If you're gearing up for tank-top season or just want to reduce some of the jiggle from your arms, targeted toning moves can help to some degree. However, the only way to trim arm fat is to embark on a comprehensive weight-loss program, as even the most intensive moves don't remove fat from specific regions. In addition, losing weight won't affect loose skin, so you may need to learn to love your body even as it changes with age.
Firmness and Aging
Getting older packs a one-two punch to arm firmness: Not only does your skin lose elasticity, but most people begin to shed muscle mass after turning 25, according to MayoClinic.com. Unfortunately, no magic bullet exists to fully restore suppleness -- skin quality inevitably changes as collagen production ebbs and elastin degrades. Luckily, muscle loss is easier to tackle.
How Exercise Helps
Exercise is an effective anti-aging tool, helping your arms stay firm and sculpted. Weight-training moves build muscle tissue, making them appear more defined. What's more, weight training helps build bone density, which may actually improve skin tightness somewhat. That's because you naturally lose bone matter with age, which causes bones to recede from the skin and contribute to sagging. And all types of exercise burn calories to help remove excess fat -- although you still need to keep portion sizes in check for significant weight loss.
At home, pump up the triceps on the backs of your arms with pushups; at the gym, hit the incline or overhead triceps extension machines, use the pushdown machine or perform dips. For the biceps on the front of your arms, perform isometric chest presses at home -- which simply involve clasping your hands in front of you and pushing -- or use dumbbells, a barbell or a weight machine to perform curls. Aim for one to three sets of 12 repetitions for each exercise.
Arms are important, but the rest of your body needs weight training, too; this includes legs, back, chest, buttocks and abs. Fit two to three weight-training sessions into your schedule each week, allowing at least two recovery days before working the same area again. For maximum calorie burning, also perform cardio exercises such as cycling, jogging, swimming, basketball or tennis for at least 30 minutes most days of the week. If you don't currently work out or you have any health conditions, consult a doctor before starting a new exercise routine.
- Thinkstock Images/Comstock/Getty Images
- Capoeira Workouts
- How to Increase the Arch in Your Foot Using Exercise Bands
- Is Cardio or Lifting Better for Belly Fat?
- The Best Workouts for Losing Abdominal Fat
- Exercises on Treadmills
- Exercises With an Exercise Ball for Lower Back Hyperextension
- The Best Martial Arts for Women for Self Defense
- Front Walkout Exercises With a Swiss Ball
- Military Physical Training Exercises
- Most Effective Ab Exercises for Women at Home