If you have saggy arms and don’t feel comfortable wearing sleeveless shirts, then you’re not alone. That part of the arms that moves is called the triceps. The triceps are the large muscles at the back of the upper limb and are primarily responsible for straightening the arms.
There are two main causes of flabby arms , the first is age and the second is body fat.
As we age, our skin becomes looser as it loses its elasticity. This is especially noticeable on the top of our hands. The problem is that there is not much we can do about it.
In addition to proper nutrition, you also have to tone your muscles by doing resistance exercises.
These exercises can be done at home, and some of them require 1-2kg hand weights (dumbbells) or heavier if desired.
Let us see these simple exercises to get rid of flabby arms:
1. Tricep curls
For this exercise, also known as triceps dips , all you need is a chair, bench, couch, or step and you’re good to go.
Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.
Do 10 repetitions.
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Squeeze your abs to the maximum and keep them tight.
Lower your body until your chest almost touches the ground, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
o 20 repetitions.
3. Dumbbell triceps kick
First hold a barbell or dumbbell in each of your hands ensuring a proper grip.
When you are in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90 degree posture between the forearm and the upper arm.
Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
Try to perform at least 20 repetitions.
4. Triceps extensions on the ground
Lie on your back and place the soles of your feet on the ground.
Hold a dumbbell in each hand and stretch your arms up.
Bend your elbows 90 degrees without the weights reaching the ground.
Return to the previous position. That’s a repeat.
Try to perform between 15 and 20 repetitions.
5. Dumbbell Row (Incline)
Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
keep your spine neutral and don’t round your lower back. The hands should be straight below the shoulders.
Now bend your elbows back as you raise your arms up to the sides of your chest (shoulder blades should be pulling toward each other).
Slowly lower the weights in a controlled motion and feel the tension in your triceps.
Repeat 15 times.
Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.