What exercises to tighten sagging arms and armpits

Sagging skin on the hands is a problem that worries many women. Lack of elasticity leads to the fact that we bundle up when we put on revealing clothes or a swimsuit. Moreover, not only those who are overweight, but also quite slender ladies can face such a nuisance. How to deal with this? Here special exercises for the hands will come to the rescue so that the skin does not hang.

How does sagging arms and armpits occur?

It is clear that this area does not lose elasticity in one day - this requires a certain time.
If you don't exercise and generally lead a sedentary lifestyle, you will lose muscle mass quite actively. After 35 years, we lose up to 1-2% of muscles per year, so some areas of the body (where the muscles are almost not loaded) gradually lose tone and seem to “sag”. The triceps and armpit area are the first in line in this sense, since without special exercises they are almost not involved in the work. Think about the basic range of arm movements in everyday life: these are predominantly curls and rows, which primarily engage the biceps, the front of the upper arms. The triceps is an antagonist muscle; it is involved in work mainly by extension. Which, as you understand, we practically never do in everyday life.

“Our body is designed in such a way that we lose everything we don’t use,” says Diana Ibragimova, trainer of the Fitness Territory network of clubs and author of the Instagram blog @di.fitt. — In the absence of proper training, the area of the upper arms loses tone. But elastic triceps give a beautiful relief. Body composition also matters: the less fat there is in that area and the more muscle there is, the better it looks.”

However, it’s not just lack of exercise that can lead to sagging arms and armpits. “In addition to the obvious reason - low muscle tone of the arms, which can be solved by strength training - there is another,” notes Anastasia Yurkova, master trainer of the X-Fit group programs in Russia . - This reason is poor posture, for example, stooping. Due to incorrect body position, blood circulation and fluid flow in the upper extremities are disrupted. This causes swelling, sagging and even visible cellulite in the triceps and armpits.”

Causes of sagging skin on the hands

Why does such a problem bother women in principle? There are several main reasons for this:

Fast weight loss . Because you lose weight quickly, your skin sags because it can't keep up with your pace. Therefore, you need to lose weight gradually, avoiding strict diets and including appropriate exercises to strengthen muscles in your program.
Weak arm muscles. Poorly developed muscles lead to sagging arms and forearms. The biceps and triceps are responsible for their beauty. Those who want to tighten their arms should focus on these muscles.
Age-related changes. Over the years, the skin inevitably loses its tone, and older women need to make more efforts to maintain its elasticity. We recommend that you read: how to remove loose skin on the stomach

What methods of arm lift are there?

There are several ways to restore the tone of your upper arms.

Surgical intervention

Plastic surgery will help tighten your arms quickly. There are three methods that are effective in solving this problem:

Lipoplasty – pumping out and eliminating excess fat in the arm area.
Liposculpture is the “modeling” of the arm silhouette by moving fatty tissue from one area to another (for example, if you don’t have enough volume in the upper arms).
Brachioplasty is a skin tightening operation.

Each method has its pros and cons, indications and contraindications, which should be discussed with your doctor.

Correction with cosmetic procedures

As a rule, different types of massages and lifting.

During a vacuum massage , negative pressure is applied to the skin, which leads to deep lymphatic drainage, stimulation of blood flow, elimination of congestion and activation of regenerative processes.
During ultrasonic massage, high-frequency waves “break” adipose tissue. It is believed that such an effect increases the density of collagen fibers and stimulates the synthesis of new skin cells.
radiofrequency peeling procedure involves exposing the skin to RF pulses, which stimulate fibroblasts to produce elastin and collagen, which improve the process of skin restructuring.
During laser lifting, moisture is evaporated from the skin using a laser beam. This triggers a protective reaction in the body. As a result, the damaged area is restored and cells are renewed. As a result, the skin becomes noticeably tighter and more elastic.

They all give good results, but they are not permanent and require a course approach. After one or two procedures, you most likely will not notice much effect.

Power training

This method is significantly cheaper and safer than all of the above. However, it requires a systematic approach and regular training. Let's take a closer look at it.

Basic Tips

When trying to get rid of flabby arms in a week, any girl and woman needs to take into account some points.

