8 MIN TONED ARMS – quick & intense at home / No equipment / Thin upper arm while standing

Warm-up (1 minute)

• Arm circles: Make 10 small circles forward with each arm, then 10 small circles backward.
• Arm swings: Swing your arms back and forth across your body for 30 seconds.

Workout (6 minutes)

• Push-ups (30 seconds) Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground, then push back up to the starting position. If you can’t do a full push-up, start with your knees on the ground.
• Tricep dips (30 seconds) Sit on the edge of a chair or bench with your hands shoulder-width apart behind you and your fingers pointing forward. Slide your body forward until your butt is off the seat and your body forms a straight line from your head to your heels. Lower your body down until your elbows are at a 90-degree angle, then push back up to the starting position.
• Bicep curls (30 seconds) Stand with your feet shoulder-width apart and your arms at your sides, palms facing forward. Hold an imaginary dumbbell in each hand and curl it up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position.
• Overhead tricep extensions (30 seconds) Stand with your feet shoulder-width apart and your arms raised above your head, palms facing each other. Hold an imaginary dumbbell in each hand and bend your elbows, lowering the dumbbells behind your head. Keep your upper arms close to your ears. Extend your elbows to raise the dumbbells back to the starting position.
• Lateral raises (30 seconds) Stand with your feet shoulder-width apart and your arms at your sides, palms facing down. Hold an imaginary dumbbell in each hand and raise your arms out to the sides until they are parallel to the ground. Lower your arms back down to the starting position.
• Front raises (30 seconds) Stand with your feet shoulder-width apart and your arms at your sides, palms facing forward. Hold an imaginary dumbbell in each hand and raise your arms out in front of you until they are parallel to the ground. Lower your arms back down to the starting position.

Cool-down (1 minute)

• Arm circles: Make 10 small circles forward with each arm, then 10 small circles backward.
• Arm swings: Swing your arms back and forth across your body for 30 seconds.

Tips:

• Perform each exercise for 30 seconds, with a 15-second rest between exercises.
• Repeat the entire circuit 2-3 times.
• As you get stronger, you can increase the number of repetitions and sets, or add weight by holding dumbbells.

Thin upper arm while standing:

To target the triceps, which is the muscle on the back of the upper arm, you can try the following exercises:

• Overhead tricep extensions: Stand with your feet shoulder-width apart and your arms raised above your head, palms facing each other. Hold an imaginary dumbbell in each hand and bend your elbows, lowering the dumbbells behind your head. Keep your upper arms close to your ears. Extend your elbows to raise the dumbbells back to the starting position.
• Tricep dips: Sit on the edge of a chair or bench with your hands shoulder-width apart behind you and your fingers pointing forward. Slide your body forward until your butt is off the seat and your body forms a straight line from your head to your heels. Lower your body down until your elbows are at a 90-degree angle, then push back up to the starting position.
• Close-grip push-ups: Start in a plank position with your hands closer together than shoulder-width apart. Lower your body down until your chest touches the ground, then push back up to the starting position.

By performing these exercises regularly, you can strengthen and tone your triceps, which will help to thin your upper arms.