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How to get slimmer arms without adding bulk

Am I right in saying that loads of us want to shed that dreaded arm flab but don’t want to end up looking like the Hulk?

Plenty of us spend our time scrolling through websites searching for arm workouts with weights out of fear of us becoming beefy.

The question is, can you tone your arms and wave goodbye to those bingo wings without buffing yourself up?

Oh yes, you can!

So, if you’re sitting there wondering how to get rid of arm flab without weights, then read on because we’ve got exactly what you’re looking for.

How to get slim arms without gaining muscle

When it comes to being concerned about becoming too muscly, you’re definitely not alone!

Let’s be real, there are so many arm workouts without weights out there, it’s not easy to know which ones to trust or follow. Although, if you end up doing the wrong type of workout, you may end up searching how to get rid of arm muscle that you never even wanted.

The truth is, it’s just not possible to tone your arms without gaining at least a small amount of muscle. That’s not to say you’ll be applying for World’s Strongest Woman next month, so don’t panic.

If you’re still thinking, so … how do I tone my arms? We’re going to tell you everything you need to know so don’t stress.

How to: Lose arm fat without exercising

Whilst regular exercise and a healthy diet make a great combo, there are a few other things you can do to benefit your weight loss and body goals. A combination of the below and arm workouts without weights will banish those bingo wings and tone your arms in no time!

1. Getting good sleep

It doesn’t matter how focused you are on your arm workouts without weights or how much you’re working out, if you’re getting poor sleep, your body is going to suffer for it.

Also Read: How (and why) to stretch to increase flexibility

We need between 7 and 9 hours of restful, high quality sleep each night to give our bodies a change to mend and grow. In spite of your healthy diet and arm exercises, if you’re not getting a good night’s rest, this can trigger our bodies causing it to hold on to fat.

2. Eating the correct carbs

Now this isn’t approval to go and raid your pantries for bread and twinkies!

But in saying that, not all carbohydrates are bad for you. Complex carbohydrates are found in foods such as whole grains, peas, beans and vegetables.

So I’m sorry, but close that door and walk away from the snacks!

3. Use small weights

Now we know what you’re thinking, this guide is all about ‘how to get slimmer arms without adding bulk’. We haven’t completely lost it, don’t worry! But the long and short of it is, weights are essential in the journey to get rid of arm flab and toning your arms.

Truth is, all exercises build muscle. That being said, it does depend on how much you put yourself and your body through as to how much muscle you gain. If you keep the weights small, it will be enough to slim your arms without looking too buff.

Arm workouts without weights for females

We completely understand that you’re conscious about toning your arms, due to the possibility of gaining lots of muscle. However, when done right, this is simply not the case. You should expect your whole body to benefit from these workouts as the idea of reducing fat in one part of the body is purely a myth.

Many of these workouts can be done pretty much anywhere. This gives you the opportunity to fit these exercises into your daily life. If you’re a morning person why not set yourself up for the day by working out in the morning. Or if you’re not quite that person, squeeze a quick bodyweight workout into your lunch break.

Here’s what you need to do.

Decline Push Ups

Any arm workout without weights should have push ups included! The added benefit of this is that all push ups, including variations, are a perfect way to work out your whole torso.

Also Read: 6 easy habits to help you lose weight

All you’ll need to do a decline push up is a sturdy edge such as a staircase, a chair or the edge of your couch.

Begin by: 

Find an appropriate place and height for this workout. Allow yourself to start small with a single step height and work your way up as you become more confident. Start with your hand and knees on the floor, placing your hands flat to the floor shoulder width apart.

The action:

Stretch your legs out and prop your feet on the edge of your chosen surface, for this example, let’s say a step. Put one foot up at a time and keep your shoulders, hips and toes in a straight line. Try and avoid letting your hops drop downwards or pushing your buttup in the air.

To get started, bend your arms slowly and lower your chest, keeping your eyes ahead of you. Keep your hips, back and toes in line and push your body back to the start.

Complete a set by repeating this move up to 12 times.


Even though we’ve covered the decline push up already, let’s give the regular push-up a moment of glory. This easy arm exercise is a great way to get rid of arm fat without weights, and not bulking up along the way.

This won’t just target those bingo wings but you’ll also work your deltoids, pecs and triceps as well as that all-important core.

Begin by:

Similar to the decline push-up, start on all fours with your hands slightly wider than shoulder-width apart. Extend your legs out behind you and keep your hands flat on the floor. Try to distribute the weight between your hands and toes.

Avoid letting your hips drop or raise upwards and keep that core engaged!

The action: 

Suck those ab muscles and engage your core, then whilst inhaling, lower your body until your elbows are at a 90 degree angle. Push your body up as you exhale to get back to the starting position.

If you’re struggling with this, try the push-ups on your knees instead, rather than stretching your legs out.

To complete a set, repeat this between 10 and 12 times.

Tricep Dips

If you’re wondering how to get rid of arm flab without weights, then you’re in the right place. This exercise will tone your arms without getting bulky – tricep dips will become your new bestie.

Tricep dips are an awesome arm exercise without weights, much like the decline push-ups, they get you slim arms fast without transforming your home into a gym.

Begin by:

Sit down on the edge of something stable, like a couch or chair. Grasp the edge either side of your hips and stretch out your legs. Keep your feet flat to the floor and your legs hip-width apart.

