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No Equipment Arm Exercises for Women

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<article> <section> <p>Are you a woman who dreams of having toned and strong arms? Do you struggle with having “bingo arms” with those loose deposits of fat that hang underneath your biceps? Would you like to learn about a simple and effective solution that can take your arms from flab to firm without a strenuous exercise routine?</p> <p>Then you’ve come to the right place! We’re going to prove to you that a pair of lean, strong arms is well within your grasp, and you don’t even need to leave the comfort of your home to get them. All you need to do is keep reading, and we’ll show you two of the easiest and most effective arm exercises for women that will absolutely help you to build strength and get the beautiful, defined arms of your dreams.</p> <div class="embed-responsive embed-responsive-16by9 w-md-75 my-5 mx-auto"> <iframe width="560" height="315" src="https://www.youtube.com/embed/68HjaJ5h9H8" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen> </iframe> </div> <p>Need a little extra motivation? Get this: research has shown that women actually have greater muscle endurance than men. A 2017 <a target="_blank" href="https://www.physiology.org/toc/jappl/91/6" rel="noreferrer">study</a> in <i>Applied Physiology, Nutrition, and Metabolism</i> pitted a group of men and women against each other while performing repetitive muscle exercise. While the men started out stronger and faster, the women were able to last much longer and maintain strength throughout, demonstrating significantly greater stamina.</p> <p>In short, that means you’ve got a serious leg up when it comes to toning and strengthening your arms!</p> <p>Here we’re going to share two amazing arm exercises for women to help you take advantage of that extraordinary endurance. Keep reading and we’ll show you how to get perfect arms with a commitment of less than fifteen minutes a day, three times per week. The best part? This workout can be done from the comfort of your own home with zero equipment.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Table Top</header> <p>Let’s get started with the first exercise: the Table Top.</p> <p>This is a simple move that you can perform anywhere you’ve got a little bit of floor space. The Table Top is a great exercise for working your triceps, the muscles on the back side of your upper arms, as well as your glutes and legs.</p> <p><b>Here’s how to perform the move perfectly:</b></p> <ol> <li>Sit on the ground with your legs extended in front of you and dig your heels into the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-1-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-1-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-1-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-1-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>Bring both of your hands behind your hips with your fingertips pointing backward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-2-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-2-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-2-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-2-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>Dig your heels into the ground and lift your hips up toward the ceiling as high as you possibly can. Squeeze your glutes and arms once you get to the top and briefly hold.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-3-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-3-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-3-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-3-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>Slowly and in a controlled movement, lower your hips back down to return to the starting position.</li> <li>Repeat as many times as you can. We recommend starting with three sets of ten repetitions and building up from there!</li> </ol> <div class="sub-head">Things to keep in mind:</div> <ul> <li>While you’re performing the move, think about pressing your arms behind you towards your fingertips as hard as you can. This is going to really activate those triceps muscles to help you get more out of the exercise.</li> <li>Make sure you squeeze your glutes hard when you get to the top of the movement. While this exercise focuses on your arms, it’s also a great full-body move, so firing your glutes and your leg muscles is going to add a lower-body boost to the movement.</li> <li>Inhale as you press your hips up and exhale as you drop back down. This will keep your focus on your form while pumping blood to the muscles to help them move more effectively.</li> </ul> <p>If this move feels too easy for you, or if you’ve mastered it and want to try out something a little more challenging, here’s an advanced option for you. Instead of bending your knees when you lift your hips off the ground, you’re going to keep your legs extended like this:</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-4-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-4-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-4-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-4-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <p>This move is going to be much more difficult meaning you’ll get better and quicker results. Just be sure to remember to press your arms back towards your fingertips and really squeeze those glutes at the top of the movement. Start out with ten repetitions of three sets and build up!</p> <p>On the other hand, if the Table Top is a little too challenging for you at the start, all you have to do is decrease your range of motion. Just try lifting up your hips as high as you possibly can. Over time, work towards lifting up higher and higher until your hips are in full alignment with your knees and shoulders. Master this, and you’ll be ready to take on the advanced variation.