Have you noticed that your arms are starting to look a little flabby lately? Have you avoided tank tops and sleeveless shirts due to body image concerns? Don’t feel bad if that’s the case because you’re not alone.

Certain body parts begin to lose shape as we get older, especially the muscles. Arm flab is a problem affecting many senior citizens, but some exercises can help.

Healthy Diet & Regular Exercise

If you combine a healthy diet, consistent physical activity, and muscle toning, you will have the ingredients necessary for a successful recipe to get the upper arms you desire.

This article will cover why we get flabby arms, tips on how to deal with them, and the best flabby arm exercises for seniors that can help tone and tighten your arms.

Continue reading this article if you truly want to get rid of your flabby arms once and for all!

What Causes Flabby Arms?

Excess fat gain in common areas of the body, like the arms and thighs, is usually due to a combination of factors. There are a number of causes, and a lot of them have to do with getting older.

As we age, our body begins to slow down. When our metabolism slows down, our bodies aren’t able to burn as many calories as we used to, even if we keep up the same level of physical exertion.

The lack of collagen also plays a huge role in the development of flabby arms in seniors. Your skin’s elasticity and smoothness depend on collagen, but as you get older, your body produces less of it. Hence our skin loses thickness, moisture, and elasticity.

The loss of collagen leads to wrinkling formation not just on your face but on your arms as well, making your skin look saggy.

Tips on Getting Rid of Flabby Arms

While exercising is very important when it comes to getting your arms in shape, some factors need to be in check that might be contributing to weight gain and loose skin.

  1. Identify the cause – Are your arms flabby because you’ve lost muscle mass or because you have excess fat? If it’s the former, you’ll need to focus on strength-training exercises to build up the muscles. If it’s the latter, you’ll need to focus on cardio and diet changes to reduce body fat.
  2. Cut back on sugar and refined carbs – Consuming too much sugar and refined carbs can lead to weight gain, which can contribute to the appearance of flabby arms. Try to limit these foods in your diet and replace them with healthier options, such as fruits, vegetables, and whole grains.
  3. Stay hydratedDrinking plenty of water helps to keep your skin looking toned and healthy – plus, it’s good for your overall health. Shoot for eight glasses of water per day or more if you’re active or live in a hot climate.
  4. Get enough sleep – Getting adequate rest is important for overall health and well-being – including the health of your skin. Make sure you get seven to eight hours of sleep each night, and give yourself time to relax and unwind before bedtime.
  5. Take collagen supplements – these supplements will help tighten the skin giving your face and arms a tight look. As the daily dosage of collagen supplements is unknown, you should consult a doctor before taking these supplements.
  6. Exercise – Exercise is the best thing that you can do for your health and to get rid of flabby arms. If you want to live like your twenties during your sixties, grab those dumbbells today and start sweating.

5 Best Flabby Arm Exercises For Seniors

The following are the best exercises that you can do to tone your arms and get rid of loose skin ASAP.

1. Bicep Curls

When it comes to arm toning for seniors, balance is the key to success. It is important to keep your biceps strong and toned at the same time that you are working on your triceps.

This simple weightlifting exercise will significantly assist you in reducing the amount of fat in your arms If you want to see your body transform into a more toned and fit version of yourself, all you need is a dumbbell in each hand and the determination to see it happen.

How to do it

1. In a standing position, take a dumbbell and hold it in each hand while letting your arms hang by your sides in a relaxed manner.
2. Raise the weights, keeping the palms of your hands facing forward as you hold the dumbbells until they are just barely touching the chest.
3. Now, bring your hands back to the starting position as slowly as you can. The slow motion generates tension, which is essential for the muscle-building process.
4. Repeat


2. Upright Rows

The goal of upright rows is to strengthen your upper arms and back. They will also help you get rid of flabby arms. When you are doing this exercise, there are a few things you need to keep in mind. Never arch your back because doing so is considered poor form. Instead, maintain a straight posture.

In addition, focus on your breathing to improve your overall performance. When performing this exercise, it is best to take a breath in during the upward movement and let out during the downward movement.

How to do it

1. To begin this workout, you should first get into a standing position with your feet about shoulder-width apart from one another.
2. You should be standing, holding your weights in front of your hips with both hands.
3. Next, bring the weights up toward your chin while bending your elbows and continuing to lift them upward.
4. After that, proceed to return to the initial position.
5. Repeat


3. Arm Circles

An effortless exercise that can be performed with or without dumbbells. Arm circles are a great exercise for strengthening your shoulders and back, in addition to toning your triceps and biceps.

How to do it

1. Holding two dumbbells in each hand, extend your arms in a straight line to the sides of your body while standing or sitting.
2. Perform circular motions without bending your wrists or elbows. After approximately 10 to 20 rotations, switch the motion by rotating the arms in the opposite direction.
3. In order to build up more resistance and tone the muscles in your arms, you can speed up the arm rotations or use heavier weights.
4. Repeat


4. Overhead Elbow Extension

A great exercise to help your upper arm muscles become stronger is overhead elbow extensions. This is important not only for lowering the appearance of flabby arms but also for increasing one’s ability to reach items that are stored on higher shelves.

How to do it

1. To get started with this exercise, take the weight in one hand and bring the other arm up so that it is behind your head.
2. You should then bring your arm back to the starting position after extending it upward (toward the ceiling).
3. You can make this exercise more manageable by holding onto your elbow while you do it. This will provide support for the arm that you are exercising.
4. Both sitting and standing are valid positions for carrying out this exercise.


5. Tricep Kickbacks

An excellent at-home exercise programme to burn stubborn arm fat is the tricep kickback. It will not only help your flabby arms, but it will also give you more strength so you can carry out daily tasks like getting out of a chair, carrying groceries, and lifting your grandchildren.

You have the option of doing this exercise while sitting or standing. Because many people end up performing bicep curls rather than tricep kickbacks, arm movement is crucial in this exercise.

How to do it

1. To begin, bend forward at the hips while maintaining a straight back.
2. Raise your elbows, so they are parallel to your rib cage while holding a dumbbell in each hand.
3. Ensure that your elbows are locked in place before extending your arms backward. In this manner, you draw the hand back by flexing your triceps.
4. For better results, you can change the kickbacks’ speed.


Take Away

As you can see, attaining the toned arms you desire can be done at any age, even in your senior years. However, you must be willing to commit to making healthy food choices and to engage in physical activity regularly.

First, you need to work on your muscle mass, and then you can worry about your fat. When you look in the mirror, you won’t be disappointed with how your arms appear after including these workouts in your daily routine.