Sculpted arms

Building strong, sculpted arms at home is definitely achievable! Bodyweight exercises like push-ups, tricep dips, and plank variations can work wonders. Additionally, resistance bands are inexpensive and versatile tools for home workouts. Consistency is key, so aim for regular sessions after the kids are asleep or consider a weekly class for extra motivation and guidance!

Yoga and a few (almost) press-ups 3 X’s a week have given me great arms.
I started with 10 negative push ups. I can now do a whole 3 press ups then do the rest with a bit of knee help, but I’m getting there.

Caroline Girvan workouts have helped with my arms, for arms I use 5kg to 10kg dumbells at home. The iron programme is a good one to start with. You could just do the upper body days if that is your focus.

I can hold a front plank (never tried a reverse one) so maybe there's hope. Need to start practising every day I guess. I'd love sculpted arms and use weight machines at the gym and have some too light weights at home. I was watching the Hotel Inspector last night - Alex Polizzi has my dream arms 💪

Kettlebells. Great for home exercise because you only need 1 or 2 bells, and my arms and shoulders look pretty great on a routine of 2 (or sometimes 3) 1-hour classes per week. Wolverson Fitness does great bells (I like the black series bells). This guy does excellent online classes (live, and recorded - so you can do them in your own time), and he also does a beginners course to teach proper technique www.alanmiddlebrookpt.co.uk/services

@LittleMonks11 well, I think I could do two when I began, and that was after years of yoga, so not really a true beginning point. If you can't do a press-up when you begin, maybe hold a plank and focus on building up the strength in your wrists and shoulders and throughout your core with good form. Then have a go at a press-up. Nothing bad will happen to you!

I think I meant to say to the OP, who is busy and is not going to be able to fit weight classes into her week, but wants the benefits of resistance training: I don't think you need to go to a gym and work on lifting 60kg, when you can push your body weight through your arms and shoulders and get lots of benefits that way. Just roll out of bed, get on the floor and voila!

I don't think I can do one 'proper' press up @BigSkies2022

Totally makes sense but even downward facing dog is painful. I'll need to try.

Sorry, I don't understand you. And now I'm about to do my morning press-ups!

People say you get strong and capable of doing a specific exercise by doing a specific exercise, so if you want to do a press up, practice doing a press up. This makes perfect sense to me, and I've managed to build up to 10-12 press-ups. I've got a dodgy elbow and shoulder, and both have improved through building the strength, and the same might be true for your wrists. But I'm not an orthopaedic surgeon or a physio, so maybe take some advice from a specialist who knows you?

I think she is good - just get some weights at home - you can build them up. She has shorter ones as well

Oh I see you're already a size 6-8

Forget about losing more weight then, just lift!

I have toned, moderately muscly arms.

I've been lifting and doing CrossFit for the past 18 months. Thats the only way it's happened I'm afraid!

In short you need to lose weight and lift.

Say what now?

I do Brazilian juijitsu 5 times a week and weight train 3 times a week
Low body fat

Jillian Michaels 30 Day Shred is an old favourite on these boards and would be a good jumpstart. It has a lot of arm work, mixed in with abs and cardio in under 25 minutes/day. https://www.amazon.co.uk/Jillian-Michaels-30-Day-Shred/dp/B00Q8GY1DM/

Yoga I do power and ashtanga

Yeah this. I was pretty hench a few years ago when I was climbing 3x a week! I miss admiring my arms in the mirror 🤣

@BigSkies2022 I've got shit dodgy wrists, are modified press ups a total waste of time?

I've got good results from doing this 3 times a week. I do it when I'm on my exercise bike.

I've also got good results from her other videos with weights... or you can use a tin of beans!...so great for doing at home.

I've been going to the gym 3 times a week for a year and doing weights and resistance and still don't have sculpted arms!

Press ups, proper ones, 10 per session, twice a day. Then flip over and do a reverse plank, fingers towards your bum, and raise your legs alternately, 8-10 each leg. These exercises work biceps, triceps, lats, shoulders, build muscle around your elbow, wrists and shoulders and protect you from arthritis. Your arms will look fantastic from wrist to shoulder, and you'll build your back and core strength and improve your posture.

I literally just came to this board looking for similar advice so I'm following with interest. I'm nearly 49 and I've never had really defined arms, even during lockdown when I was seriously into my fitness and doing a lot of weight training. I genuinely hate my arms, they're awful.

My best ever arm definition came from when I used to do a lot of quite high energy (ashtanga, power, rocket, vinyasa) yoga, everything was long and defined, I also had amazing back muscles. I still do a bit now but less and more weights so my muscles are a bit 'shorter' looking.