How to tone up your arms without gaining lots of muscle

I know I’m right, ladies, that lots of us want to shed that dreaded arm fat without looking like a bodybuilder.

We spend forever scrolling through the internet looking for ways to get rid of unwanted fat without lifting weights, because we’re afraid we’ll become too buff.

Is it possible to wave those bingo wings goodbye and tone your arms without getting a little butch?

Hell yes, we can!

If you’re wondering how to get rid of arm flab without weights, we have just the thing, so keep reading!

How to get slim arms fast without weights

If you’re concerned about toning up your arms but becoming too buff, you’re not alone.

It’s quick to find so many arm workouts without weights, but it’s difficult to know which ones to trust. If you follow the wrong type of workout, you may end up looking for how to get rid of arm muscle that you never wanted!

The truth is, if you’re thinking I really want to tone my arms, this can’t be done without gaining a little muscle. But don’t panic, this doesn’t mean you’ll end up looking like Arnold Schwarzenegger.

Don’t stress yourself out thinking, how can I tone my arms – We’re about to tell you.

Can you lose arm fat without exercising?

Whilst we all know that a healthy diet and exercise go hand in hand, there are other things you can do to benefit your weight loss and body goals. A combination of the below arm workouts without weights and lifestyle changes will tone your arms in no time.

1. Add protein into your diet

There are plenty of reasons why protein is good for your body. First of all, our bodies take longer to digest protein, leaving us feeling full for longer. This consequently means, less room for bingeing.

Also Read: The best stretches to avoid injury and how to do them

Adding more protein into your daily meals and snacks while completing our arm workouts will not only tone your arms, it will also lead to muscle mass gains and greater strength. We aren’t talking anything extreme, but just a tiny bit of muscle to tone up those bingo wings.

Consuming protein foods such as seafood (fish, crab and prawns), lean meats (chicken, pork, lamb and beef) and some dairy (Greek yogurt, cottage cheese) will also limit age-related muscle loss.

2. Eat carbohydrates

When we say this, we aren’t saying go and eat all your favorite junk food, which is what is commonly associated with eating ‘carbs’.

Complex carbohydrates found in foods such as peas, vegetables, whole grains and beans. Not all carbs are bad for you.

Put down that loaf of bread!

3. Get plenty of sleep

However much you’re focusing on your arm workouts with weights, if you’re getting poor quality sleep, your body is going to suffer.

For our bodies to be able to repair and grow, we need between 7-9 hours of peaceful, high quality sleep a night. Even with a healthy diet and workouts, low quality sleep can trigger your body into holding onto fat.

4. Use some weight

I know you were all reading this because you wanted to know ‘how to tone up your arms without gaining lots of muscle’ but hold on! When it comes to toning up your arms and shifting those bingo wings, weights are essential.

Truth is, all exercise builds muscle, it’s just dependent on how much muscle you gain by how hard you push your body. Keeping to small weights will be enough to lose weight in your arms without gaining too much muscle and becoming the World’s Strongest Woman.

How to get rid of arm flab without weights

We completely understand being apprehensive about toning your arms, at the possibility of gaining loads of muscle! When it’s done correctly, this is not the case. Your whole body will benefit from these workouts, the idea of losing fat from one part of your body is merely a myth.

Also Read: 15 minute fat burning exercises

There are many arms workouts without weights that you can conveniently do anywhere. This means that it’s really easy to fit into your daily life, like on your lunch break! Or instead, you could get your body and mind ready for the day by completing a quick working first thing in the morning.

Here’s what you need to do.

Plank shoulder taps

Start by:

Get into position by starting with a high plank making sure your palms are flat on the floor. Extend your legs and keep your hands shoulder-width apart and engage your core.

The move:

Now you’re in position, lift your left hand and move it across your body to touch your right shoulder. You can start this with either hand. Don’t forget to breathe throughout and keep that core engaged.

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

Use a 15-30 second timer or repeat up to 15 times to complete a set.

Tricep dips

If you’re wanting to know how to get rid of arm flab without weights, then you’re in the right place. For toning up your arms without getting hench, tricep dips will be your new best friend.

Similar to decline push ups, tricep dips are a great arm exercise without weights, they help to get slim arms fast without turning your home into a gym.

Start by:

Sit yourself on the edge of something sturdy, like a couch or chair. Hold the edge beside your hips and extend your legs.Keep your legs hip-width apart and keep your heels to the floor.

The move:

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

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

Plank jacks

After completing plank shoulder taps, plank jacks are a great exercise to follow up with.

To really push yourself and get rid of arm flab without weights, try using a timer to set the pace and help you progress with this exercise.

Start by:

Instead of a high plank like the other exercise, get yourself into a plank position and engage your core, put your arms out in front of you with your palms facing downwards. Maintain a straight line across your body and keep your feet close together.

The move:

To get started with this move, think of it like a jumping jack. Jump both feet outwards either side of you and quickly join them back together again. Don’t allow your hips to rise upwards or sag to the floor and keep your back in a straight line.

If you’re a beginner, start with a 15 to 30 second timer. Increase this to a full minute once you become more familiar with this arm toning exercise.

Decline push-ups

Push-ups should be present in any workout without weights! In actual fact, including variations, push-ups can be a great way to work your entire torso.

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You will need a sturdy edge to rest your feet for the decline push-up, this could be a bench or the edge of your couch, even the stairs.

