Saggy arms are not pretty. This is a common problem that appears as the result of aging. This is because our skin loses its elasticity as we age and also when we gain weight.
In this article, we will tell you how to tone saggy arms by doing certain exercises.
Routine to tone saggy arms
When the connective tissues in our skin no longer hold together, we begin to suffer what everyone knows as “sagging“.
As we said earlier, this problem arises due to our age or having gained a few pounds.
However, those who lose weight don’t always lose the fat accumulated under their arms.
Sagging, more than anything, is an aesthetic problem and the good news is that toning our skin is not as complicated as we believe.
You just need a good workout routine, some willpower, consistency, discipline and, of course, optimism.
You won’t see changes overnight because your body must adjust to the new movements.
If you complement these exercises with a balanced diet that includes lean proteins, good carbohydrates, healthy fats and water then you will see better results in less time.
You need to use weights in many of these exercises to achieve more positive results. Fortunately, you don’t have to buy any weights. Instead, you can fill some plastic bottles with dirt, sand or water and that’s it.
This routine to tone saggy arms has the following elements:
Also read: 6 Effective Arm Exercises to Eliminate Fat
7 weight exercises
You should hold the weights or dumbbells tightly using your whole hand.
- In this first exercise, you have to hold a weight above your head using both your hands. Furthermore, your arms must be upright.
- After this, you should bend your arms, so that the weight is close to the nape of your neck. Hold this position for 5 seconds and then return to the beginning position again. Repeat this 10 times.
- The second exercise requires two weights, one in each hand.
- Stand with your legs together with your arms by your side.
- Raise your arms to shoulder height and keep them straight as possible (you will be standing in the form of a cross).
- Hold this position for a few seconds and then lower your arms.
- Do 15 repetitions.
- This third exercise is an extension of the previous one.
- Instead of stopping your arms at shoulder height, continue lifting your arms until the dumbbells are above your head.
- Do 10 repetitions.
- Lie down on a mat on your back, then rest your feet on the floor.
- Lift your arms above your head with a dumbbell in each hand.
- Bend your arms and lower the weights behind your head.
- Return to your original position and repeat this exercises 10 times.
You only need one dumbbell to do this exercise.
- Hold the dumbbell in your right hand and lift your arm as close as possible to your ear.
- Touch this arm with your left hand.
- Bend your elbow so that your forearm touches your head (the weight will be “hanging” next to your left ear).
- Re-stretch and do 10 reps before changing arms.
- To give your triceps a workout and tone saggy arms, another option is to get on your knees on the mat, with your back straight and raised.
- Take a dumbbell with your right hand and lift your arm like in the previous exercise. The other arm will rest on your waist.
- Next, bend your elbow and pulls the dumbbell back without moving your shoulder.
- Hold this position for a few seconds and then stretch your arm.
- After 10 repetitions, switch to the other arm.
For this last, exercise you’ll need a weight and a bench.
- Support your knee and right palm. Your back should be parallel to the floor and your head should be aligned with your body.
- Hold the weight in your left hand.
- Stretch this arm back (following the position of the torso) and then bend your arm by bringing the dumbbell to the chest.
- Repeat this 10 times on each side.
2 exercises without weights
If you don’t have any dumbbells or you prefer another type of exercise routine, the following ideas will work wonders:
To work your triceps you should sit on a bench and outstretch your legs. If this exercise is not comfortable for you then you can do the same thing, but with your legs bent and with the soles of your feet on the floor, until you get used to it.
- Place hands with palms out on edge of seat.
- Lift your hips and use your arms to maintain your posture.
- Then lower your hips as close to the ground as possible.
- Hold this position for a few seconds and then return to the initial position with your palms facing outwards.
- Repeat 15 times.
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- Arm pushups are also great for increasing muscle strength and eliminating fat and sagging arms.
- Get on your knees on the mat, place the palms of yours hands on the mat to support yourself and cross your legs.
- Extend your arms – they should be shoulder width apart. Bring the torso forward.
- The idea is that only your palms and your knees should be on supporting your body on the mat. Your arms should be doing most of the work.
- Repeat this at least 10 times.
Once you have mastered this exercise, you can make it a little more difficult:
- Instead of supporting your body with your knees, stretch your legs out and support your body with only the tips of your toes and your palms.
- Then move your body forward and try to get you face as close to the ground as possible.
- Don’t lock your elbows because you could damage your joints.
Finally, you can do a combination of the exercises with and without dumbbells to tone saggy arms.