Flaccidity in older women, loose skin on the upper arms, face and thighs, can be due to the natural aging process. As women age, they lose muscle tone and fat under the skin, which causes a flabby or droopy look, according to the University of Texas Health Science Center. Also the amount of collagen and elastin in your skin decreases, making the skin itself look flabby.
Aerobic Exercise
Choose aerobic exercises that use large muscle groups for a continuous period of time. For instance, begin walking, dancing, running or bicycling 20 to 60 minutes 3 to 5 days a week. Gradually increase frequency, duration and intensity of your exercise routine. Exercise hard enough each time to become sweaty and tired, and increase your active heart rate and breath rate so that you have to breathe deeply, although you should still be able to talk while exercising. These exercises will build muscle, especially below the waist, filling out flaccid skin and improving overall tone and appearance.
Strength Training
Start a strength building program on the other days of the week. Do exercises that focus on your arms, shoulder, chest, back, abdomen and legs. This will help to increase your lean muscle mass, making your body more shapely. Certified Fitness Trainer Cindy Brotheraton recommends strength training with free weights. Start with light weights, two or three pounds each, and progress to heavier weights. For flaccid upper arms, she recommends triceps building exercises.
Flexibility Training
Include stretching exercises as part of your regular routine to keep your newly developed muscles supple and smooth, according to the Ohio State University Net Wellness. They recommend stretching each major muscle group 2 to 4 times, for 15 to 30 seconds.
Exercises for Arms and Legs
Sit on a bench or sturdy chair. With weights in your hands, bring your hands up in front of your chest, and squeeze your elbows in to your sides. Raise your upper arms so that your elbows are pointing at the ceiling and your hands are hanging level with the back of your head. Move your hands up toward the ceiling and slowly drop your hands down again to the back of your head. Repeat 3 to 10 times.
Stand with your feet shoulder-width apart, arms crossed with weights in each hand resting on your shoulders. Keeping your back straight, lower your hips toward the floor as if sitting down. Return to the starting position and repeat 3 to 10 times. Stop immediately if you feel pain.
