10 Minute Toned Arms Workout No Equipment (FLABBY ARM EXERCISES)
Arm circles: Make 10 small forward circles with each arm, followed by 10 backward circles.
Shoulder rolls: Roll your shoulders forward 10 times, then backward 10 times.
Jumping jacks: Get your heart rate up with 30 seconds of jumping jacks.
Circuit (repeat 3 times, 30 seconds per exercise with 10 seconds rest):
Tricep dips: Use a chair or bench, placing your hands shoulder-width apart on the edge. Lower your body until your elbows are bent at 90 degrees, then push back up. Modify by doing knee dips on the floor.
Push-ups: Start on your toes or knees, keeping your back straight and core engaged. Lower your chest to the ground, then push back up. Modify by doing wall push-ups.
Bicep curls: Make fists and raise your arms towards your shoulders, squeezing your biceps at the top. Lower slowly and repeat. Modify by using water bottles as weights if desired.
Lateral raises: Arms straight at your sides, raise them out to shoulder height, palms facing down. Lower slowly and repeat. Modify by using water bottles as weights if desired.
Superman: Lie on your stomach with arms and legs extended. Lift your chest, head, arms, and legs off the ground, hold for a few seconds, then lower. Modify by lifting just your upper body or arms and legs.
Cool-down (2 minutes):
Arm stretches: Reach your arms overhead and interlace your fingers, gently pulling your upper body taller. Hold for 15 seconds. Repeat with arms overhead, palms facing each other.
Tricep stretches: Bend one arm behind your head, and use your other hand to gently pull your elbow towards your head. Hold for 15 seconds and repeat on the other side.
Tips:
Focus on slow and controlled movements, engaging your core for stability.
Listen to your body and take rest breaks as needed.
Increase the intensity by adding weights, doing more reps, or shortening rest periods as you get stronger.
Make sure you warm up before and cool down afterward to prevent injury.
Variations:
If you have hand weights, you can incorporate them into any of the exercises for added resistance.
If you have limited mobility, you can modify the exercises to make them easier, such as doing wall push-ups or seated rows.
You can find many 10-minute arm workout videos online for additional guidance and variety.
Remember, consistency is key to seeing results. Aim to do this workout 2-3 times per week for toned and stronger arms!