6 flabby under arm exercises without weights
Is it really possible to tone flabby under arms without weights? Yes, it is very possible. In fact,
you may even get better results WITHOUT the use of weights. Here's the thing. By using your body weight as the main resistance factor for toning flabby arms you can expect to increase the effectiveness of your exercises.
Traditional dumbbells can sometimes be limiting. By that, I mean you are limited to the amount of weight being used. That can hinder your progress. By using your body weight, you will place greater emphasis on your muscles which will translate into faster and more effective results.
You don't need any weight or bands to tone flabby arms. What you need are targeted, body weight exercises designed tone and strengthen your flabby arms.
I will provide you with 6 exercises designed to tone your flabby under arms without the use of weights. There are two exercises, that will require the use of a bed sheet but trust me, these are very effective exercises for toning flabby arms that emulate the use of cable machines in a commercial gym.
With that being said, let's take a look at the flabby arm exercises without weights. Make sure to watch the video of how each exercises is done..
Flabby Under Arm Exercise 1: Wall extensions
This exercise is called the wall arm extension. This is one of the easier exercises that is perfect for beginners. If you can't do a knee push up, this is the exercise you should start with.
While standing about 3 to 4 feet away from a wall, lean forward while extending your arms towards the wall. With your arms fully extended and contracted, slowly bend at your elbows and lower your upper body until your chin is one inch from the wall. Pause for a moment and using your arms, extend your upper body back to the start position. Hold for a moment and repeat.
Try doing 2 sets of 12 repetitions to start for the first couple of weeks.
The wall arm extension is a fantastic exercise to firm and tone flabby under arms.
Flabby Under Arm Exercise 2: Counter Dips
This exercise is called the counter dip and is very effective for toning flabby arms. This is a slightly more difficult exercise that wall extensions but I strongly suggest doing these. Plus, you can use your legs to assist you.
With your back to the counter and your arms fully extended, slowly lower your body downwards
until your arms are just above parallel with the floor. Pause for a moment and using your arms lift your body upwards back to the start position. Use your legs to help propel your body upwards. Hold at the top and repeat.
Try doing 2 sets of 8 repetitions to start for the first couple of weeks.
Flabby Under Arm Exercise 3: Couch Push Ups
The couch push up is a great substitute for regular push ups or knee push ups and is very effective at firming and tighten flabby under arms.
While kneeling on a couch with your arms resting on the upper part of the couch, slowly lower your body until your chin is almost touching the couch. Pause for a moment and using your arms, push your body back to the start position, fully extending and contracting the backs of your upper arms.
Try doing 2 sets of 12 repetitions to start for the first couple of weeks.
Flabby Under Arm Exercise 4: Knee Push Ups
This exercise is called the knee push up and is one of the best exercises you can do to firm up flabby under arms. This flabby arm exercise is slightly more difficult to perform than the couch push up so I suggest making sure you can do at least 12 to 15 couch push ups before you try this exercise. If you are just starting out, try doing the wall extensions (above) first.
In a kneeling position with your arms fully extended and your hands on the ground, slowly lower your upper body until your chin is 1 inch from the floor. Pause for a moment and using your arms, lift your body back to the start position. Hold for a moment and repeat the movement.
Try doing 2 sets of 6 to 8 repetitions to start for the first couple of weeks.
Flabby Under Arm Exercise 5: Overhead Arm Extensions With a Bed Sheet
This exercise is called the overhead arm extension and is a great exercise to firm and tone flabby under arms. Best of all, you only need a bed sheet for this fantastic exercise.
First, using a bed sheet, tie a knot at one end of the sheet.
Next, drape the end of the bed sheet with the knot, over an open door. Close the door, and make sure the door is shut and secure.
Using both hands, grip the sheet at shoulder level and lean forward slightly, making sure to adjust your grip. Next, lean forward, using your arms to support your upper body until your arms are bent at a 90 degree angle. Using your arms, extend your body upwards until your arms are fully extended. Hold and repeat.
Try doing 2 sets of 12 repetitions to start for the first couple of weeks.
Flabby Under Arm Exercise 6: Arm Press Downs with a Bed Sheet
This exercise is called the standing arm press downs and is a great exercise to firm and tone flabby under arms. Best of all, you only need a bed sheet for this fantastic exercise. This is a perfect, flabby arm exercise for beginners.
First, using a bed sheet, tie a knot at one end of the sheet.
Next, drape the end of the bed sheet with the knot, over an open door. Close the door, and make sure the door is shut and secure.
Using both hands, grip the sheet at just above waist level with your back against to door. Lean forward slightly, making sure to adjust your grip. Next, bend at the waist, using your arms to support your upper body until your upper body is just above parallel with the floor. Using your arms, extend your body upwards until your arms are fully extended. Hold and repeat.
Try doing 2 sets of 12 to start for the first couple of weeks.
If you are just starting out, I highly recommend you start with 2 or 3 flabby arm exercises. I suggest the following exercises:
The wall extensions 2 x 12 repetitions
The couch push up 2 x 8 to 12 repetitions
The overhead arm extension 2 x 12 repetitions.
Perform these exercises 3 times a week.
To truly see some amazing results, you are going to have to combine these two things with the flabby arm exercises above. The first is performing a light cardio type activity every day. I suggest a 20 minute walk. It doesn't have to be anything fancy, a nice, brisk walk is fine. I find doing my walks first thing in the morning, is relaxing and sets to the tone for my day. If you don't want to walk, try doing some basic low impact cardio exercises. I suggest these 4 exercises, to start:
Hand Raises
Front Jacks
Reach Ups
Rope Pulls
I have a bunch of low impact exercises designed for beginners. To see the full list of beginner home exercises, click here.
The second part is your nutrition. To really tone your flabby arms, you need to follow a diet designed to drop fat and body weight. I have a series of free, 7 day meal plans that come with grocery lists. I strongly suggest you follow these meal plans.
Remember, you don't need a bunch of weight or fancy gym equipment to tone flabby arms. You need 3 things 1) targeted flabby arm exercises without weight; 2) simple home cardio (walk or home cardio); And 3) simple and easy to follow nutrition plan. Combine these 3 things and you will see results in as little as 2 weeks.
Want to take my 30 day flabby arm challenge? It's totally free and the program is designed to do 1 thing, to get rid of your flabby arms in 30 days. Go to my 30 day flabby arm challenge page here.
Good luck and all the best!
-Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.