The action: 

Gently lower yourself down until your elbows are between 45 and 90 degrees. Once you’ve reached this point, slowly push your weight back up to the starting position.

To complete a set, repeat this exercise up to 12 times.

Plank Shoulder Taps

This exercise is a great arm toning workout for females without weights. Plank shoulder taps work your entire body and help to tone your arms. A great one to work into your routine as they can be done anywhere.

Begin by:

To start, get yourself into a high plank with your hands flat on the floor. Ensure your hands stay shoulder-width apart and extend your legs, engage your core whilst you do this.

The action: 

Once in position, raise your left hand and move it across your torso to touch your right shoulder. You can start this exercise with either hand! Keep that core engaged and remember to breathe throughout.

Bring your left hand back to the starting position and repeat on the opposite side. This counts as one rep.

To complete a set, repeat up to 15 times or instead use a 15-30 second timer.

Plank Jacks

Given that we’ve done the plank shoulder taps, let’s do plank jacks next!

To get rid of arm flab without weights and really target those bingo wings, consider using a timer to pace yourself and help you improve with this exercise.

Begin by:

Unlike the previous exercise, this one starts by getting into a standard plank and engaging that core! Stretch your arms out in front of you with your palms facing downwards, keep your feet close together and maintain a straight line across your body.

The action: 

To get started, think of this move like a jumping jack. Jump both feet outwards either side of you and then quickly bring them back together. Keep your back straight and don’t let your hips rise up or drop towards the floor.

If you’re a beginner, set your timer between 15 to 30 seconds to start with. As you become stronger and more confident with this exercise, extend it to a full minute.

Kickboxing Punches

Now we know we said that this was all about arm exercises without weights and solely your bodyweight, if you wanted to, this can be done with a punch bag.

Here is how to lose weight in your arms without gaining muscle, with or without a punching bag.

Begin by:

All that is required to get going, is a little bit of motivation and imagination! Whilst there may not be a punching bag in front of you, your body can still benefit from the movements alone.

Start with your right foot slightly forward, bend your elbows and hold your fists either side of your chin.

The action: 

Now we’re ready to rock and roll! Punch out with your right arm forward, turning your fist downwards and without locking at the elbow. Bring your heel off the floor and bring your arms back to the starting position.

Also Read: Fall back in love with your goals

As you move back to the beginning position, quickly push your hips back and lower into a squat, before jumping and rotating 180 degrees. Finish with your left foot forward and repeat the cycle.

Keep alternating sides for 1 minute.


This is another awesome arm exercise without weights to help get rid of arm flab. Inchworms can easily slot into your workout routine and can be done just about anywhere!

How do they help you get slim arms fast without weights you ask? Well here’s how!

Begin by:

To get into position, stand up straight with your feet hip-width apart. Keep that core engaged and hinge your hips to put your hands on the floor in front of you. If you need to bend your knees in order to get your hands flat, then absolutely do so!

The action: 

Walk your hands out in front of you until youre in a plank position. Keep those shoulders in line with your wrists and do a push up. Then, walk back with your hands and stand up to get back to the start.

This coins as a single rep.

Aim for 10 to 12 reps to complete a set.

Up and down planks

Burn those bingo wings with this great arm exercise without weights, the up and down plank.

You’re going to want to work this into your routine if you’re wanting to get slim arms fast without weights.

Begin by:

Start off in a high plank with your hands flat to the floor, shoulder-width apart. Stretch out your legs behind you and engage your butt and core. Place your feet hip-width apart.

The action: 

To achieve this arm workout without weights you need to go from a high plank into an ordinary plank position. Move your weight from your hand to your forearm by lowering your left arm, then bring your right arm down to meet it – your bodyweight should be balanced across your forearms and toes.

The complete one rep, return to the high plank. Aim to keep the core engaged and to not let your hips sag or raise up.

Downward dog push up

Now it’s no news that yoga and stretching is good for us and a great way to feel more agile. It’s also a fab way to look after our muscles and build strength.

If you’re wanting to know how to lose weight in your arms without gaining muscles then we’ve got just the thing!

Begin by:

Start on your hands and knees, with your wrists below your shoulders and knees beneath your hips. Engage that core and elevate your knees to form a straight line and then drop your head down to form an inverted V shape.

The action: 

Now we’re ready in the starting position, raise your left hand and reach back to touch your right foot. Don’t strain to keep your torso still as rotating slightly will help you in reaching your feet.

Don’t worry if you can’t reach your toes, touch your shin or knee instead. Return then to the downward dog (inverted V shape) and allow your body to stretch forward into a high plank.

Once ready in the high plank, bend at the elbow and lower your body to complete a push up before returning to your plank and starting another rep.

It should go like this: downward dog, toe tap, plank and push up.

Reverse plank with leg left

If you’re wondering how to get rid of arm flab without weights, this exercise is easy and great for engaging your core and toning those arms.

After asking many women what their goals are in terms of their body, we often hear, I just want toned arms … so get ready to feel that burn.

Begin by:

Start with sitting on the floor with your legs stretched out in front of you.

The action: 

Press the weight down in your hands whilst keeping them flat on the floor and raise your torso up.

Gently lift your right leg up and hold for about 2 to 3 seconds before returning to the floor.

Repeat on the opposite side and do 10 lifts on each leg to complete a set.

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