Get the Arms You Want Without Doing Push-Ups

Let’s be honest ¡ª push-ups can be tough. Luckily, our friends at Self have given us six alternative moves to get toned arms.

1. Power Punch

SELF / Arthur Belebeau

Anchor center of band at hip height. Stand with back to anchor, holding handles at hips, elbows bent, palms up. Lunge left leg forward as you punch with right hand (as shown); repeat on opposite side for one rep. Do three sets of 12 reps.

Works shoulders, triceps, biceps, butt, thighs

2. Flex and Crunch

SELF / Arthur Belebeau

Anchor center of band about 2 feet off floor and sit with feet flat, holding handles in front of you, palms up; curl handles toward you so biceps engage. Lie back (as shown) to floor; sit up, biceps still engaged. Do three sets of 12 reps.

Works biceps, abs

3. Fiesty Fighter

SELF / Lauren & Talbert

Stand on band with feet wide, knees soft, a handle in each hand. Pivot on right toe as you uppercut punch to left (as shown). Quickly repeat on opposite side for 1 rep. Do 20 reps.

Works shoulders, back, obliques, legs

4. X-Raise

SELF / Larsen & Talbert

Stand on band with feet hip-width apart; crisscross it in front of you and hold handles at hips, palms in. Step to left as you raise hands to chest, elbows out (as shown). Return to start; repeat on opposite side for 1 rep. Do 20 reps.

Works shoulders, back, outer thighs

5. Biceps Burn

SELF / Larsen & Talbert

Stand on band with feet more than hip-width apart, a handle in each hand, arms locked at sides, palms up. Curl handles up until you feel biceps engage (as shown); lower arms to start, then rotate hands in front of body and curl toward chest. Lower and return to start for 1 rep. Do 20 reps.

Works arms

6. Curl and Crunch

SELF / Larsen & Talbert

Lie face up with center of band around feet, legs extended and hovering above floor, a handle in each hand, palms up, arms at sides to start. Curl hands toward chest with elbows at sides as you crunch up, raising legs a little higher (as shown). Lower to start; repeat. Do 20 reps.

Works arms, abs

Check out more great articles by Self:

5 Essential Foam Roller Exercises Your Muscles Will Love

5 Apps For Incredible At-Home Workouts

These Simple Stretches Will Help Combat That Too-Full Feeling

Work Your Butt, Thighs, and Abs With This No-Equipment-Needed Exercise

Image Source: Self Magazine

Get the Arms You Want Without Doing Push-Ups

Let’s be honest ¡ª push-ups can be tough. Luckily| our friends at Self have given us six alternative moves to get toned arms.

1. Power Punch

SELF / Arthur Belebeau

Anchor center of band at hip height. Stand with back to anchor| holding handles at hips| elbows bent| palms up. Lunge left leg forward as you punch with right hand (as shown); repeat on opposite side for one rep. Do three sets of 12 reps.

Works shoulders| triceps| biceps| butt| thighs

2. Flex and Crunch

SELF / Arthur Belebeau

Anchor center of band about 2 feet off floor and sit with feet flat| holding handles in front of you| palms up; curl handles toward you so biceps engage. Lie back (as shown) to floor; sit up| biceps still engaged. Do three sets of 12 reps.

Works biceps| abs

3. Fiesty Fighter

SELF / Lauren & Talbert

Stand on band with feet wide| knees soft| a handle in each hand. Pivot on right toe as you uppercut punch to left (as shown). Quickly repeat on opposite side for 1 rep. Do 20 reps.

Works shoulders| back| obliques| legs

4. X-Raise

SELF / Larsen & Talbert

Stand on band with feet hip-width apart; crisscross it in front of you and hold handles at hips| palms in. Step to left as you raise hands to chest| elbows out (as shown). Return to start; repeat on opposite side for 1 rep. Do 20 reps.

Works shoulders| back| outer thighs

5. Biceps Burn

SELF / Larsen & Talbert

Stand on band with feet more than hip-width apart| a handle in each hand| arms locked at sides| palms up. Curl handles up until you feel biceps engage (as shown); lower arms to start| then rotate hands in front of body and curl toward chest. Lower and return to start for 1 rep. Do 20 reps.

