You don’t need heavy weights or a gym membership to get flex-worthy arms. Just try these moves at home for tickets to your own gun show. Let’s get going now.
Exercises and images are via SELF)
1. Side Slimmer
Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds. Switch sides; repeat.
2. Chair Dip
Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.
3. Full Circle
Start in a push-up position on knees or toes with hands set wide. In one fluid, circular motion, shift weight to right arm (as shown), lower yourself toward floor, then shift weight across body to left arm and push yourself back up to start. Do four reps, then switch directions, lowering on left side first, for four more reps.
4. Grab and Go
Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds.
Start in plank position with arms straight, wrists directly below shoulders, legs together. Engage abs, and jump feet out into a wide V (as shown). Hop feet back together to return to start. Continue quickly jumping in and out for 1 minute.
6. Triangle/ Diamond Push Up
Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.
7. Arm Flab Fighter
Stand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps. Switch legs; repeat.
8. Krav Maga Kick
Sit with knees pulled into chest, hands on shins, feet flexed and slightly off floor. Roll onto right hip, bracing yourself with both hands, as you extend legs to left (as shown). Return to start; repeat on left side for one rep. Do 15 reps.
9. Crocodile Lift
Lie on left side, legs extended, left hand supporting upper body. Bend right knee, and place right foot in front of left thigh, right arm on hip. Lift hips as high as you can (as shown), to start. Lower hips to just above floor, then return to start. Do 15 reps. Switch sides; repeat.
10. Perky Pike
Start in an inverted-V pike position, hands and feet on floor, butt lifted high, to start. Lower left forearm to floor, then lower right forearm to floor (as shown). Straighten left elbow, then right elbow, to return to start for one rep. Do four reps, then reverse order, lowering to right forearm first, for four more reps.