10 Best Exercises to loose weight at home: ARMS EDITION.

TONED ARMS! 

10 Best Exercises to loose arm fat | 1 Bonus exercise | Things to remember while doing these exercises 

Targeting arms without weights is quite difficult but not impossible. You can still get rid of that stubborn arm fat with zero equipment just at the comfort of your own house. The following are some exercises that will help you get toned arms. 

     1. PUSH-UPS

Push-ups is one of the most common exercise to build your arm strength and tone it. It targets the pectorial muscles, triceps and shoulders. When done in proper form they can also strengthen your lower back and core muscles by engaging your abdominal muscles.

HOW TO DO PUSH-UPS:

1.  Start in a high plank position with your palms flat and hands shoulder width apart.
2. Keeping your body aligned slowly lower your body and bring your chest towards the ground. Do not sag your lower back or let your hips hike upwards.  
3. Once your chest or chin touch the ground, press upwards with your arms. Continue pressing until you are back in the high plank position. 

If push-ups seem difficult for you, try doing them on your knees instead of your toes! 

It you have advanced in terms of push ups you can try different variations to it. For example: Diamond pushup, incline and decline pushup, spiderman pushup, wide hand pushup etc. Different pushup works different muscles ranging from arms, chest, back, shoulders etc.

     2. TRICEP DIPS

The tricep dip is a great bodyweight exercise that builds shoulder and arm strength. This movement primarily targets your triceps but you can also expect some gains in your shoulder and chest area.

HOW TO DO TRICEP DIPS:

1. Position your hands shoulder-width apart at the edge of a stable chair or bench.
2. Slide your butt off the front of the bench with your knees either bent or extended out in front of you.
3. Straighten your arms, that's your starting position.
4. Slowly lower your body by bending your elbows, until your elbows are about at a 90 degree from the floor.
5. Once you reach the bottom, use your arm strength to press down into the bench and to come back to the starting position.

If this seems easy for you, the difficulty level can me increased by placing weights on your upper quads or hips.

     3. SHOULDER TAPS 

The plank with shoulder taps helps to strengthen your core, glutes, shoulders, arms and wrists. Main targetted muscles are transverse abdominus, oblique muscles, deltoids and triceps. It also helps improve your posture, eases your lower back pain and tighten your midsection. 

HOW TO DO SHOULDER TAPS:

1. Begin on a high plank position with wrists right under your shoulders.
2. Start by touching your left shoulder with right hand and therefore alternating the movement.
3. Remember to engage your core which will result in toning your abs alongside your arms.

     4. REVERSE PLANK

The reverse plank is not only a great exercise to tone your arms but it also works your glutes, hamstrings, lower back and obliques. It also known to be one of the best exercise to strengthen your core.

HOW TO DO REVERSE PLANK:

   1. Press into your palms with them being shoulder width apart.

   2. Lift your hips and torso towards the ceiling.

   3. Look up to the ceiling, point your toes and keeping your arms and legs                 straight.

   4. Focus on keeping your body straight from head to toe.

If you are up for a challenge, you can try lifting each leg up in the air while still holding that reverse plank position!

     5. UP AND DOWN PLANK 

The up and down plank helps enhance your ability to stabilize your spine during active movements. It primarily works your chest (pectorals), shoulders (delts) and triceps.  

HOW TO DO UP AND DOWN PLANK:

1. Start in a high plank position, with your palms right under your shoulders.
2. Bend one elbow bringing your elbow and forearm to the floor followed by the other elbow. This will result in you being in forearm plank position.
3. Once you are in forearm plank position, push yourself back up into a high plank position starting with arm you began with.
4. Alternate first side down with each repetition and remember to keep your core engaged.

      6. PIKE PUSHUPS

The pike pushup also known as handstand pushup is a great exercise for building shoulder strength and improving core stability and also helps to tone and strengthen your entire upper body. It mainly targets your core, shoulders, upper back, triceps and chest.

HOW TO DO PIKE PUSHUP:

1. Start in a high plank position with palms placed shoulder width apart.
2. Lift your hips up in the air, forming an upside down "V".
3. Your arms and legs should be as straight as possible.
4. Now bend your elbow and lower your upper body until the top of your head almost reaches the floor.

     7. ARM CIRCLES

 

Arm circles is an exercise which can be done anywhere, warms up your upper body and it works several muscles at the same time. It primarily targets shoulders, triceps, biceps and upper back.

HOW TO DO ARM CIRCLES:

1. Stand upright with your hands and extend your arms on the either side of your body parallel to the floor.
2. Rotate your arms clockwise as well as anti-clockwise.

     8. PUNCHES

Arm Punches is also one of the many exercises which you can do literally anywhere and at anytime. It targets mainly the entire shoulder as well as your triceps, biceps, back and core.

HOW TO DO PUNCHES: 

1. Bring your fists closer to your face.
2. Punch one arm straight out in the air quickly returning your fist to your face.
3. Then punch your second arm straight out in the air.

     9. JUMPING JACKS

Jumping jacks is a cardio exercise that helps stimulate your heart rate and also can help you burn fat all over your body. It works the entire body but primarily your arms, legs and core.

HOW TO DO JUMPING JACKS: 

1. Begin in a standing position.
2. Jump up while spreading your legs beyond hip-width apart and bringing your hands above your head nearly touching each other.
3. Jump again lowering your arms and bringing your feet together.

     10. PLANK REACHES

Plank reaches is a variation to normal planks which has an added ability to strengthen your core as well as your arms and shoulders because in this exercise you balance your body on one hand while the other hand is reaching out.

It targets the entire body but primarily the shoulders, arms, core and back.

HOW TO DO PLANK REACHES:

1. Start in a low plank position.
2. Extend one arm straight in front while balancing your body on the other arm.
3. Bring back your first arm and extend your second arm straight in front of you.

ONE BONUS EXERCISE

  BICEP CURLS USING TOWEL

Bicep curls as the name suggests targets mainly the bicep muscle. It is an easy at home alternative that you can use instead of weighted curls. Not only is it an easily available alternative but is also very effective to get that toned bicep.

HOW TO DO TOWEL CURLS: 

1. Grab the end of the towel and place one foot at the sling of the towel.
2. Use your leg to provide resistance and bend the arm pulling upwards to your shoulders.
3. Your upper arm remains inactive and close to your torso.
4. Once you reach your shoulder, slowly bring your arms down into the starting position.

You can do this in a standing as well as seated position!

THINGS TO REMEMBER WHILE DOING THESE EXERCISES:   

1. Always remember to breathe.
2. Keep the movements slow and controlled.
3. Spot reduction i.e reducing fat from a particular part of the body does not happen. You have to concentrate in loosing weight from the entire body and  be in a calorie deficit to reduce fat.
4. Always engage your core while doing any exercise which will further help in strengthening your core. 

Getting that toned arm with no equipment requires a lot of commitment and consistency. Make sure your exercise regularly and have a proper diet and witness having toned, leaned arm that you have been reaching for!  

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