Tap to Read ➤

Arm Exercises for Women to do at Home

Mayuri Kulkarni Mar 16, 2020
Having a flabby pair of arms is likely to affect your look in a big way. Here is how you can get your arms toned up without enrolling into a gym.
Arms are easily noticeable parts of our body. Having flabby arms or 'bat wings' can not just make a woman look unattractive, but it also affects her choice of clothing. On one hand, you cannot imagine yourself wearing sleeveless clothes. On the other hand, wearing full sleeves may not be possible at all times of the day.
Women fear to take up arm exercises, since they feel that their arms would look muscular. But remember, arm exercises for women are quite different from those for men. They basically help you to form toned up arms.
However, if you have recently suffered a fracture/muscle injury or have undergone arm surgery, it's recommended that you consult your doctor before practicing these exercises.

Exercising With Weights

Bicep Curl

~ To perform this exercise, stand in an upright position with dumbbells in your hands.
~ Hold the dumbbells in front of your upper thighs.
~ Your elbows should be placed near your sides.
~ Now fold your elbows to bring the dumbbells towards your shoulders.
~ Count slowly up to 5 and bring down the dumbbells to your thighs.
~ Take a deep breath before you lift the dumbbell again.
~ Repeat this 10 - 15 times for each arm.
~ You may work on one arm at a time or by alternating between your arms.

Lateral Curl

~ You need to have a pair of dumbbells and an exercise ball for performing lateral curl.
~ Set the exercise ball on the floor and set the dumbbells on both sides.
~ Lie down on top of the exercise ball, facing the floor.
~ Correctly balance your body, by placing your toes firmly on the floor.
~ Lift the dumbbells off the floor and start moving your hands in a lateral position. Ensure that your arms remain perfectly horizontal.
~ Count till 5, before you lower your arms towards the floor.
~ Repeat this exercise 10 - 15 times.

Exercising Without Weights


~ Lie down on your stomach and place your palms right under your shoulders. Your palms should touch the floor.
~ Keep your legs straight and parallel to each other when in resting position.
~ Now, tilt your legs slightly upwards from the knee joint.
~ Push up your body slowly with the help of your arms.
~ Keep your back straight and tighten your abdominal muscles.
~ Ensure that your neck aligns with your back.
~ Count up to 5 before you lower your body towards the floor. Bring your legs in a resting position.
~ Repeat this exercise 10 to 15 times. Take a deep breath each time you bring your body in a resting position.

Tricep Dips

~ You need a horizontal bar with a suitable height to do this workout. You can even use a metal balcony fence or a terrace fence for this exercise.
~ You need to stand in a straight position, facing away from the horizontal bar or fence. Grip the bar or fence at your back for support.
~ Rest your feet firmly on the ground, next to each other.
~ Slowly tilt yourself towards the bar. Do not bend your back.
~ Your elbows should be in a 90 degree angle while you remain in a tilted position.
~ Count till 5, before pushing yourself back to your original position.
~ Repeat this exercise at least 10 to 15 times.
These were some arm exercises that women can perform at home. You need to perform some warm-up exercises before performing them. Once you start doing these exercises, do not expect miraculous results in a jiffy. You need to be patient and consistent before your efforts will be visible.
Exercises with dumbbells or free weights are one of the best methods of getting toned arms. They help you to lose calories, increase the density of your bones, reduce your body fat, and improve your muscle strength. If you do not want to use weights, then you can go in for some simpler exercises that are just as effective.