1. Long Duration Plank
When people hear the word 'plank' regarding exercise, they often automatically think of improving their core strength. While planking can be great for that, it's also a really simple and effective exercise for your arms.
"Doing plank for a long duration, 2 to 3 minutes, can help you to tone the deltoid, tricep, bicep, and the rotator cuff area," says Dr. McDowell.
"You can make this exercise a little bit more demanding by adding side to side or front and back rocking or little tiny presses like you're gonna do a baby push-up."
You can get yourself in a plank position on just about any area, but to make yourself a bit more comfortable, you can do it on top of a yoga mat or carpet.
2. Shoulder Circles
If you have always considered yourself a bit lazy or need something else to entertain you while you work out so you don't stop, you'll love this super simple arm workout suggested by Nyland.
"With arms extended at shoulder height, perform 10 small circles forward, then reverse for 10 circles backward," he explains. "This activates your entire shoulder complex while improving mobility and building muscle endurance."
Shoulder circles are often recommended by physical therapists for improving strength, not just in your arms but in your shoulders and upper back. They also act similarly to a stretch in that they are great for your mobility and can help you stay loose. Plus, they don't require any equipment, and the form is especially easy, so you can do them in front of the television!
3. Dumbbell Raises
If you hate going to gyms, it's highly recommended you get yourself a set of dumbbells to keep at home. You can go up to any weight you want, and having them around means you can get your arm workout done during any time of day you'd like.
"Dumbbell raises are a great way to get beautiful deltoids, but there are some cautions to do them safely," notes Dr. McDowell.
"It's important if you are doing a side dumbbell, not to go above a 90° angle unless you are turning your thumbs toward the sky. This reduces any risk of irritating the rotator cuff muscles. Front raises are also awesome for toning those shoulders as well as your biceps."
Dr. McDowell also notes that it's crucial to ensure you're not using your back to lift your weights, as this is considered an "isolated shoulder exercise." If you want to keep an eye on your form, you can practice these in front of a mirror.
4. Palm Down Arm Exercise
Similar to the shoulder circles, this is another arm exercise that's quick and easy to do at home. You can do these during a work or study break as well, as they also don't require any equipment and are pretty straightforward.
Nyland instructs to "extend your arms straight out to your sides at shoulder height with palms facing down."
"Hold this position while making small pulses up and down or small circles," he continues. "This builds shoulder endurance and targets the deltoids effectively."
This is another arm exercise that can be done while watching television. It doesn't take long to do so, if you want, you can squeeze it in at any time of day. Just be sure not to do them too quickly, as you don't want to strain yourself!
These exercises and workouts prove that getting toned arms doesn't require lifting hundreds of pounds worth of weights at the gym. It just takes some patience, consistency, and a little time out of your schedule.