With advancing age, arms tend to buildup flab and extra skin. The skin tends to become loose on the backs of the upper arms, more so when there is too much fat which pulls on it. No one wants flabby underarms, grandma arms, or bat wings; they are really unsightly and decidedly undesirable.
Advancing age, gravity, diet, sedentary lifestyle and lack of exercise result in the development of flabby underarm skin, there are certain measures to manage the condition successfully.
- First and foremost, you need to lose weight. Modify your diet – stop junk food and watch your calorie intake. Steer clear of sugary, fatty and dried snacks; opt for lean protein, whole grains, fresh fruits and vegetables.
- Pick up a dumbbell (or an unopened bag of rice / flour) and hold it in one hand. Hold out the arm straight in front of you and slowly move your arm towards your shoulder. Lift the dumbbell as far back as you can. Hold for 20 to 30 seconds, release.
- Bicep curls are advocated too.Hold a dumbbell in each hand. Stand up straight and bend the knees a little bit. Hold the elbows against your sides, curl the dumbbells straight up to your shoulders, then lower to the starting point.
- Cardio-vascular training should be incorporated in to your routine, a minimum of 3 times a week. Cardio training gets rid of fat and builds lean muscle. Experts also recommend including swimming, rowing, or tennis, 3 times a week.
Exercises To Reduce Flabby Underarms
Even though you use your biceps to carry groceries and laundry, very few everyday tasks target the triceps. In fact, experts say that the triceps are the most underused muscles in the body. You need to do arm exercises which will help tone the biceps and triceps and firm up the arms. The following exercises help tone up flabby arms:
- Stand with feet shoulder-width apart, knees bent. Hold a dumbbell in your left hand, and step forward with the right foot, bending your waist at 45 degrees. Place your right palm on a chair for balance, and extend the left arm behind you. Hold for 10 seconds; then repeat on the other side.
- Stand with your feet hip-width apart. Hold a dumbbell in the left hand, spread out the arm straight in front of you. Bend your elbow and bring the dumbbell past your head and towards the left shoulder. Hold for 20 seconds and then repeat on the other side.
- Hold a dumbbell in the left hand and lie down on your back. Very gradually extend your left arm towards the ceiling. Slowly lower the forearm to a 90-degree angle.
- Most people swear by the single arm medicine ball push up. This exercise firms up the triceps and also strengthens the pectorals, deltoids as well as the abdominal muscles. Lie face down on an exercise mat. Place your body in a push up position, keeping one hand on the mat and the other hand pressing on the medicine ball. Now, you have to lower your body until your chest almost touches the medicine ball. Then, press upwards until the elbows are straight and your arms fully extended. Repetitions are necessary.