It’s common for people to carry more weight in different parts of the body from the tummy to thighs, and arms. While you can’t spot-treat fat loss, you can improve muscle tone. If you can combine a well-balanced diet, regular exercise, and muscle toning, you’ll have the recipe for success to getting the upper arms you desire.
Many people struggle with the appearance of their upper arms. Luckily there are some senior-friendly workouts you can start doing that may improve their appearance. Check out these senior exercises that will help with flabby arms!
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Bicep Curls
Bicep curls will help strengthen your bicep muscle and would be a great exercise to start doing to help get rid of flabby arms. Bicep curls can be performed standing or seated — your choice. To start this exercise hold the weight in your hand at your side keeping your palm inward and your shoulders straight. Next, bend your elbow towards your shoulder while turning your palm and then return to the starting position. Repeat this exercise for 10 repetitions.
Keep in mind you can use dumbells to perform this exercise but you if you don’t have any on hand get creative. Cans of soup or a water bottle will work too! Another thing to note, if you perform this exercise standing you’ll be working on your balance simultaneously.
Tricep Kickbacks
Tricep kickbacks are an excellent exercise to increase your upper arm strength. Not only will it help with flabby arms but it will give you more strength to do daily tasks like getting out of a chair, carrying groceries, and lifting your grandchildren. You can perform this exercise either sitting or standing — your choice!
If you’re seated start by leaning over your knee or if you’re standing lean over a chair or table. Hold the weight-in one hand next to your chest. Then straighten your elbow behind you as far you can do so comfortably and finally return to the starting position. Repeat this exercise for 10 reps and then repeat with the other arm.
Be mindful of your posture, you don’t want to hunch your back during this exercise. You also don’t want to swing the weight. Instead, move your arm at a slow, controlled speed.
Overhead Press
An overhead press is a great exercise that will help strengthen your upper back and arms. This is great for diminishing flabby arms and will help you with overhead tasks such as reaching for dishes, or items on a higher shelf. If you aren’t used to performing this exercise, it might be best to start with no weight or very little weight such as one or two pounds, and make sure you take it slowly.
Start with your feet shoulder-width apart and hold the weights at chest level with your palms facing forward. Next, raise your arms straight up and then lower your arms back down to the starting position. Try to complete 10 reps. If your back feels uncomfortable during this exercise try performing it seated in a chair and make sure you do not arch your back.
Side Shoulder Raise
Side shoulder raises are great exercises that will help strengthen your upper arms and your chest muscles. It’s important to strengthen this part of your body to help your daily tasks such as opening a jar, putting on a coat, and washing your hair.
To begin, keep your arms at your side. Hold the weight with your palm facing forward and keep our elbow straight in the starting position. Next, raise your arm outward to the side, then overhead, and then steadily lower your arm back to starting position. Keep in mind as you raise your arm you’ll want to keep your elbows slightly flexed. Repeat the exercise for 10 reps and then repeat with the other arm.
Upright Rows
Upright rows are designed to strengthen your upper arms, back and of course, will help get rid of flabby arms. To perform this exercise start in a standing position with your feet shoulder-width apart. Stand with the weights in hand in front of your hips. Next, lift the weights upward toward your chin while bending your elbows. Then return to the starting position. Try to complete 10 reps.
There are a few things to remember when performing this exercise. Never arch your back as this is bad form. Instead, stand up straight. Further, to enhance performance focus on your breathing. It’s best to inhale during the upward movement and exhale during the downward movement.
Diagonal Outward Shoulder Raise
This exercise is great for strengthening not only your upper arms but your shoulders and your back as well. This will make your arms stronger which will help you with household tasks like cleaning the house or doing yard work such as raking.
A diagonal outward shoulder raise can be performed standing or sitting. Start by holding the weight in your hand crossed over your opposite hip. Make sure your palm is facing inward. Next, lift your arm up and across your body to the side. At the end of the motion, your palm should be facing outward. Then return to the starting position and repeat 10 times before switching arms.
Diagonal Inward Shoulder Raise
This exercise is similar to the previous one but instead of starting across your body, you’ll start with your arms at your side. The diagonal Inward shoulder raise will help to strengthen your upper arm and increase the motility of your shoulder.
Once again, this exercise can be performed standing or sitting. Start by holding your palm facing outward and lift your arm up and across your body to the opposite shoulder. Be sure to bend your elbow slightly as you bring your arm up and end with your palm facing inward. Finally, return to the starting position, repeat for 10 reps, and then switch arms.
Overhead Elbow Extension
Overhead elbow extensions are a great exercise to help strengthen your upper arm muscles. This is important for being able to reach items on higher shelves as well as reducing the appearance of flabby arms.
To start this exercise, hold the weight in your hand with your arm positioned over your head. Next, straighten your arm upward (toward the ceiling) and then return to the starting position. Repeat each arm for 10 reps. To make this exercise easier you can support your exercising arm by holding your elbow. This exercise can also be performed sitting or standing.
Bent Over Rows
Bent over rows target your upper arms and back muscles. Strengthing these muscle groups will help you improve your ability to lift and pull. You can perform this exercise standing or sitting. If you are standing, lean over a table, or if you are sitting then lean over your knee.
Next, hold the weight in one arm and be sure to support yourself with the other arm that isn’t exercising. Lift the weight until your elbow is at shoulder height (your upper arm and elbow should be next to your ribs) and then return to the starting position. Repeat this exercise 10 times and then switch arms. Pay attention to your posture, you want your back and shoulders to be even.
Elbow Side Extensions
The elbow side extension is another great exercise that will help strengthen your back and upper arm muscles. As a bonus, this is another exercise that can be performed sitting or standing!
To start, make sure your spine is straight — you want to have good posture for this exercise. A good way to ensure your spine is straight is to bring your shoulders back and then lift the ribs. You’ll also want to make sure your feet are shoulder-width apart and flat on the floor.
Hold the weights in your hands with your palms facing inward next to your chest and with your elbows bent. Next, straighten your arms to your side and then return to the starting posting. Repeat this exercise for 10 reps.