</p> <p>Stay focused on your form during this movement, and you’re going to strengthen and tone your triceps while giving your spinal erectors, glutes, and legs a nice pump as well.</p> <p>But we promised you not one, but two incredible arm exercises, so let’s get on with the second!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Kneeling Push-Up</header> <p>Everyone knows that push-ups are a fantastic full-body move that work your arms, chest, shoulders, abs, and more in one simple movement. Here, we’re going to learn a simple yet highly effective modification of the push-up that’s great for beginners and can help you work your way up to more challenging variations: the Kneeling Push-Up.</p> <p>This move is going to work the back and front of your arms—the biceps and triceps—while also helping to strengthen your chest. </p> <p><b>Here’s how to perform the perfect Kneeling Push-Up:</b></p> <ol> <li>Get on the floor and come into a kneeling position with your hands directly under your shoulders and knees on the ground. <li>Squeeze your glutes to bring your hips into alignment with your knees and shoulders. <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-5-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-5-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-5-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-5-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>Press your hands into the ground and bend your elbows as much as you can to drop your chest towards the floor. <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-6-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-6-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-6-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-6-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>When you’ve gone as far as you can, press yourself back up to the starting position. <li>Continue repeating the movement as many times as you can. Again, we recommend starting out with three sets of ten repetitions then increasing from there. </ol> <div class="sub-head">Things to keep in mind:</div> <ul> <li>Keeping your body in alignment is key, so make sure that your butt isn’t sagging towards the ground or pointed too far towards the ceiling. You want a nice straight line from your knees to your hips to your shoulders. <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-7-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-7-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-7-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-7-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> <li>Inhale as you lower yourself to the ground, and exhale as you press yourself back up. Again, focusing on your breath will help you maintain great form while getting the blood flowing to your muscles.</li> </ul> <p>If this move is a little too hard for you at first, decrease your range of motion by only dropping your chest down as far as you can. You’ll build up strength over time, so don’t worry about it if you can’t bring your body all the way to the ground when you’re just getting started.</p> <p>How about if the Kneeling Push-Up feels too easy for you or you’ve built your way up and have completely mastered it? Well, then it’s time for you to try out the regular Push-Up! From the kneeling position, simply tuck your toes and lift your knees off the ground, then perform the exact same movement.</p> <p>Again, if that’s too difficult for you at first, decrease your range of motion. Even if you’re not able to drop all the way to the floor, you’re still getting a great arm, chest, and core workout, and with time, you’ll be able to do the full Push-Up with no problem. Just make sure to keep your body in alignment with your core and your glutes tight.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-8-0040.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-8-0040.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-8-0040.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-no-equipment-arm-workout-8-LR-0040.jpg" class="img-fluid" alt="tyler-no-equipment-arm-workout"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Putting it all together</header> <p>We’ve found that the best way for people to achieve real, lasting results is to find a workout program that is simple enough that it can be maintained over time. The two exercises we’ve presented here are incredibly effective, <i>and</i> they can be performed in the comfort of your own home. All you need to do is commit to around fifteen minutes per day, three times per week.</p> <p>To make these two moves into a full workout, try this: alternate between doing the Table Top and the Kneeling Push-Up, performing ten repetitions of each. Once you’ve completed three sets of each exercise, that’s it! You’ve got a great arm workout under your belt that is guaranteed to help you tone up and strengthen your arms.</p> <p>Again, there’s no need to worry if you can’t perform the full movements from the start. Just test out the easier variations we’ve offered here, and eventually, you’ll build the strength and endurance you need to do the real thing. And, if you’re finding the moves we’ve presented here to be a little too easy, go for the advanced versions. The more challenging the exercise you perform, the better your results are going to be.</p> <p>So, what are you waiting for? Take out fifteen minutes of your day today to do these two simple yet powerful exercises, whether it’s during commercials while you’re watching TV or while you’re on your lunch break at work. You’re going to love the way your arms look and feel!</p> </section> </article>

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