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Get toned arms and shoulders with these bodyweight exercises

Toning your arms and shoulders does not require equipment such as barbells, dumbbells or machines... your bodyweight alone helps!

Vahdaneh Vahid

Published: Updated:

Toning your arms and shoulders does not require equipment such as barbells, dumbbells or machines. Your bodyweight can provide adequate resistance. Total body exercises are far more functional as they build strength, promote good control and target other major muscles groups such as your core, butt and legs.

Pike push-up

pike a
pike a

- place your hands on the floor about shoulder-width apart
- place your feet wider than shoulder-width apart, and walk them toward your hands
- keep the hips high above the shoulder, and drop your head down between your arms
- keep your heels off the ground and your knees as straight as possible (from a side view, this will appear like the letter A)

pike b
pike b

- slowly lower your head down toward the ground, keeping the chin tucked in and your neck straight
- Touch your head toward the matt on the ground, then breathe out as you push your body back toward the ceiling
- perform this exercise slowly, keeping the head between the arms
- perform two to three sets of eight to 12 repetitions

Crab crawls

Crab
Crab

- place your hands on the ground behind you, fingertips facing away from you
- place your hands on the ground behind you, fingertips facing forward
- lift your hips and butt off the ground, holding yourself up on your hands and feet
- step forward one hand after the other (do not let your butt slump down)
- when you get to the end of the room, turn around and go the other direction
- perform two to three sets of eight to 12 repetitions

Hindu push-up

hindu push
hindu push

- get into a “downward dog” yoga position (a V-shape with your hands and feet touching the floor)
- bend your elbows so your body comes forward and your hips go down toward the floor
- before your head goes all the way down, bend your spine so you look up at the sky

hindu b
hindu b

- straighten your arms and breathe out as you look up
- keep your arms straight, push your butt back to the starting position, and repeat the movement
- the entire motion should be fluid, not jerky - breathe deeply during the exercise
- perform two to three sets of eight to 12 repetitions

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