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Three moves to strengthen your abs and arms without lifting heavy weights? Yes, please. These exercises build strength in your triceps, shoulders and core muscles using a combination of pushing, stabilizing and holding exercises designed to test your upper body.
You won’t need any equipment to try this workout, but I would recommend one of the best yoga mats, despite this not being a yoga routine; that’s because you’ll be supporting your own weight on your hands, which can be challenging on your wrists. I also recommend a box, bench, or chair for the dips.
Suitable for beginners, this three-move bodyweight workout is personal trainer-approved and builds functional strength when repeated consistently (and included in a wider strength training program). Here’s how it works.
What is the abs and arms workout?
Watch along with the videos below so that you know how to perform each exercise correctly. Aim for 45 seconds of work followed by just 10 seconds of rest, then repeat for six rounds. You can tailor this to suit your needs by adding or removing rounds, or altering the working and rest ratios to make it more or less challenging.
I personally like to keep the rest periods short enough just to switch between moves, which increases overall time under tension and intensity. It also gives you a chance to roll out your wrists, as all three exercises are weight-bearing and will work your forearms hard. If it’s too much, try holding dumbbells, which should alleviate some pressure.
1. Alternating arm and leg plank
Alternating arms and legs tests balance, stability and core activation, which will help you hold the position without tipping over. Try not to arch your back and squeeze your glutes as you maintain the plank position while extending one arm and leg away from the ground at a time.
How:
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Start in a forearm plank position with your shoulders stacked over your wrists and hips aligned with your shoulders, toes tucked
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Engage your core and zip your belly toward your spine. Squeeze your glutes and thighs
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Extend one arm and the opposite leg into the air, then pause as you balance
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Return to your plank, then switch arms and legs. You could try this from a high plank position for an extra challenge.
2. Spiderman plank
Spiderman planks hit the core, hips, shoulders and triceps as you perform a push-up from the plank position and drive your knee toward your elbow. Alternate sides and focus on not dropping your hips or pushing your butt up too high.
This is about your pushing power, so focus on lowering your chest with control, then driving upward. However, if this is too much too soon, focus on holding the plank position and just drive your knee toward the elbow.
How:
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Start in a plank position (as above) and engage your core
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Bend your elbows and lower your chest toward the floor. At the same time, drive your right knee toward your right elbow
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Pause, then push upward and return to the plank position. Switch sides
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If the push-up is too much, hold the high plank and focus on driving your knees instead.
3. Triceps dips
Triceps dips isolate your shoulders and triceps and test your ability to control your bodyweight against gravity. I tell clients that the vertical position is crucial (it is) because it will keep your alignment in shape. Focus on bending your elbows and keeping your back flush to the bench, completely straight as you move up and down. Avoid shrugging your shoulders and press with power.
How:
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Place your hands on a box or bench behind you, close to your hips
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Step your feet away. Extending your legs will make the exercise more challenging, whereas bending your knees and placing your feet on the ground will make it easier
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Ensure your core is engaged and your back is straight, close to the bench
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Bend your elbows and lower your butt toward the floor, keeping your gaze ahead
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Pause, then push upward and fully extend both elbows.
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