Works arms

6. Curl and Crunch

SELF / Larsen & Talbert

Lie face up with center of band around feet| legs extended and hovering above floor| a handle in each hand| palms up| arms at sides to start. Curl hands toward chest with elbows at sides as you crunch up| raising legs a little higher (as shown). Lower to start; repeat. Do 20 reps.

Works arms| abs

Check out more great articles by Self:

5 Essential Foam Roller Exercises Your Muscles Will Love

5 Apps For Incredible At-Home Workouts

These Simple Stretches Will Help Combat That Too-Full Feeling

Work Your Butt| Thighs| and Abs With This No-Equipment-Needed Exercise

Image Source: Self Magazine

The Most Effective (and Most Fun!) Yoga Sequence For Chiseled Arms and Abs

The Most Effective (and Most Fun!) Yoga Sequence For Chiseled Arms and Abs

For toned and chiseled arms that are strong enough to hold you up in Forearm Stand but will also have people saying| “What have you been doing? Your arms look amazing!””| this is the sequence to get you there. Complete all 11 poses on the right side| and then repeat on the left.

| Plank

  • Begin on the hands and knees.
  • Inhale to straighten the legs and hold the body in one straight line| shoulders over the wrists| abs pulled in| for five complete breaths.

| Side Plank

  • Inhale to step your right hand to the center of the mat| and exhale to stack your left foot on top of the right.
  • Balance on the outside edge of the right foot| keeping both feet flexed and the core strong.
  • Gaze at your upper hand for five breaths.
  • If you find it tough to balance| rest your left foot on the floor in front of your right leg.

| Extended Side Plank

  • From Side Plank| take a breath in| then exhale as you extend your left arm over your ear| and press into the outside edge of your bottom foot to raise the hips.
  • Stay here stretching through the left side of the body for five deep breaths.

| Extended Tabletop

  • Inhale| then exhale to deepen the arch in the spine by stepping your left foot behind you.
  • Press into the feet to lift the hips higher| enjoying this pose for five breaths.

| Elbow Side Plank

  • Inhale to rise up from Extended Tabletop| spin your body down| and exhale to lower your left elbow onto the floor behind your right hand.
  • Stack your right heel on top of the left| lift your right arm high| and gaze at your right fingers.
  • Stay here for five breaths.

| Dolphin

  • Take a breath in and exhale as you lower the right forearm to the floor| turning your left hand so both arms are parallel.
  • Hold here with the shoulders directly above the elbows| abs pulled in| for five complete breaths.

| Quarter Dog

  • Breathe in| then exhale to lift the hips| coming into Quarter Dog.
  • Allow the head to relax between the arms| holding here for five breaths.

| One-Legged Quarter Dog

  • Step the feet together| then inhale to lift your right leg high into the air.
  • Keep the head lifted| gazing between the hands for five breaths.

| Forearm Stand Split

  • From One-Legged Quarter Dog| inhale to bend your bottom knee and pop off the ball of your left foot. Hop slowly with control| trying to get your hips over your shoulders.
  • Keep the feet in split position| gazing forward for five breaths.

| Forearm Stand

  • From Forearm Stand Split| inhale to scissor the legs together| balancing on the forearms.
  • If your upper body is tired| lower down| shake out the arms| come into Forearm Stand Split for just one breath| and then bring the legs together for five breaths.
  • This pose is definitely tough to balance in| so if you’re having trouble| continue working on Forearm Stand Split until you feel comfortable. Or do this pose in front of a wall so you can catch yourself before falling.

| Child’s Pose

  • Inhale to lower the shins to the floor and exhale as you extend the torso between the knees.
  • Rest here for five breaths.
  • Repeat this sequence on the other side.

