How To Tone Your Arms Easily With These Arm Exercises without equipment

How To Tone Your Arms Easily With These Arm Exercises without equipment

Who does not want Michelle Obama Arms? Well, yes that is the term and a keyword at that. One Ellen Degeneres Show, Ellen, the host, and Michelle Obama did a full set of 10 push-ups. Wonderful isn’t it? Let me first tell you that Michelle Obama has a very good physique which is earned with some years of exercise. So what would tone your arms easily? Here are some workouts which would surely help you tone your arms if done regularly.

I believe in working out with someone even at home and I feel very grateful to all the online platforms available. Let us first understand the anatomy of the human arm:

Anatomy of Human Arm:


Tone Your Armsimage from


These muscles are in between elbow and shoulder in layman terms, on the upper side.


These are the most talked-about muscles in the fitness circuit and are just next to the deltoid muscles in simple terms.


The lower part of biceps is called as triceps. These are the most difficult to train muscles in my personal experience, no muscle definition of triceps results in bat wings (sagging of the skin below the arm)

Tone Your Arms

image from


Extensors are the muscles on the forearm at the back of it. Slowly as the arms are toned, these muscles show up.


These are the muscles on the forearm, which you see when you see your arm with wrist up. These muscles also sag when they are not trained properly.

My arms were always nice and chubby. They were never muscular and when I started building the first body part which showed up in a bigger way were arms. Suddenly big looking arms were a showdown for me. But once a specific amount of weight is lost, the arms are back in shape and they are quite a bit toned. I cannot say I have bat wings but if the arms are left untrained, it will not take much time for the skin to sag.

Which exercises would help tone the arms?

There are some specific exercises that help tone upper arms specifically biceps and triceps. The shoulders should also be toned along with the arm. Remember, there is no ways we can spot reduce. Overall body has to tone down for the effect to be shown on arms.

Before starting any specific arm exercise, make sure that you do not have any shoulder or arm injury.

I am suffering from frozen shoulder from past many years. It is always difficult to tone my shoulder and arms. Here are some exercises which would definitely help you get some toned arms.

Push Ups:

Tone your arms

image courtesy:POPSUGAR Photography / Jenny Sugar

In my opinion, push-ups are a complete exercise.

It trains the following muscles:

  • Chest Muscles
  • Shoulders
  • Deltoids
  • Triceps
  • Abdominal muscles and
  • Muscles under the armpit.

If you cannot do pushups due to some injury try the push up progression like below:

Push Up Progression:

On the very first day it is simply not necessary to start doing push-ups in their full form. Start with wall push ups. Here is a nice infographic from Strength with sam

Triceps Dips:

One of my most favorite workouts which train triceps like a boss. The best part about these workouts is that you can do them anywhere. You do not need to go to the gym for the same.

POPSUGAR Photography / Jenny Sugar


When you are trying to work with muscles, progression is the name of the game. It is not so easy to pull off a triceps dip at one go. Here is the progression that you should think about before attempting a triceps dip.

Image from


Shoulder taps:

This is a progression of pushups. And can be done as you are holding a plank for pushups. Along with arm muscles it also involves your core and glutes.

POPSUGAR Photography / Jenny Sugar

Arm circles:

Simple arm circles whenever you feel like doing it is a great exercise to tone the arms. As the image shows it tones both upper arms and shoulders. Make sure you do them clockwise and anticlockwise.

Image from – Brightside

Pull ups:

Pull ups trains shoulders, biceps, triceps and core muscles. But it may need a bar to perform even a basic pull up. But we have an alternative here.

Pull ups and push ups are comprehensive full body exercises or so do I feel.

Apart from the above exercises, you can try these online workout programs which I have been following from the last many years.

Online Workouts:

Casey ho:

I am following Casey Ho from a long time and her workouts really work. She has been an inspiration. Please check her workouts on her channel called Blogilates.

Chloe Ting:

This is a lean arm challenge by Chloe Ting. Chloe is a kind of rage right now, you can join her Lean Arms Challenge on the following link.

Fitness Blender:

Fitness blender workouts are tried and tested by me at some point or the other. I like their workouts because they are carefully crafted. Here is upper body fitness blender workout for lean arms.

Killer Arms and Back  – Jillian Michaels

Jillian Michaels is a master of all moves when it comes to fitness. I love all her DVDs and here is a clip of her workouts which you can purchase as an app.

Heather Robertson:

I have not personally tried Heather Robertson’s workouts but have heard a lot about them. You can try this workout series for lean arms.

Recently, At the Superbowl, we saw Shakira and Jennifer Lopez rocking the stage post 40 years of age and our jaws dropped for sure. Yes, they have all the money in the world and many helpers to be in shape. But never forget, the self love that they have shown by being super fit at that age when most of the ladies are struggling with many issues including hormonal imbalances. Post 40 years of age we ladies grapple with many health concerns.

Let us always remember that we cannot pour from an empty cup. Let us get our task together. Use the above workouts to get along some 10 minutes workouts every day just for your arms. Slowly, you will find the body will respond and time will come when you get compliments.

The body is a wonderful machine; just give it the self-love it deserves. Today and always.

Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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