Flabby, sagging arms can make you feel self-conscious, especially if you like wearing short-sleeved shirts. But all too often, arm exercises are ignored in favor of crunches and lunges to tone to middle and lower portions of your body. Instead of hiding your saggy arms, tone them with an effective workout. By adding a few minutes of upper-arm toning to your overall workout routine, you'll see a noticeable difference in the tightness and strength of your arms.
Step 1
Sit on a chair with you bottom close to the edge of the seat. Support yourself with your palms on either side of your hip, and walk your feet out so your hands are supporting your body, with your bottom suspended in the air. Lower your bottom below the chair seat, dipping so that your elbows come to a 45-degree angle, and then push yourself back up so that your elbows are straight but loose. Complete eight repetitions of the dip, suggests "Fitness" magazine.
Step 2
Isolate your arms by performing a preacher curl, as suggested by the American Council on Exercise. Raise the back rest of a weight bench to a supinated position, and position it underneath your underarm. Holding a moderately heavy dumbbell in your hand, curl your bicep up toward the bench, squeezing the bicep as you pull upward. Ensure that the exertion comes from the bicep only. Complete eight to 10 reps before switching and using your other arm.
Step 3
Place one knee on a flat weight bench, with your other foot on the ground. Lower your body to the weight bench, and hold a moderately heavy dumbbell in the same side as the foot that is on the ground. Tuck the weight close to your body, with your upper arm parallel to your back. Straighten your elbow backward, so the dumbbell comes to rest just above your supporting hip. Complete eight to 10 reps before switching sides.
Step 4
Complete all exercises in a slow and controlled movement. Swinging your arms wildly while attempting arm firming exercises will not give the results you want, and may even result in injury. Complete and hold exercises to a count of five to ensure that you're keeping your movements controlled.
Step 5
Work your upper arms at least three times per week as part of your regular workout, suggests the book "ShapeWalking: Six Easy Steps to Your Best Body." You should see noticeable results after a few weeks. Remember that age can have a bearing on the firmness of your arms, and some arms will sag because of the depletion of elasticity in the skin. Beginning an exercise program while you're still young can help prevent that sagging look later on in life.
Things You'll Need
- Dumbbells
- Weight bench
- Chair
References
- "Fitness": Chair Dips
- American Council on Exercise: Dumbbell Preacher Curl
- "ShapeWalking: Six Easy Steps to Your Best Body": Marilyn L. Bach, Lorie Schleck; 2002
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