Can we agree that flabby upper arm jiggle is one of the worst trouble areas? I don’t know about you, but I’m not keen on a two-piece bikini anymore after having kids.
Heck, I’m not sure I ever was keen on bikinis!
As summer approaches, I’m less concerned about six pack abs, but I want my arms to look toned, strong, and defined! I know this is a goal of many women over 50. If you’re ready to get rid of and prevent those bingo wings, let’s get started on this quick workout to rock your sleeveless shirts!
Consistently performing these exercises each week will give you toned arms and get rid of flabby arms in no time! This routine can be performed at home or at the gym.
What you need:
- A set of dumbbells
- A medium resistance band
Always choose the right weight for your body and for each exercise. The right weight allows you to maintain proper form but challenges you by the end of each set.
Now, Let’s get started with the exercises that will get rid of your arm jiggle for good!
Warm-Up
As we age, it’s important to build stability and protect our joints. Start with a warm-up before exercise for healthy muscles and joints. Going right into exercise without proper warm-up and building basic stability can cause injury.
Likely, you have heard a friend who has suffered from a Rotator Cuff injury. These exercises will help you to build stability to protect your joints while toning the muscles you want to look good!
If it’s been a while since you performed exercises for your upper body, start with the first set of exercises for 2-4 weeks to build stability in your shoulders, then progress to the second set of exercises to build muscle and tone your arms.
Try this dynamic warm-up.
Stability
Start with these exercises to build stability. Perform each exercise for 8-15 reps for 2-3 sets. Try to increase your reps each workout and progress to add another set as you get stronger.
No money
1. Hold resistance band with palms up. Bend elbows and keep them tucked in at your side.
2. Pull the band apart, keeping your elbows tucked in.
3. Slowly bring the band back in controlling the motion.
This exercise works the rotator cuff muscles in the back of the shoulders for stability.
Horizontal Abduction
1. Hold resistance band with palms up. Keep arms straight with elbows extended.
2. Pull the band apart, keeping arms straight, and abs tucked in. Do not arch your back.
3. Slowly bring the band back in controlling the motion.
This exercise works the mid back and back of the shoulders for stability.
Shoulder diagonals
1. Hold resistance band with palms up. Keep arms straight with elbows extended.
2. Pull the band apart at a diagonal. Do not arch your back and keep your elbows straight.
3. Slowly bring the band back in controlling the motion
This exercise works the mid to lower back muscles and the back of the shoulders for stability.
Muscle Toning
These exercises will build your muscles for a toned and defined look! Again, perform each exercise for 8-15 reps for 2-3 sets. Try to increase your reps each workout and progress to add another set as you get stronger.
Row to Tricep Press
1. Stand in a staggered stance for more stability. Place one knee on the seat of a chair and your hand on the back of the chair.
2. Let your arm with the weight hang down. Tuck your abs in. Don’t twist your back and pull your elbow back towards the sky.
3. Slowly extend your arm to be straight. Bend your elbow and control the weight to reverse the motion.
This exercise works the muscles around your shoulder blade to stabilize as well as the back of your arms to get rid of the jiggle!
Lateral Raise
1. Stand with your feet apart in good posture. Tuck your abs in and do not arch your back.
2. Face your palms forward and thumbs up as you hold the weights. Raise your arms, keeping the elbows straight out to the side up to 90 degrees.
3. Slowly control the motion as you lower down.
This exercise works the muscles in your outer and back of shoulders to create a sexy shoulder!
Bicep Curl to Overhead Press
1. Stand with your feet apart in good posture. Tuck your abs in and do not arch your back.
2. Curl the weights towards your shoulders for a bicep curl. Then turn your palms towards each other and press overhead.
3. Slowly lower back down and reverse the curl to lower.
This exercise works the muscles in the front of your arms and your shoulders.
You will see the best results with consistently performing this work out three times a week for at least four weeks.
About the Author:
Aubrey Reinmiller is a certified personal trainer, a licensed Physical Therapist Assistant, certified Senior Fitness Specialist, a Functional Aging Specialist, and author. She is the owner of Vitality Fitness and Wellness, a fitness studio helping those over 50 to reinvent aging! She offers online fitness solutions through www.AubreyReinmiller.com. Aubrey is the author of an Amazon Best Seller book, Reinvent Aging: The Over 50 Fitness Guide to Improve Energy, Strength and Balance.
