Looking for a way to get rid of flabby arms? Work out in the comfort of your home or outdoors. In this article you will find exercises for flabby arms that need no equipment. Add these exercises to your workout plan and enjoy your arms. The most effective exercises for flabby arms: how to build arm muscle at home in 30 minutes. Find a spot, put on your favourite music and get ready to give those flabby arms a proper workout.
Table of contents
Why do exercises for flabby arms?
Flabby arms in women can spark plenty of discussion about why they happen, especially at an older age. They bother many women, and the obvious question is how to get rid of them. Hiding your arms under long sleeves even in summer and struggling with low self-confidence is certainly not the answer. Arm strengthening exercises will shape and firm your arms.
Transform your arms with simple exercises at home. All it takes is a few minutes of your time, regular exercise and flabby arms will be a thing of the past.
💡 Tip: You can also do exercises for flabby arms with dumbbells. If you are looking for ideas on strengthening your arms with dumbbells, take a look at the article: How to create a plan and routines for working out at home.
Workout routine for flabby arms, arm exercises without equipment
This home workout routine includes arm strengthening exercises without equipment. It will help you build muscle, firm up and tone. Do the routine 2 to 3 times and rest for 3 to 5 minutes after completing the whole routine.
| EXERCISE | REPETITIONS, TIME |
| Plank up-down | 30 seconds |
| Tricep dip kick | 10 to 15 reps |
| Hand walk-out, Inchworm | 30 seconds |
| Downward dog push-ups | 8 to 12 reps |
| Bodyweight triceps | 10 to 15 reps |
| Plank: Body saw | 30 seconds to 1 minute |
| Half cobra push-ups | 15 to 20 reps |
| Oil rigger | 10 to 15 reps on each side |
Plank up-down
Start in a high plank with your palms flat. Your hands are shoulder-width apart, with your shoulders directly above your wrists. Your legs are extended behind you. Engage your core and glutes. Place your feet hip-width apart. Lower your left arm so that your forearm rests on the floor. Then do the same with your right arm so that you are in a forearm plank. Then return straight back to a high plank. Keep your hips as still as possible throughout the movement.
Exercises for flabby arms, tricep dip kick
Start seated with your hands placed behind your hips. Put your feet flat on the mat. Press your hands into the mat. Lift your body off the floor and squeeze your abdominal and glute muscles to keep your body raised. Your body is flat like a tabletop. Extend one leg straight into the air. Bend your elbows behind you and work your triceps while kicking your right leg up into the air until it is straight. Then switch legs.
Hand walk-out, Inchworm
Stand up straight. Keep your feet hip-width apart and your hands on your hips. Bend at the waist and place your hands on the floor. Walk your hands forward into a high plank with your palms flat, wrists under your shoulders and your core, quads and glutes engaged. Pause for a second. Walk your hands back to your feet and stand up into the starting position.
Downward dog push-ups
Start this exercise in the yoga downward dog position. Engage your core, lift your knees and straighten both legs. Your head naturally drops between your arms and your body forms an inverted V. In downward dog, your arms and back should be straight and your hips pushed up towards the ceiling. Your heels do not have to touch the floor, but you should feel a pleasant stretch in the backs of your legs. Now do a push-up from this position. Bend both arms at the elbows and lower your chest towards the floor in a smooth movement.
💡 Tip: Downward dog comes from yoga. You will find more yoga poses and stretches in the article: Introduction to home workouts for beginners.
Bodyweight triceps
Sit on the floor with your knees bent and your feet in front of you. Lean back on your heels. Place your palms on the floor behind you under your shoulders, with your fingers pointing towards your body. Straighten your arms and lift your bottom, then bend your elbows to lower yourself without sitting down completely. Keep your heels on the floor and point your elbows straight behind you.
💡 Tip: Try a dynamic workout: 10-minute HIIT workout for beginners at home: Burn fat!
Plank, body saw
Start this arm exercise in a forearm plank with your forearms on the floor and your elbows directly under your shoulders. Your hands point forward so that your arms are parallel. Your legs are extended behind you. Tuck your tailbone and engage your core, glutes and quads. Rock forward on your forearms. Your shoulders should move in front of your elbows as you come right up onto the tips of your toes. Focus on moving as far forward as possible without letting your hips sag or losing core engagement. Now push in the opposite direction and rock as far back as you can. Straighten your forearms slightly and roll onto the balls of your feet. Keep your core engaged and do not sag at the hips. Keep rocking forwards and backwards.
Half cobra push-ups
Lie on your stomach with your hands under your shoulders and your elbows pointing straight back. Your palms rest on the floor and your fingers touch each other. Press your feet lightly into the floor. This is the starting position. Breathe in and push through your palms. Lift your chest off the floor. Your legs and bottom stay still on the floor. Push into your arms and use them to lift yourself until they are straight. Then bend your arms and repeat the straightening movement, making sure you lift yourself with your arms. Repeat.
Exercises for flabby arms, oil rigger
Start this exercise by kneeling on all fours on the floor. Place your palms under your shoulders. Lift your right leg off the floor and extend it straight behind you. Keep your elbows by your sides, then lower your chin forward past your fingertips towards the floor. Hold the bottom position for half a second. Then push yourself back up. Then switch legs.
Say goodbye to flabby arms
How to get rid of flabby arms also depends on a healthy lifestyle. Change your eating habits and choose a healthy, balanced diet. The bodyweight arm exercises above will also help with strengthening your core, so you are not just working your arms. Motivation is essential for exercise: knowing why you are actually working out. You will find more ideas for home workouts in the articles: TOP 7: The best exercises for weight loss, A daily 10-minute workout at home: How to do it? and TOP 5: Home workout routine for slim legs and a firm bottom.
What do you think of this exercise routine for flabby arms? Did any of the arm exercises without equipment catch your eye? I hope you will be happy to add exercises for flabby arms to your plan.