Start by:

Find a suitable place and height for your decline push-up. For beginners, start small with a single step height and work up towards raising this as you feel stronger and more comfortable. Start on your hands and knees, ensuring your hands are flat on the floor shoulder-width apart.

The move:

Extend your legs out and put your feet onto the edge of your ‘platform’, for this, let’s say a step. Put one foot up at a time, making sure your shoulders, hips and toes are in a straight line. Try to avoid pushing your butt in the air or letting your hips drop.

To start the movement, bend your arms slowly and lower your chest. Keep your eyes focused ahead of you, try not to stare at the floor so as to not bump your nose. Ensure your back, hips and toes are in line and push your body back to the starting position.

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


Even though we’ve gone over the decline push up already, let’s give the regular push up a moment to shine. These easy arm exercises without weights will help to get rid of those bingo wings in no time, without becoming hench along the way.

As well as working those pecs, triceps and deltoids, you’ll be targeting that dreaded arm flab!

Start by:

Similar to the decline push up, start on all fours with your hands slightly wider than shoulder-width apart. Keep your hands flat on the floor and extend your legs behind you, ensure you’re balancing your weight between your hands and toes.

Keep that core engaged and be careful to not let your hips rise upwards or drop to the floor.

The move:

Keep that core engaged and suck in those ab muscles as you inhale whilst slowly bending at the elbow. Allow your body to lower until your elbows reach a 90 degree angle. Exhale as you push your body up to the starting position.

For beginners or if you’re really feeling it, try push ups on your knees instead of extending them out behind you.

To complete a set, repeat between 10 to 12 times.

Downward dog push up

We all know that yoga and stretching are awesome for making us feel agile! They also help to look after your muscles and help to build strength.

If you’re sitting there wondering how to lose weight in your arms without gaining muscle, we’ve got just the thing.

Start by:

Start on your hands and knees with your wrists belows your shoulders and knees beneath your hips. Engage your core and lift your knees up to form a straight line and drop your head down to form an inverted V shape.

The move: 

Now you’re in the starting position, lift your left hand and reach back to tap your right foot. Don’t stress about keeping your torso still, allowing yourself to slightly turn will help in reaching your feet.

If you’re struggling to reach your toes, try to reach your shin or knee. Return back to the downward dog (inverted V) and allow yourself to reach forward into a high plank.

Once you’re ready in the high plank, bend at the elbows and lower your body down to complete a push up before returning into the plank position and repeat the cycle.

It should look like this: Downward dog, toe tap, push up and plank.

Kickboxing punches

So, even though we’ve said that this was all about arm exercises without weights and just your bodyweight, this exercise can be done with and without a punch bag.

Whether you do this with or without your punching bag, here is how to lose weight in your arms without gaining muscle.

Start by:

Try and get into the right mindset to complete this, all it takes is a bit of imagination. Whilst there might not be a punch bag in front of you, you and your body can still benefit from the movements themselves.

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

The move:

It seems you’re all ready to go! Start by punching outwards with your right arm forward, rotating your wrist downwards without locking at the elbow. Repeat this with your left fist and turn your hip into the punch. To get back into the starting position, lift your heel off the ground and bring your arms back to your chin.

As you move back to the start, quickly push your hips back and lower into a squat before jumping up and rotating 180 degrees. Land with your left foot forward and repeat the sequence.

Keep alternating sides for 1 minute.


Another awesome arm exercise without weights to help get rid of arm flab! Inchworms are easy to fit into your daily exercise routine and can be done just about anywhere.

If you want to find out how they help you get slim arms fast without weights, keep reading.

Start by:

To start, stand up straight with your feet hip-width apart. Keep that core engaged and hinge at the hips to put your hand to the floor in front of you. Don’t worry if you need to bend at the knee to get your hands flat.

The move:

Walk your hands in front of you, until you’re in a high plank. Keep your shoulders directly over your wrist and do a push up. Then, walk back with your hands to the starting position and stand up.

This is 1 rep

Aim for 10 to 12 reps to complete a set.

Reverse plank with leg lift

This exercise is easy and perfect for engaging your core and toning your arms. So if you’re wondering how to get rid of arm flab without weights, take a look below.

Start by: 

Sit on the floor with your legs extended out in front of you.

The move: 

Keep your hands flat to the floor behind you and press your weight down into your hands to raise your torso upwards.

Then, slowly lift your right leg upwards and hold it for 2 to 3 seconds before returning it to the floor.

Do the same on the opposite side and complete 10 lifts on each leg.

Up and down planks

Up and down planks are a great exercise without weights to help burn those bingo wings!

If you’re wanting to get slim arms fast without weights, you’re going to want to add this to your exercise regime.

Start by:

To get started, begin in a high plank position with your hands flat on the floor shoulder width apart. Engage your core and butt and then extend your legs out behind you. Place your feet hip-width apart.

The move: 

For this workout without weights, move from the high plank into a standard plank. Lower your left arm from your weight being on your hand to your forearm, then bring your right arm down to meet it – you should be distributing the weight between your forearms and toes.

To complete a rep, return to the high plank position! Try to avoid your hips sagging, rising up or swinging about.

Ready to hit your fitness goals?

We understand it takes dedication to really achieve your goals and tone up those arms, which is why we’re here to help!

Trimtone’s 100% natural formula works to suppress your appetite, so you can get on with your workout and shed that arm flab!

Don’t feel caught up with the urge to snack, it’s time to get that summer body you deserve.

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