Banish your \u201cbat wing\u201d arms for good by adding these home exercises to your day.<\/p>\n
Covering up your arms in the warm weather because they feel jiggly or out of shape isn\u2019t exactly fun\u2014and it\u2019s something you can address. There are a number of age-related factors that contribute to unwanted flab, including a decline in elastin and collagen, a slower metabolism<\/a>, and hormonal shifts.<\/p>\n In fact, according to Jaqueline Gavino, MPH, CHES\u00ae<\/b><\/a>, Director of Fitness at Pritikin Longevity Center who received her Bachelor of Science in Physical Education: Sports & Fitness Studies from Florida International University, the dreaded arm \u201cjiggle\u201d<\/a> becomes more noticeable as you age. The loss in lean muscle<\/a>\u2014sarcopenia\u2014can occur as early as you hit 30, which decreases the underlying support for your arms. Even if you\u2019re an active individual, these changes can happen if resistance workouts<\/a> aren\u2019t enough to preserve muscle, Gavino stresses.<\/p>\n The result? Skin doesn\u2019t \u201csnap back\u201d as quickly as it used to, fat can accumulate easier, and lean muscle is more challenging to maintain\u2014ugh.<\/p>\n \u201cWith less muscle underneath the skin, there\u2019s simply less structure to hold everything in place. That\u2019s why the back of the arms\u2014especially the triceps\u2014tends to move more. It\u2019s not a failure on your part. It\u2019s just physics. Gravity has an easier job when there\u2019s less muscle to resist it,\u201d explains Renee Simms, CPT<\/b><\/a>, Owner and Founder at Alida 126 Personal Fitness who has more than two decades of experience as a certified trainer and group fitness instructor.<\/p>\n Don\u2019t panic, because you can soon feel confident rocking sleeveless shirts and dresses this summer and beyond. We spoke with fitness pros who share five home exercises that firm arm jiggle<\/a> faster than gym sessions after 55.<\/p>\n Muscle is what gives your arms shape, filling out the space underneath the skin to establish a fuller, more defined appearance.<\/p>\n \u201cIf you\u2019re wondering where to focus, the triceps are the most important place to start. They make up nearly two-thirds of your arm\u2019s mass, which means they have the biggest visual impact,\u201d Simms tells us. \u201cThat said, the biceps and shoulders still matter. They round everything out and create balance, so your arms look strong from every angle.\u201d<\/p>\n Below, Gavino and Simms share five at-home exercises that can help tighten and firm your arms after 55. Add them to your routine ASAP!<\/p>\n \tPushups<\/p>\n 6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \u201cFocus on keeping your body in one straight line from head to knees or toes, with your core engaged so your hips don\u2019t drop,\u201d Simms instructs.<\/p>\n\n