Skip the Dumbbells and Get Strong, Sculpted Arms With These Yoga Poses

Skip the Dumbbells and Get Strong, Sculpted Arms With These Yoga Poses

Who doesn’t want strong, sculpted, shapely arms? If you’re not seeing the results you’re after from basic strength-training exercises, you’ll be surprised how quickly yoga can offer you results. These nine challenging poses require holding your own body weight in unique positions, so you end up working the muscles in your upper body more effectively. The burn you’ll feel in your arms and upper back lets you know that you’ll soon be loving your sexy, strong arms, just in time for strapless-dress season.

| Three-Legged Dog

Downward Facing Dog may look relaxing, but it’s a killer move for toning your arms and upper back. Stick one leg in the air for Three-Legged Dog, and it’s even more challenging. Hold for five breaths on both sides.

| Sage

This is the full expression of Sage Pose, but if your hamstrings aren’t very flexible, keep both feet on the ground for the beginner version called Side Plank. Hold for five breaths and then switch sides for another five.

| Crow

A pose that requires equal amounts of balance and strength, you’ll feel Crow working your forearms, upper arms, shoulders, and upper back, as well as your core. Work on holding this pose for five breaths, gazing at the ground below you to help keep you steady. Up for more of a challenge? Try Side Crow.

| Wheel

Wheel Pose is meant to increase flexibility in your spine, but it’ll also sculpt the muscles in your upper back and triceps. For even more of a challenge, try these backbend push-ups.

| Bound Headstand

Once you can hold Headstand with ease, it becomes a relaxing and grounding pose. If you can hold it much longer than the recommended five breaths, you’ll start to feel your shoulders and upper-back burn. If you have a difficult time balancing, do this pose in front of a wall. Not a headstand pro quite yet? Try this sequence to help you stand on your head.

| Quarter Dog

While the oh-so-common Down Dog works your upper body, Quarter Dog works it a little differently. If this one is easy, go ahead and work on Forearm Stand to really work your shoulders and upper back. If you find Forearm Stand daunting, prep for it with this sequence.

| Intense East

Though Intense East looks easy, this pose really challenges your triceps and upper back, and for an added bonus, you’ll also tone your tush and the backs of your legs. Hold this pose for five breaths, actively pressing into the feet to lift the hips as high as you can.

| Four-Limbed Staff

Though usually only held for half a breath in Sun Salutations, when held for five breaths, Chaturanga works your upper body and core like no other. Make it even more challenging by alternately lifting one foot off the floor.

| Firefly

A fun arm-balancing pose to try, Firefly also requires hamstring and hip flexibility, so practice some of these poses if the backs of your legs are tight.

Skip the Dumbbells and Get Strong, Sculpted Arms With These Yoga Poses

Skip the Dumbbells and Get Strong| Sculpted Arms With These Yoga Poses

Who doesn’t want strong| sculpted| shapely arms? If you’re not seeing the results you’re after from basic strength-training exercises| you’ll be surprised how quickly yoga can offer you results. These nine challenging poses require holding your own body weight in unique positions| so you end up working the muscles in your upper body more effectively. The burn you’ll feel in your arms and upper back lets you know that you’ll soon be loving your sexy| strong arms| just in time for strapless-dress season.

| Three-Legged Dog

Downward Facing Dog may look relaxing| but it’s a killer move for toning your arms and upper back. Stick one leg in the air for Three-Legged Dog| and it’s even more challenging. Hold for five breaths on both sides.

| Sage

This is the full expression of Sage Pose| but if your hamstrings aren’t very flexible| keep both feet on the ground for the beginner version called Side Plank. Hold for five breaths and then switch sides for another five.

| Crow

A pose that requires equal amounts of balance and strength| you’ll feel Crow working your forearms| upper arms| shoulders| and upper back| as well as your core. Work on holding this pose for five breaths| gazing at the ground below you to help keep you steady. Up for more of a challenge? Try Side Crow.

| Wheel

Wheel Pose is meant to increase flexibility in your spine| but it’ll also sculpt the muscles in your upper back and triceps. For even more of a challenge| try these backbend push-ups.

| Bound Headstand

Once you can hold Headstand with ease| it becomes a relaxing and grounding pose. If you can hold it much longer than the recommended five breaths| you’ll start to feel your shoulders and upper-back burn. If you have a difficult time balancing| do this pose in front of a wall. Not a headstand pro quite yet? Try this sequence to help you stand on your head.

