Looking for three effective exercises to build your abs and arms without lifting heavy weights? This simple routine targets the triceps, shoulders, and core through a mix of pushing, stabilizing, and isometric holds that challenge your upper body strength.
You won’t need any equipment for this workout, although using a supportive yoga mat is highly recommended. Since you’ll be placing your bodyweight through your hands, a mat can help reduce wrist discomfort. For the final move, having access to a box, bench, or sturdy chair will be useful.
Designed with beginners in mind, this personal trainer-approved bodyweight workout helps develop functional strength when practiced consistently and combined with a broader strength training plan. Here’s how to approach it.
What Is the Abs and Arms Workout?
Follow along with demonstration videos to ensure proper exercise form. Aim to work for 45 seconds with just 10 seconds of rest between movements, repeating the circuit for six total rounds. You can adjust the difficulty by changing the number of rounds or modifying the work-to-rest ratio.
Keeping rest periods brief allows you to increase time under tension and overall intensity. It also gives you a moment to relieve wrist pressure, as each exercise is weight-bearing and engages the forearms. If wrist strain becomes an issue, holding light dumbbells can help reduce discomfort.
1. Alternating Arm and Leg Plank
This variation challenges balance, stability, and deep core engagement. The goal is to maintain a strong plank without tipping or arching the lower back. Keep your glutes engaged and move with control as you extend opposite limbs.
How to do it:
- Begin in a forearm plank with shoulders stacked over wrists and hips aligned with shoulders, toes tucked under
- Brace your core by drawing your belly toward your spine and squeezing your glutes and thighs
- Lift one arm and the opposite leg, holding briefly as you balance
- Return to plank and switch sides; perform from a high plank for added difficulty
2. Spiderman Plank
The Spiderman plank works the core, hips, shoulders, and triceps by combining a controlled push-up with a dynamic knee drive. Focus on keeping your hips level and avoiding excessive arching or piking.
This move emphasizes pushing strength, so lower your chest slowly and press back up with intention. If the push-up feels too challenging, hold the plank and concentrate on the knee drive alone.
How to do it:
- Start in a strong plank position and engage your core
- Bend your elbows to lower your chest while driving your right knee toward your right elbow
- Pause briefly, then push back to plank and switch sides
- Skip the push-up if needed and focus only on the knee movement
3. Triceps Dips
Triceps dips place emphasis on the triceps and shoulders while challenging your ability to control your bodyweight. Maintaining an upright torso is key, as it helps preserve alignment and targets the correct muscles.
Keep your back close to the bench, avoid shrugging your shoulders, and focus on smooth, powerful presses through the arms.
How to do it:
- Place your hands on a bench or box behind you, close to your hips
- Step your feet forward; straight legs increase difficulty, bent knees make it easier
- Engage your core and keep your back straight and close to the bench
- Bend your elbows to lower your body, keeping your gaze forward
- Pause briefly, then press up and fully straighten your arms
