Due to the aging or physical inactivity, both women and men have a cosmetic issue – the loose skin on the upper arms. However, that shouldn’t be a concern for anybody, because the loose skin can be tightened by regularly doing some exercises. Those exercises should target the triceps muscle, which is responsible for keeping the skin tightened.
By forming the strong triceps quickly, the sagging skin will align with the arm muscles and reduce in appearance.
The following 5 exercises are proven in tightening the flabby arm skin:
- Push up
Starting position – a push-up position. Keep your body aligned with the head, with your hands under the shoulders.
Instructions:
– From the starting position bend your elbows to lower close to the ground,
– Pushing up back to the starting position, keeping your body straight. When pressed back, the arms should be fully stretched
Perform 15 to 20 push-ups
- Triceps dips
Starting position – Your hands shoulder-width apart should be position on a secured bench or stable chair behind you.
Instructions:
– Sliding your butt off the front of the bench, extend your legs out in front of you
– To keep tension on your triceps and off your elbow joints, straighten your arms, keeping a little bend in your elbows
– Keeping your back close to the bench, slowly bend your elbows to lower your body toward the floor, bringing your elbows in the position about a 90-degree angle
– When you reach the bottom of the movement, press down into the bench, which will straighten your elbows and return you to the starting position. This is one rep.
Perform 15 to 20 reps per set and aim to do two to three sets.
- Bent over barbell roll
Starting position – Standing position, with feet shoulder-width apart, holding a dumbbell in both hands
Instructions:
– Bending the knees slightly, face your palms with the barbells down
– Bend at the waist and lean the body forward, keeping your back straight
– Come in the position with the head up, your back parallel to the ground
– Bring your arms perpendicular to the floor and the body, hanging the barbell in front of you
Perform 15 to 20 reps per set, aiming to do two to three sets
- Triceps Extension
Starting position – Sitting on the chair with a sports ball in your hands behind your head
Instructions:
– Lift the sports ball above your head until both arms extend fully, feeling the resistance in your muscles.
– Lower the ball to the starting position, keeping your upper arms close to your head and your elbows in
Perform 15 to 20 reps per set. Try to perform 3 sets.
Tips:
– While you are doing this exercise, remember to move only the forearms and keep the upper arm static, breathing normally.
– Use your triceps to raise the sports ball
- Triceps dumbbell kickback
Starting position – Place the left knee and left palm on the bench, while the right leg is next to the bench. Hold the dumbbell in your right hand, keeping the elbow in a 90-degree angle
Instructions:
– Raise the right hand with the dumbbell backward bringing it parallel with the floor
– Holding a dumbbell for a while and return it to the starting position and complete one rep
– Perform 15 to 20 reps with one arm, then switch the sides.
