Sleeveless Top
3 Exercises For Flabby Arms For 50+ Women
Bench dip (Pg 35): you can use a stair of a bench that’s about that height. The purpose of this exercise is to gently strengthen your triceps, the main muscle that’s obscured by upper arm fat. By applying a constant force to your arms and done over at least a week, you will find that not only will your arm will firm up and sag less, you will also notice slight fat reduction.
- Sit in front of the step/bench. Your back should be straight, your legs bent. Place your hands behind you firmly on the edge of the step.
- Lift yourself up until your arms are completely extended. Explore variations of speed and intensity but aim for a general speed of 3 seconds per extension and repeat 12-15 times. Take a minute break then repeat 2 more sets. This will allow your muscles to be under stress for an amount of time that will increase fat reduction. You’ll know this when you feel a burning sensation from the lactic acid.
- (BONUS TIP NOT INCLUDED IN GO SLEEVELESS) To simultaneously work out your arms and strengthen and tone your abdominal muscles, keep your body and legs straight while you’re doing dips and keep your stomach muscles clenched. This ensures fat loss from your arms and stomach.
Tricep extension: This exercise can be done in two ways, one easier than the other. You should use light weights and gently work your way up to heavier weights as your arms get leaner to tighten up loose skin. If you don’t have weights, start off with square 1L or 1.5 L water bottles. This is a clever idea I learned off Ellen!
- Hold the weight behind your shoulder. Make sure it’s a weight that isn’t overly heavy to avoid overextension of the tricep muscle and injury.
- Keeping your upper arm still, extend the weight from your elbow straight up in the air. Gently lower it back down and repeat 12-15 times for 3 sets. IMPORTANT: do not drop or “bounce” the weight down after extending your arm. This is a common way to cause hyperextension of the tricep muscle and will cause injury.
This exercise is a variation of the Standing Overhead Tricep Extension (Pg 43). The Standing Overhead Tricep Extension can be done without weights; all it needs is a pair of resistance bands with handles and a door to anchor the handles. The advantage of the Standing Overhead Tricep Extension is that it removes the risk of hyperextension that weights can cause.
Tricep Extension (variation): This exercise can be very tiring. Only attempt it if you’re looking for a challenge or particularly have to get rid of arm fat quickly for an event.
- Find a table top or bench that is about waist-height. It will be your support. Bend over at 90 degrees, keeping balance with one hand and holding a weight in the other.
- Keeping your upper body still and maintaining the right angle, extend the weight backwards as close to parallel with the table as possible. Try not to rotate your body to the direction your holding the weight in. This is a common mistake and will reduce the effectiveness of the exercise. Do this 10 times x 3 sets per arm. Don’t be surprised if you feel a tightness in your arms immediately after the exercise!
This exercise is a variation of the Bent Over Row-To-Shoulder Press on Page 25. The Bent Over Row-To-Shoulder Press eventually progresses into this variation of the Tricep Extension. Your elbows are bent in the Bent Over Row-To-Shoulder Press, whereas in the Tricep Extension, they extend.
About the Author
Page numbers refer to the 6-Week Go Sleeveless Standard Fitness Program. The three exercises correspond to Exercise #4 of Week 1, Exercise #6 of Week 3 and Exercise #3 of Week 5. For more information on the complete workout, check out this Go Sleeveless Review.
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