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If you’re anything like us, you’ve Googled “Michelle Obama arms” at least once a month since she ended her reign as FLOTUS. And though you might think achieving that kind of definition requires 20-pound weights and a gym membership, we’re here to tell you otherwise: You can sculpt strong and sexy arms at home using a combination of your own body weight and resistance training (without lifting a single dumbbell).

To help us with this task, we turned to fitness instructor and founder of Xtend Barre, Andrea Rogers (whose Instagram is a thing of motivational beauty). Using her background in dance, Pilates and barre, Rogers created a list of targeted arm workouts for women that will have your biceps, triceps, pecs and shoulders feeling the burn in no time. Got 15 minutes? Complete two rounds of this three series, 12-exercise circuit for arms that rival Mrs. O’s (and look damn good in a tank top).

RELATED: These Are the Best Workouts for Your Mental Health, According to Science

 standing arms

Standing arms exercises

For the following exercises, begin in a standing position with your feet hip-distance apart, knees slightly bent and core engaged. To amp up this series, Rogers suggests doing it while putting away groceries. A can of soup in each hand can take these small, simple movements to a whole new level.

arm workouts for women waltzing arms
Mckenzie Cordell

1. Waltzing Arms

Steps:

  1. Lift your arms overhead into high fifth (that’s ballet lingo for palms facing in with elbows slightly bent, like an oval).

  2. Open your arms into a V formation overhead, pressing out through the backs of your hands. Return to the start.

  3. Flow through two sets of ten reps.

*Use your own resistance to engage your biceps and extend through your fingertips. Be purposeful with each muscle movement.

arm workouts for women v press
Mckenzie Cordell

2. V Press

Steps:

  1. Lift your arms overhead in a V formation. Switch the direction of your hands so your palms are facing out.

  2. Press out as if you’re pushing against two walls.

  3. Flow through two sets of ten reps.

arm workouts for women arm circles
Mckenzie Cordell

3. Arm Circles

Steps:

  1. Extend your arms straight out to your sides with your palms facing up.

  2. Circle your arms forward for two sets of ten.

  3. Reverse the circle for two sets of ten.

arm workouts for women half arm circles
Mckenzie Cordell

4. Half Arm Circles

Steps:

  1. Extend your arms straight out to your sides with your palms facing up.

  2. Scoop your arms up and down, turning your palms toward the ground as you lift up, as if drawing a half circle with your whole arm.

  3. Flow through two sets of ten reps.

arm workouts for women pinky lifts
Mckenzie Cordell

5. Pinkie Lifts

Steps:

  1. Extend your arms straight out to your sides with your palms back, pinkies facing up.

  2. Lift your arms toward the ceiling, leading with your pinkie fingers.

  3. Flow through two sets of ten reps.

*As your muscles get tired your shoulders might begin to creep up toward your ears. If you notice this happening, readjust so that your head is up, your gaze is forward and your shoulders are relaxed.

 standing pushups

Standing push-ups exercises

Meet the plank push-up’s much less intimidating cousin. For the following exercises, begin in a standing position. Press your palms into a wall, banister or counter, then rise up on your toes and lean forward until your body is at a 45-degree angle. Rotate your palms inward, until your fingers are facing each other and your elbows are pointing out. Keep your legs straight and your core engaged.

arm workouts for women wide elbow push ups
Mckenzie Cordell

6. Wide Elbow Push-Ups

Steps:

  1. In the position noted above, press down until your forehead is about an inch away from the wall.

  2. Press back up until your arms are completely straight.

  3. Flow through two sets of ten reps.

arm workouts for women static push up hold
Mckenzie Cordell

7. Static Push-Up Hold

Steps:

  1. In the position noted above, press down until your forehead is about an inch away from the wall.

  2. Hold this position for ten seconds.

  3. Flow through this exercise ten times.

arm workouts for women wide elbow pushup pulse1
Mckenzie Cordell

8. Wide Elbow Push-Up Pulse

Steps:

  1. In the position noted above, press down until your forehead is halfway to the wall.

  2. Holding this position, make mini pulses with your arms, pressing down an inch and back up an inch.

  3. Flow through two sets of ten reps.

 floor arms

For the following exercises, find an area big enough for you to comfortably stand on all fours. If you have sensitive wrists, grab a yoga mat or move to a carpeted area in your home.

arm workouts for women tricep dips
Mckenzie Cordell

9. Tricep Dips

Steps:

  1. Begin on all fours with your chest facing up, arms straight and fingers and toes facing the same direction.

  2. Keeping your core engaged and your butt lifted, bend your elbows as far as you can. Lift back up to starting position.

  3. Flow through one set of ten slowly (two seconds to lower, two seconds to lift back up).

  4. Once complete, bend your elbows halfway down. Flow through two sets of ten reps pulsing in this position (pressing down an inch and back up an inch).

arm workouts for women quadraped plank to down dog
Mckenzie Cordell

10. Quadruped Plank to Down Dog

Steps:

  1. Begin on all fours with your chest facing the ground, arms directly below your shoulders. Tuck your toes and lift your knees so that your shins are hovering slightly above the ground.

  2. Lift your butt and straighten your legs to downward-facing dog.

  3. Return to the starting position, keeping your knees lifted.

  4. Flow through one set of ten slowly. Once complete, flow through one set of ten at a faster pace.

arm workouts for women quadruped plank hold with pulse
Mckenzie Cordell

11. Quadruped Plank Hold with Pulse

Steps:

  1. Begin on all fours with your chest facing the ground, arms directly below your shoulders. Tuck your toes and lift your knees so that your shins are hovering slightly above the ground.

  2. Holding this position, bend your elbows and pulse as if doing a mini push-up.

  3. Flow through two sets of ten reps.

arm workouts for women full plank with shoulder taps
Mckenzie Cordell

12. Full Plank with Alternating Shoulder Taps

Steps:

  1. Begin in a full plank position, arms directly below your shoulders, legs extended back, feet hip-distance apart.

  2. Lift your right hand to tap your left shoulder. Return to the ground.

  3. Lift your left hand to tap your right shoulder. Return to the ground.

  4. Flow through these alternating shoulder taps for two sets of ten reps (five each side).

*Engage your legs and core to maintain the proper plank position throughout the series.

More Arm Workouts to Try

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