Good body exercises keep your body, mind, and health in good shape but you don’t have to hit the gym all the time to achieve that. With the right routines and discipline, your body can be shaped just the way you want it. While working on other parts of the body, most women neglect the upper body.
If you want strong and sexy arms, it’s time you started focusing on hybrid exercises. You don’t even need weights to build killer functional upper body strength. The good news is it doesn’t take long to firm your upper body. Today, we’re showing you five no-equipment moves you can do anywhere.
1.Push Up Walk Back
This push-up variation is going to work your arms, shoulders, and abs and get your blood pumping. It is also a great way to work on your mobility with the walk back! To do the push-up Walk Back, start standing with your feet close together. Then bend your knees and squat down slightly. Rock forward to “dive out” and extend into a push-up.
As you dive out and catch yourself, bend your elbows to absorb the shock of landing. You will perform a push up as you catch yourself and lower your chest to the ground. Push back up to a plank position and then, keeping your legs straight, walk your hands back in toward your feet.
2. Tricep Push-Up
This exercise will help tone your triceps, chest, and abs. Begin in a modified push-up position, with your hands directly under your shoulders and your knees on the ground. Make sure your body is in a straight line from your head to your knees, and your core is engaged. Keeping your elbows tucked close to your sides, lower your chest to the ground, then press back up. Do this 10 times.
3. Plank Ups
Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on the ground. Repeat on left side, ending up in a high-plank position. Now reverse the movement, replacing right palm with right elbow and left palm with the left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.
4. Jab & Jab & Cross
This routine will boost your heart rate and help tone your arms and core. Start in a boxer stance with your left foot in front of your right, feet shoulder-width apart. Bring both hands up to chin heights and keep your fists loose. Jab with your left hand as you shift forward with your left foot. Shift your weight back to your right foot, then jab once more with your left. Next, cross with your right as you pivot your back foot forward for more power. Do 15 reps on each side.
This routine is most women’s favorite. Start standing. Squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor, then jump feet wide, then to the sides of hands, then back to standing position. Jump up and immediately move to the next rep. Do as many reps as you can for one minute. Your goal: Do at least 15 reps.