| Quarter Dog

While the oh-so-common Down Dog works your upper body| Quarter Dog works it a little differently. If this one is easy| go ahead and work on Forearm Stand to really work your shoulders and upper back. If you find Forearm Stand daunting| prep for it with this sequence.

| Intense East

Though Intense East looks easy| this pose really challenges your triceps and upper back| and for an added bonus| you’ll also tone your tush and the backs of your legs. Hold this pose for five breaths| actively pressing into the feet to lift the hips as high as you can.

| Four-Limbed Staff

Though usually only held for half a breath in Sun Salutations| when held for five breaths| Chaturanga works your upper body and core like no other. Make it even more challenging by alternately lifting one foot off the floor.

| Firefly

A fun arm-balancing pose to try| Firefly also requires hamstring and hip flexibility| so practice some of these poses if the backs of your legs are tight.

An Arm-Burning Workout That Takes All of 10 Minutes

One of the many reasons I fell in love with SoulCycle has to be the arms workout that happens toward the end of class. I appreciate that the focus moves away from fast-paced cardio and toward strengthening the upper body, which is not something you’ll find in other indoor cycling classes. For days I can’t make it into the studio, I have the next best thing ¡ª?the arm workout, below, created by San Francisco SoulCycle instructor Jenny Gaither. “This less-than-10-minute toning sequence is super fun and will go by quickly when playing the right music,” Jenny says. And lucky for us, Jenny created a pumped-up playlist to accompany the workout.

“For all of the exercises, be sure to set your posture right with abdominals engaged, glutes squeezed, and the shoulder blades pulling back and down,” says Jenny. “If you need to drop to one weight in any exercise to keep form, that is better then doubling up with poor technique.” You’ll also want to do your best to perform each rep to the beat of the music. Start the playlist, grab a light pair of dumbbells, and get ready to work!

You will need to download the free Spotify software or app to listen to our playlists.

Front to Side BicepsHold both dumbbells in your right hand in a half-kneeling position with your left leg forward. Place your left hand on your hip and keep your right arm straight by your side with your palm facing forward.Perform a bicep curl, bending your elbow and bringing the dumbbells to your right shoulder. Keep your right elbow tight against your rib cage as you lower the dumbbells back to starting position.Rotate from your shoulder so your palm faces the side, and bend your elbow to perform the bicep curl to the side, trying to reach your thumb as far back behind you. Don’t arch your back or allow your opposite shoulder to roll forward. Slowly lower your arm, returning to the starting position. This counts as one rep.Perform 10 reps.Opening DoorsHold both dumbbells in your right hand in a half-kneeling position with your left leg forward.Keeping your right elbow glued to your side, bend your elbow to a 90-degree angle; your forearm will be parallel to the floor with your palm facing in toward your midline.Keep your elbow glued to side and forearm parallel to the floor as you open your forearm out to the right ¡ª?like moving the hand of a clock from 12 to 3 o’clock.Bring your forearm back to the starting position. This counts as one rep.Perform 10 reps.Funky ChickenRemain in a half-kneeling position with your left leg forward, holding your dumbbells in your right hand with your elbow at 90 degrees and your forearm parallel to the floor with your palm facing in. Keeping your elbow bent to 90 degrees, raise your right arm to the side, stopping when the arm is parallel to the floor. Keeping the bend in your elbow, slowly lower your arm down to your side. This counts as one rep.Perform 10 reps.Row to Triceps ExtensionStand with your feet hip distance apart. Hold both dumbbells in your right hand, and bend at the waist. Keep your back parallel to the floor with a neutral spine ¡ª not rounded.With a slight bend in your knees, reach your right hand toward the floor, with your left hand on your hip for stability.Engage your abs, and bend your elbow behind you as you pull the weights to your torso. Keep arm tight to your torso with your elbow pointed upward. Throughout this exercise, keep shoulders and hips square with your collarbones wide and your chest open.Slowly lower the weights back to the starting position to complete one rep. Repeat this move 10 times, and on the tenth rep, hold the row position with your elbow back to perform a triceps kickback.Straighten your elbow, and extend your arm straight back, palms facing in. Squeeze your triceps, and then bend your elbow, returning to starting position. This counts as one rep. Perform 10 reps.

