget to breathe throughout!
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Lower your left hand back to the starting position and repeat on the other side. This counts as one rep.
Repeat up to 15 times to complete a set or use a 15 to 30 second timer.
Since you’ve just completed the plank shoulder taps, plank jacks will be a great arm exercise to follow up with!
To really target and get rid of arm flab without weights, consider using a timer to set the pace and help you progress with this exercise.
Get down into a plank position (not high plank like the previous exercise!) and engage your core, extending your arms in front of you and your palms facing downwards. Keep your feet close together and maintain a straight line across your body.
To start the movement, consider this move like a jumping jack. Jump both feet outwards either side of you and quickly join them back together again. Keep your back in a straight line and don’t allow your hips to rise upwards or sag to the floor.
For beginners, start with a 15 to 30 second time. As you get more familiar with this arm toning exercise, extend it to a full minute.
Another great arm exercise without weights to help get rid of arm flab! Easy to do just about anywhere, inchworms can easily fit into your daily exercise routine.
But how do they help you get slim arms fast without weights? Here’s how!
To get into position, stand up straight with your feet hip-distance apart. Keep your core engaged and hinge at the hips to put your hands on the floor in front of you. If you need to bend at the knee to get your hands flat – do so!
Walk your hands in front of you, until you’re in the high plank position. Keep your shoulders directly over your wrists and complete a push up! Then, walk your hands back to the starting position and stand up.
This counts as a single rep.
Aim for 10 to 12 reps.
Although we’ve covered the decline push up already, it’s time to give the common push up some time to shine! These easy arm exercise without weights will help you to get rid of arm flab in no time, without getting butch arms along the way.
Not only will you be targeting that dreaded bingo flab, but you’ll also work your pecs, triceps and deltoids too. Plus the all-important core!
Much like the decline push up, start on all fours with your hands slightly wider than shoulder-width apart. Keep your hands flat on the floor and your legs extend behind you, balancing your weight on your hands and toes.
Don’t let your hips rise upwards or sag to the floor and engage that core, ladies!
Keep your core engaged and suck those ab muscles in as you inhale and slowly bend at the elbow. Allow your body to lower until your elbows reach a 90 degree angle. Exhale as you push your body up to the starting position.
Repeat up to 10 to 12 times to complete a set.
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If you’re really feeling the burn, you can try push ups on your knees instead, rather than stretching your legs out fully behind you.
Okay, so, although we said this was all about arm exercises without weights and just your bodyweight, this exercise can be done with and without a punching bag!
Here’s how to lose weight in your arms without gaining muscle, with or without the punchbag!
All it takes is a little imagination to get started. While there’s no physical punching bag in front of you, your body can still benefit from the movements themselves!
Start with your right foot slightly forward, bend your elbows and hold your fists on either side of your chin.
Now that you’re ready to go, punch outwards with your right arm forward, rotating your first downwards without locking at the elbow. Then do the same with your left fist and rotate your hip into the punch. Lift your left heel off the ground and bring your arms back to the starting position.
As you move back to the start, quickly push your hips back and lower yourself into a squat position before jumping up and rotating 180 degrees. Land with your left foot forward and repeat the sequence!
Keep alternating sides for 1 minute.
Reverse plank with left lift
Wondering how to get rid of arm flab without weights? This easy exercise is great for toning up those arms and engaging that core!
We ask many women what their body goals are and we often hear, I want to tone my arms… So get ready to feel the burn!
Start the move by sitting on the floor with your legs extended out in front.
Keep your hands flat to the floor behind and press your weight down into your hands and feed to raise your torso up.
Slowly lift your right leg upwards and hold it for 2 to 3 seconds before returning it to the floor. Repeat on the other side and complete 10 lifts on each leg.
Up and down planks
The up and down plank is a great arm exercise without weights to help burn those bingo wings!
If you’re wondering how to get slim arms fast without weights, you’re going to want to incorporate these into your workouts.
To start this exercise, begin in a high plank with your hands flat on the floor shoulder-width apart. Extend your legs behind you and engage your core and butt! Place your feet hip-width apart.
To complete this arm workout without weights, move from a high plank into an ordinary plank position. Lower your left arm from your weight being on your hand to your forearm, then bring your right arm to meet it – you should be holding your weight on your forearms and toes.
Return to the high plank – that’s one rep complete! Try to avoid swinging your hips around or allowing them to sag or rise up.
Downward dog push up
We all know that stretching and yoga are great for getting us feeling nimble! Plus, they help to build strength and look after our muscles too.
So, if you’re wondering how to lose weight in your arms without gaining muscle (we’re talking butch arms here!), we’ve got just the trick…
To get into position, start on all fours with your wrists below your shoulders and knees beneath your hips. Keep your core engaged and lift your knees up, forming a straight line with your legs and your head drops down – forming an inverted V shape
Now that you’re in the starting position, lift your left hand and reach back to tap your right foot. Don’t worry about keeping your torso totally still, allowing it to rotate slightly will help you in reaching your feet!
Can’t reach your toes? No problem, tap your shin or knee. Then return to the downward dog (V position!) and allow yourself to stretch forward into a high plank.
Once in the high plank, complete a push up by bending at the elbow and lowering your body down before returning to your plank position and repeating the cycle.
It should look like this: Downward dog, toe tap, plank and push up.
Ready to tone your arms and feel great?
If you’re wondering how to lose weight in your arms without gaining muscle, this guide should get you on track to burn those bingo wings in no time!
Since muscle already exists in our bodies, often hidden under layers of fat, these arm exercises without weights will help to sculpt your arms and tone them fast. But of course, if you need a little help along the way, why not try Zotrim?
Our 100% natural and clinically proven formula helps to curb snacking, so you can get on with achieving your body goals and toning those arms!