Flabby arms are a result of a number of factors. The skin ages with time and tends to sag in older adults. Fat accumulates on the upper arms and when muscles weaken, the fat pulls the skin down. Losing weight leaves loose skin that gets flabby. While there are no exercises to spot trim for fat, you can perform arm exercises to tone the triceps and biceps, and pull up the flab for firmer arms.
Triceps Kickback
Personal trainer Adrian Bryant uses free weights and the triceps kickback to tone flabby arms. Start with light weights and add weight when the exercise becomes too easy. Work the triceps, which are on the backs of the upper arms, by holding a free weight in one hand and leaning over to rest your other hand on a firm surface about knee high. Use a chair, table or bench for support. Extend the arm holding the weight behind you so that it is parallel to the floor. Then bend your elbow, making sure to keep your shoulders still and straight. You should feel the pull in your triceps. Lower the weight and repeat 20 times before switching hands and repeating on the other side.
Diamond Push-ups
Push-ups primarily work the chest and core muscles while providing some workout to the arms in general. A diamond push-up focuses the energy on the upper arms. Start in the push-up position by lying on the floor on your stomach and place your hands in a diamond shape with your thumbs and index fingers under the center of your chest. Set your feet hip-width apart and lift up onto your toes. Push your arms to raise your entire body. Keep your elbows slightly bent when you rise. Lower yourself down slowly and repeat 10 to 20 times.
Overhead Extensions
The American Council on Fitness recommends sitting on a stability ball to get the most out of free weight exercises such as the overhead extension. In addition to working your arms, and particularly your triceps, your core also must work to maintain your balance on the ball. Sit on the ball with your feet firmly on the floor about shoulder-width apart. Hold a weight with both hands and extend it straight up in the air. Slowly lower the weight behind your head and lift it back up again. Repeat 10 times, rest and complete two more sets of 10 repetitions. You also can perform overhead extensions holding the weight in one hand and bending one arm at a time.
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