Summer is the perfect time for tank top season, especially if you have the opportunity to show off those guns! This is no ordinary arm toning workout; this tank top workout was designed especially as an upper body workout to give you defined and toned arms that you will be proud to show off! Plus, this tank top workout takes only 15 minutes! You can do anything for 15 minutes – let’s work on those arms!
Planking is one of the best full-body workouts at your disposal, and it uses only your bodyweight. Planking is especially effective when building muscle and definition in the arms and shoulders. To do a plank pose properly, good form is a must. In a push-up position, straighten your arms and keep your body straight from your neck to your feet. Imagine a broomstick from the base of your neck to your ankles and keep your body in that alignment. This means keeping your core engaged and your back straight so that your hips don’t sag and your back doesn’t arch. Not only will planking work your arms and shoulders, it will also help strengthen and tone your abs! Beginners hold the plank position for 10 seconds then rest for 60 seconds. Make it a goal to hold it longer each time and eventually you will be able to hold this fat-blasting pose for 2 solid minutes!
Chair dips are a great way to target the hard-to-reach triceps. Put a chair behind you, and place your hands on the chair to support your weight. Your legs should be bent at 90-degree angles. Start with straight arms, then bend them as you “dip” downward. If the floor is slick, place the chair against a wall for stability so it won’t scoot out from under you. Do 10 reps and rest for 60 seconds. Do 2-3 sets of 10 reps.
Burpees are another full-body bodyweight exercise. They’re also a great source of cardio, which we all need in order to burn fat. You want to tone your arms, but why not multitask with this all in one move? Start standing straight up, feet hip width apart. In one movement: squat then shoot your legs out behind you into a push-up position. Do a push-up, then as you return to the starting position, jump as high as you can. This is one rep. Do 10 reps with 30-60 seconds rest. Do 3 sets of 10 reps.
Push-ups may seem old school, but there’s a reason people still do them – they work! Here’s the kicker: you can add variety to your push-ups to target certain muscle groups in your arms. For example, place your hands in the center, making a “triangle” shape with your hands. Now complete 10 push-ups. You will definitely feel this in your triceps and shoulders. If you really want to get crazy with it, gain your balance in the push-up position, arms centered, and put one arm behind you. This is an advanced move, and one you should work up to, but once you master this one arm move, you will be the envy of all your gym mates!
To do a Chaturanga, start in a push-up position, keeping your body as straight as possible. This engages your core, back and glute muscles. Similar to a plank, your arms start out straight but then bend at a 90-degree angle as you lower your body toward the floor for the hold. It doesn’t take many of these to make you sweat! Try 10 reps at a time with a short rest in between sets. Do 1-2 sets if you are a beginner and work up to higher reps and more sets. This move builds strong chest, shoulders, biceps and triceps and definitely gets you tank top ready!
The side plank is one of the best arm building bodyweight exercises you can do. Starting in a plank position, rotate your torso to one side while you raise that arm overhead. Your legs should be straight, tail tucked under and core engaged for balance. Your weight should be supported on only one straight arm. Return to the starting plank position and switch sides. Do not let your butt or hips sag – keep your body in a straight line for maximum results. For added variation and intensity, complete a push-up between rotations.
Men and women are built differently in that men have greater upper body strength and women naturally have greater lower body strength. Anyone can build strong, defined and toned arms though. With these 6 moves, you should be able to knock out this workout in about 15 minutes. As with any workout, adequate warm up/stretching and cool down/stretching sessions before and after are essential. This will warm up your muscles to prepare for the workout and cooling them down will help prevent injury.