Experts Share 4 Secrets to Tighten Flabby Arms
Dealing with excess fat and a lack of muscle tone in the upper arms is a common issue. One significant factor contributing to this problem is aging, which often leads to skin laxity and flabbiness in the upper arms. As people age, changes in the skin’s elasticity and underlying muscle structure can result in the appearance of sagging or loose skin in this area. We collected the most effective strategies to prevent saggy arms.
1. Add more fiber
Eating more fiber makes you feel full for longer time, so you’re less likely to snack during the day. Foods with fiber can also help with weight loss by slowing down digestion and keeping your blood sugar stable, according to experts. Broccoli, beans, berries, avocado, apples, and whole grains are all rich in fiber, and they taste great too!
As extra bits of advice experts suggest:
- to lose no more than one to two pounds every week if you are trying to lose weight;
- to drink plenty of water;
- to combine cardio and fitness, as experts recommend.
2. Do side pushups
The side pushup is an exercise that lets you focus on one side of your body at a time. This helps you really feel the squeeze in each triceps muscle. Plus, you can work your abs because your side muscles crunch with each pushup.
How to do it:
- Lie on your side with your knees together and legs bent;
- Hug yourself with your bottom arm;
- Begin with your upper arm straight up from your side, hand on the ground;
- Push up until your arm is straight;
- Lower back down slowly to the starting position;
- Repeat as many times as you want;
- Switch to the other side.
You can also do this exercise with your legs straight.
3. Do reverse hand pushups
This version of the pushup might seem just like the regular kind, but there’s one key difference: where you put your hands. By flipping your hand placement, you not only work your triceps but also target your biceps, helping tone both sides of your upper arms.
How to do it:
- Start with your hands and knees on the ground;
- Place your hands a bit wider than your shoulders, lower than your shoulders, and with your fingers pointing towards your feet. Extend your legs behind you to get into a pushup position;
- Lower down until your chest is close to the ground, keeping your elbows tucked;
- Push up through your hands until you’re back in the starting position;
- Repeat for the number of reps you want.
If your wrists hurt, you can try turning them inward at a 45-degree angle. You can also do this exercise on your knees if you feel it’s difficult.
4. Do cross-arm pushup
This pushup style is another way to target the side of your triceps, helping to firm up loose arms. Start by doing this cross-arm pushup on your knees until you get the hang of it. Later, you can try it the regular way with your legs straight out behind you.
How to do it:
- Get on the floor in a pushup position with your back straight;
- Cross one hand over the other, with your hands pointing in opposite directions;
- Lower your body down until your elbows touch the ground;
- Push up through your hands to get back to the starting position;
- Cross your hands the other way;
- Repeat for the number of reps you want, alternating hand positions;
You can do this exercise on your knees to make it easier.
Maintaining a healthy body is paramount for overall well-being and vitality. A sound physical condition not only fosters a robust immune system, reducing the risk of illnesses, but it also plays a pivotal role in mental and emotional health.