Flabby arms an embarrassment? Do you cringe at the mere mention of bingo wings and secretly hope yours haven't been noticed? Don't despair - help is at hand. Flabby arms will soon be a thing of the past.
Arm shape is largely dictated by genes - and yes skinny arms can be flabby too. Regardless of whether you have big armsor skinny arms, toned arms look so much better, so work with what you've got.
First identify the main muscles of the upper arm:
The biceps are the frontal arm muscles, visible when you bend the arm at the elbow with palms up and fingers clenched.
The triceps muscle lies at the back of the arm. Because the triceps are not weight bearing muscles they have a tendency to sag, especially as we get older. Toning the triceps will help reduce, eliminate or prevent those dreaded bingo wings
Raise one of your arms and visually examine the line between the elbow and under arm:
Does it sway when you move your arm?
Can you pinch more than an inch with your fingers on the other arm?
If you answer yes to either or both of these questions it's time to start work.
If you are generally overweight, reduce calorific intake, eat a diet low in fat and take up regular aerobic exercise. Yes, you will lose fat off your arms although where you lose it from first, once again, is largely dictated by your genes.
Complete one or more of the following arm exercises twice daily.
Triceps Exercises
Standing or sitting (remember to keep a straight back) take a weight in each hand ( dumbbells are great but tins of soup will suffice) and keeping arms outstretched raise to shoulder level, hold for 10 seconds (build up to 30 seconds) then down to waist level. Aim to increase repetitions rather than to increase the weights.
Stand, and with arms by your sides take a weight in each hand. Keeping arms straight extend them backwards as high as you can. Hold for 10 seconds then return to your sides. Aim to increase repetitions and then length of the holds.
Standing or sitting, take a weight in each hand and extend the arms outwards to shoulder height, keeping the arms straight rotate so that the palms face towards you then away from you in continuous movement. Aim to do this for 30 seconds. Increasing the time limit as your tolerance increases.
Sit on a sturdy armchair. With arms straight and to the side of the body grip the edge of the seat and gently shuffle your bum just over the edge continuing to hold onto the seat for support. Maintain the sitting position with legs bent at the knees (basically you are sitting off the chair supported by your arms). Keeping your back and arms straight lower your bum and feel the pull on the back of your arms. Hold for 10 seconds (increase to 20 seconds) then return to original level. Aim to increase repetitions.
Biceps Exercise
Curls are effective for toning the biceps. Take a weight in each hand. With palms up and arms by your sides bend your arms so that your hands are by your shoulders. Straighten arms and repeat. Aim to increase repetitions aiming for tolerable discomfort. With this exercise it's important to keep the back straight regardless of whether sitting or standing.
A combination of diet, aerobic exercise and toning is your key to success. Overall fitness will increase and by working simultaneously on the triceps when you reach your optimum level of fitness those sagging muscles will be a thing of the past.
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