The misconception that women who try to get lean and build muscles may appear unattractive due to bulky arms is widespread. However, the truth is that building arm muscles in this context is geared towards achieving a balanced and healthy physique, aiding in the reduction of excess fat. For those eager to give it a try, there are exceptional recommendations at your disposal—no weights or additional equipment required, ensuring easy implementation within the comfort of your home.
A guide to get fit for women without relying on equipment:
1. Dips for strengthening the back of the arms
Position yourself on the floor with legs extended straight, in proximity to a gently bent bed or surface. Place one hand behind you, fingertips grazing the floor, and elevate your arms in a straight manner. Alternate with controlled body contractions, gradually bringing your arms to approximately 90 degrees. Maintain a straight back and neck throughout, ensuring your buttocks do not touch the floor. Execute 4 sets, comprising 15 repetitions each for an effective workout.
2. Narrow-hand floor push-ups
Engage in a standard push-up movement, adjusting your hand positioning to align directly with your shoulders. Proceed to execute push-ups with 4 sets, encompassing 10 repetitions each. This exercise effectively targets and strengthens the front arm muscles. For beginners, a modified approach involves starting with knees on the floor for added support and gradual progression.
3. Plank Up
Commence with a standard plank position and elevate one hand to tap the opposite shoulder, alternating sides. Lower each arm sequentially while maintaining the plank position. Implement 4 sets, consisting of 15 repetitions each, to effectively engage and strengthen both arm and core muscles.
4. Plank Jack
Incorporate a variation of regular plank push-ups by widening your arms to bear your body weight and extending your legs straight. Followed by spreading and bringing your legs back in according to your rhythm. Complete 4 sets with 15 reps each. This exercise not only contributes to building arm muscles but also serves as an excellent workout for weight loss.
5. Plank Tap
Initiate the exercise with a posture akin to leg-extended floor taps, then continually alternate tapping one hand to the shoulder. Execute 4 sets, encompassing 15 repetitions each, to effectively target the shoulder and arm muscles.
Beyond the suggested equipment-free exercises, dietary choices play a pivotal role in achieving a healthy body. Prioritize protein from lean meats to facilitate muscle development, and ensure a well-rounded nutritional intake by incorporating vegetables. Steer clear of excessive sugar, and moderate starch intake—while not eliminating it, as it remains a vital energy source. Building attractive arm muscles in women not only enhances physical appearance but also fosters long-term health, mitigating the risk of various diseases.