Now place your dumbbells in your left hand and switch legs (half-kneeling position with your right leg forward) to repeat the sequence on the other side. Once completed, run through the set two additional times, being sure to perform on each side.?

Image Source: POPSUGAR Photography / Kat Borchart

An Arm-Burning Workout That Takes All of 10 Minutes

One of the many reasons I fell in love with SoulCycle has to be the arms workout that happens toward the end of class. I appreciate that the focus moves away from fast-paced cardio and toward strengthening the upper body| which is not something you’ll find in other indoor cycling classes. For days I can’t make it into the studio| I have the next best thing ¡ª?the arm workout| below| created by San Francisco SoulCycle instructor Jenny Gaither. “This less-than-10-minute toning sequence is super fun and will go by quickly when playing the right music|” Jenny says. And lucky for us| Jenny created a pumped-up playlist to accompany the workout.

“For all of the exercises| be sure to set your posture right with abdominals engaged| glutes squeezed| and the shoulder blades pulling back and down|” says Jenny. “If you need to drop to one weight in any exercise to keep form| that is better then doubling up with poor technique.” You’ll also want to do your best to perform each rep to the beat of the music. Start the playlist| grab a light pair of dumbbells| and get ready to work!

You will need to download the free Spotify software or app to listen to our playlists.

Front to Side BicepsHold both dumbbells in your right hand in a half-kneeling position with your left leg forward. Place your left hand on your hip and keep your right arm straight by your side with your palm facing forward.Perform a bicep curl| bending your elbow and bringing the dumbbells to your right shoulder. Keep your right elbow tight against your rib cage as you lower the dumbbells back to starting position.Rotate from your shoulder so your palm faces the side| and bend your elbow to perform the bicep curl to the side| trying to reach your thumb as far back behind you. Don’t arch your back or allow your opposite shoulder to roll forward. Slowly lower your arm| returning to the starting position. This counts as one rep.Perform 10 reps.Opening DoorsHold both dumbbells in your right hand in a half-kneeling position with your left leg forward.Keeping your right elbow glued to your side| bend your elbow to a 90-degree angle; your forearm will be parallel to the floor with your palm facing in toward your midline.Keep your elbow glued to side and forearm parallel to the floor as you open your forearm out to the right ?like moving the hand of a clock from 12 to 3 o’clock.Bring your forearm back to the starting position. This counts as one rep.Perform 10 reps.Funky ChickenRemain in a half-kneeling position with your left leg forward| holding your dumbbells in your right hand with your elbow at 90 degrees and your forearm parallel to the floor with your palm facing in. Keeping your elbow bent to 90 degrees| raise your right arm to the side| stopping when the arm is parallel to the floor. Keeping the bend in your elbow| slowly lower your arm down to your side. This counts as one rep.Perform 10 reps.Row to Triceps ExtensionStand with your feet hip distance apart. Hold both dumbbells in your right hand| and bend at the waist. Keep your back parallel to the floor with a neutral spine not rounded.With a slight bend in your knees| reach your right hand toward the floor| with your left hand on your hip for stability.Engage your abs| and bend your elbow behind you as you pull the weights to your torso. Keep arm tight to your torso with your elbow pointed upward. Throughout this exercise| keep shoulders and hips square with your collarbones wide and your chest open.Slowly lower the weights back to the starting position to complete one rep. Repeat this move 10 times| and on the tenth rep| hold the row position with your elbow back to perform a triceps kickback.Straighten your elbow| and extend your arm straight back| palms facing in. Squeeze your triceps| and then bend your elbow| returning to starting position. This counts as one rep. Perform 10 reps.

Now place your dumbbells in your left hand and switch legs (half-kneeling position with your right leg forward) to repeat the sequence on the other side. Once completed| run through the set two additional times| being sure to perform on each side.?

Image Source: POPSUGAR Photography / Kat Borchart