In this post I have put together some of my favorite exercises and yoga poses to strengthen your arms! It’s important to target different areas of the body to make sure you are working all your muscle groups (and it’s a good way to mix up your workouts!). I went to a local playground to do these arm exercises which was really fun and different! If you are a mom going to playgrounds with your kids or if you just want a change in your exercise routine, I suggest hopping over to a local park to workout. It’s so nice to be outside in the fresh air as you exercise! You also don’t need to bring any equipment which makes it easier. So here is an arm workout without weights:

1. Tricep Dip 

This one is pretty self explanatory, but find a bench and hold yourself up by your arms, keeping a straight back. Then slowly dip down and back up and you will feel this right away in your triceps!

Do 3 sets of 10 reps

Arm Workouts for Women

Arm Workouts for Toning

2. Plank

Planking is an excellent pose that really works your whole body! You can hold a plank on your elbows as I am doing here, or up on your hands. There’s some variation you can take in the pose, which helps when it starts getting challenging- you can go from your hands and then drop down to your elbows, or vice versa.

Try to hold for 1 minute, but you may need to work your way up to that. Start with 30 seconds, then move to 1 minute, then up to 1 minute and 30 seconds, and so on!

Arm Workouts No Weights

3. Monkey Bars

If you are at a park, the monkey bars are such a fun way to work your arms! It can be a challenge to hold your body up and swing across. But a fun challenge I think!

Arm Exercises for Women

Arm Exercises for Beginners

4. Crow Pose

This is one of the more difficult yoga poses to perform, but it really works your arms and your core. It’s also a great pose to improve balance and mental focus. I am still working on mastering this pose and was lucky to get this shot! 🙂 When performing these balancing poses, everything in the world melts away and my attention is solely on my body.

Yoga Poses for Arms

5. Push- Ups

This is another exercise move that can be more fun at the park with benches and play structures to do them on. The bench also helps make the move slightly less challenging. I usually have to do push-ups on my knees, but I am able to go further down on the park bench!

Do 3 sets of 10 reps

Exercises for Toned Arms Without Weights

Exercises for Toned Arms

6. Side Plank / Extended Side Angle

The side plank is another yoga pose that is easy to do in a park! This move works your arms and your core and I always feel it in my shoulders, especially when you turn your head to the sky. Work on holding this pose for a good 10-15 seconds, rest, and go back up.

Best Yoga Poses for Toned Arms

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Once you have gone through this circuit of moves, you can repeat as desired for a more strenuous workout. I hope this arm workout without weights at a park is a new and inspiring way to exercise! Let me know how it goes in the comments below 🙂


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