As we get older, certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which results in what is known as flabby arms.
The best exercise for flabby arms in seniors could help you prevent this and to one the muscles in your arms to make them appear much less flabby.
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What Causes Flabby Arms in Seniors
So what exactly causes our arms to become or appear flabby?
Well, for most individuals, it is because of fat deposits that accumulate in that area of their arms, and for others, it is more just loose skin related to age.
As you get older, everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength.
Thus, fat may accumulate, and muscles weaken in the arms.
As we age, we are also less prone to participate in activities and exercise, which in turn causes weakened muscles and an increase in fat and calories that cause fat.
A good exercise program and a healthy diet can help transform fat deposits in your arms and body into muscle and lose some needed weight.
Can You Tone Flabby Arms
So, could you tone and correct your older, more flabby arms?
Well, here is some good news. If your arms are out of shape and flabby, you get most of the shape back with the right diet and exercise.
However, you will need to do targeted muscle exercises that will burn fat and, in turn rather, build and tone the muscle in these areas of your arms.
I suggest focusing on purring in some work regarding arm exercises and then slowly starting to focus on a more healthy, balanced diet.
By adding and toning the muscle in your arms, they will retain shape and look less flabby,
On the other hand, you will also feel better and look much better in turn.
Dieting for Flabby Arms
Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet.
Watch your calorie intake and never eat more than you need to feel full. Choose high-quality, nutritious food with lean proteins and fresh produce such as fruits and vegetables.
Grain and whole grains are ideal for energy, especially when eating breakfast.
As a senior, you will want to follow a heart-healthy diet, in turn, to take care of your health and keep your weight under control.
Here are a few other Tips for Flabby Arms.
- Creams and Lotions – Some good creams and lotions on the market will help excess skin to firm and tone. Please look for creams with Vitamin C, Elastin, and Q10. It makes a small difference. Creams containing Coffee, or caffeine, will help break down cellulite and fat.
- Collagen and Vitamins – Vitamin supplements such as collagen help improve your skin’s elasticity, which in turn can make a small difference in flabby arms.
- Wear the Right Clothing – If you have flab, especially in the upper arms area, try to wear tops with longer short or quarter-length sleeves to look more flattering.
Exercise for Flabby Arms
Here we have added a few of the best exercises for flabby arms, and they are quite easy to perform by older adults and safe.
You can start slowly and increase your weight and intensity levels as you progress.
Different weight-lifting exercises will target your arm muscles and other muscle groups. Weightlifting exercises are one of the best options for flabby arms.
Triceps dips are perfect for tining the back of your upper arms, where the most stubborn flat usually rests. You will need a chair or a low, stable structure to place your hands. Face forward to the chair behind you and place your hands, fingers facing away from your flat on the chair seat. Your knees need to be bent and your feet flat on the ground. Your arms down, elbows up, and your bum hanging down. Now you can push yourself up with your arms only but do not lock your elbows, and slowly ease back into the start position again. Please repeat this a few times.
Bicep Curls are ideal for your arms and easy to do. You will need a lightweight, though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides, and turned wrist up. Hold the weights or objects in both hands, slowly lift them toward your face, and slowly back down to the original position.
Push-Ups are excellent exercises for your chest and your armIt would be best if you did push-ups correctly to get the best results and prevent injuries. You can do the push-up with your knees on the floor until you get stronger or do standing wall push-ups if needed. You must be hands and knees on a soft mat or carpet for a regular push-up. Place your hands at your chest level in front of your shoulder length apart. Straighten your body with your legs straight behind you and your feet hip-width parallel to yours, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so your elbows bend at a 90-degree angle outward, then push back to the starting position. Repeat this a few times.
Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank; however, done on your sides. You will lie down straight on your side, with your legs extended and stacked on each other. Keep the bottom elbow under your shoulder to fully align your head with your spine. Keep your abdominals tight and lift your hips and knees, resting on your bottom arm/ Keep your body straight, and hold for a few seconds.
Scissors can help to tone and shape your arms. You must and up straight with your feet slightly more than shoulder-width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking similar to the letter X. Return your arms to the starting position and repeat around 20 times. Now you can raise your other arm above your head and see how long you can hold it. This exercise will need to be performed on a mat.
These are all some exercise routines that you can try to tone up your arms and strengthen your muscles.