It is tank top time of year. Either for running/racing or just hanging out.
Unfortunately if you have gained and then lost weight, you may find you have that unsightly upper arm flab. (I’ve heard it called “bingo wings.”)
Even if you’ve always been thin, as you age, your skin loses its elasticity. Same result as above.
I’m not sure if there is really anything you can do about it besides wearing long sleeves lol
But here are FIVE exercises that have been recommended (by others) to improve the look of your upper arms:
Start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders.
2. Tricep Kickbacks
Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position.
3. Hug a Tree
Hold the weights at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree.
4. Serve the Platter.
Start with your arms at your side, bending your elbows at 90 degrees. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you.
5. V Exercises.
Hold your dumbbells down at your hips. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips.
Try doing the exercises above three times a week with 3-5 pound weight. Do one set of 10 reps of each, and then repeat the whole circuit three times.
(FYI: I am not a coach, PT, chiro, medical professional or have any certifications in these areas.)
Happy Running! Anyone else self-conscious about their upper arms? Do you do any of these exercises? Any others to recommend? Please share.
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