5 Minute Toned Arm Workout To Get Rid Of Batwings | No Weights!
Light cardio: Get your blood flowing with some jumping jacks, jumping rope, or jogging in place for 2-3 minutes.
Bicep Exercises (3 sets of 10-12 repetitions each)
Bicep curls with weights (or water bottles): Hold a weight in each hand, palms facing up. Curl the weights towards your shoulders, squeezing your biceps at the top. Lower the weights slowly with control.
Concentration curls: Isolate your bicep by sitting on a chair and resting one arm on your knee for stability. Hold a weight in that hand and curl it towards your shoulder, keeping your elbow close to your body.
Hammer curls: Hold a weight in each hand with palms facing inwards. Curl the weights towards your shoulders, as if hammering a nail. Lower the weights slowly with control.
Tricep Exercises (3 sets of 10-12 repetitions each)
Tricep dips: Find a sturdy chair or bench. Sit on the edge with your hands gripping beside you on the chair/bench. Lower yourself down until your elbows are bent at a 90-degree angle, then press back up to starting position.
Overhead tricep extensions: Hold a weight in each hand behind your head, elbows bent and pointing up towards the ceiling. Extend your arms overhead to straighten your elbows, then lower the weights slowly with control.
Tricep pushdowns (using a resistance band): Loop a resistance band under a sturdy object like a door handle or table leg. Stand facing the object and hold the ends of the band with your palms facing down. Push your arms down to extend your elbows, then slowly return to starting position.
Cool-down (2-3 minutes)
Stretch your arms overhead, reaching for the ceiling with your palms together. Hold for 15-30 seconds.
Gently stretch your biceps by reaching one arm behind your back and pulling it towards your head with the other arm. Hold for 15-30 seconds and repeat on the other side.
Tips:
Choose a weight that challenges you for the last few repetitions of each set.
Maintain proper form throughout the exercises to avoid injury.
Breathe properly: exhale as you exert yourself and inhale as you return to the starting position.
You can adjust the difficulty of these exercises by increasing the weight, the number of sets or repetitions, or by decreasing your rest time between sets.
If you don’t have weights, you can use water bottles, soup cans, or other household items.
Additional Exercises:
Push-ups: This is a great bodyweight exercise that works your triceps, chest, and shoulders. There are many variations of push-ups, so you can find one that is challenging but achievable for your fitness level.
Plank: This isometric exercise works your entire core, including your arms. Start in a push-up position but rest on your forearms instead of your hands. Hold this position for as long as you can with good form.
Remember, consistency is key! Aim to do this workout routine 2-3 times per week for best results. You should start to see and feel your arms getting more toned and sculpted over time.