It is impossible to remove fat locally only in the arm area. So don't waste your time and money on such activities. Instead, try to lose weight overall as this will automatically help you lose fat. To do this, you must create a calorie deficit by consuming fewer calories than you burn. So, switch to low-calorie foods such as fruits and vegetables. Also consume lean protein and avoid high-calorie sugary foods, as well as drinks and processed foods. Drinking enough water will help you as it can speed up your body's metabolism and thus make you burn more calories. In addition, water will prolong your feeling of fullness and limit your appetite for high-calorie foods.
Secondly, when it comes to training, you should choose different types of exercises that will focus on quickly toning your entire body, not just your arms. Biceps and triceps training alone may leave you with good toned biceps and triceps, but they will all be hidden under layers of excess fat, and this will of course only make your arms look worse.
Third, try to train large muscle groups more often than small ones. Large muscles (back, legs) contain more muscle tissue, which is logical. Training larger muscles will boost your metabolism and cause you to burn more calories, thereby helping you easily achieve your desired calorie deficit. This is because muscles need a constant supply of calories to build and maintain themselves in proper shape.
The choice of exercises is quite a complex issue. You shouldn't train the same muscles every day. You should follow a well-structured exercise program that targets each muscle group in the body.
You have to stay motivated. Doing exercises on a regular basis is very important because without it you cannot get rid of saggy arms. If you expect quick results and lose motivation when you don't see them, it won't take long for you to give up.

We recommend reading: how to tighten a sagging belly by doing fitness at home.

Best Workouts for Women: Good Exercises, Great Results

With small changes in your diet and adding exercises for beautiful arms to your fitness program, you will see tangible results very quickly. The time has come to finally get rid of the “wings” and bring your muscles to ideal condition so that everyone will envy you! An arm lift will take time, but it will be worth it.

How to tighten your arms through exercise

First, get ready for long-term and complex work. If your sagging arms are associated with fat deposits, you will have to not only engage in fitness, but also adjust your nutrition plan, switching your body to fat burning mode. Here are some tips to help with this.

Secondly, if you slouch and your arms “hang” precisely because of this, be sure to include work on your posture in your training plan. “Exercises from the Pilates system will help here: swan, swimming, boat, cat, mermaid,” says Anastasia Yurkova. - You also need to add myofascial release of the upper back and stretching of the pectoral muscles. And only then include strength exercises on the muscles of the back, shoulders and triceps.”

Third, exercise regularly. For lasting results, you will have to train several times a week without breaks for vacations and holidays - if you give up classes, you will soon notice that the silhouette of your hands is “blurring” again.

What exercises will help you tighten your arms at home?

To remove sagging arms at home, you need a force load. “This can include bodyweight exercises, such as pull-ups and push-ups, as well as weighted exercises, either light or heavy, depending on your fitness level.”

Basic and isolating exercises aimed at strengthening almost the entire “upper” will help restore tone to the arms and armpits. “To do this, you need to include in the work the muscles of the arms, chest, back and back of the shoulder - triceps, rear delta,” comments Diana Ibragimova.

What exercises will be good for this? “I recommend paying special attention to static exercises with weight load on the arms: plank, push-ups, pull-ups,” says Anastasia Yurkova.

Basic exercises to strengthen this area:

push-ups with narrow arms;
reverse push-ups;
pull-ups;
upper block thrust;
pocket rows and triceps extensions. “They can be performed in different variations: with dumbbells, with a cable handle, while resting on the knee,” says Diana Ibragimova.

When it comes to aerobic exercise, experts recommend adding elliptical training to your schedule.

It will also be useful to do Nordic walking: it involves cardio exercise (which will help remove excess volume in the arms, if any). It also uses the triceps (of course, if the technique is correct).

Stretching of this problem area should also be practiced. “This will speed up recovery and even out muscle tone if there is an imbalance on the right and left. It will also remove stiffness of movement that may occur after strength work,” recalls Diana Ibragimova.

Advice on how a woman can get rid of flabby arms as quickly as possible

Do more cardio

Do cardio exercise three to six days a week. To lose weight anywhere, you must do exercises that burn overall fat. If you lead a sedentary lifestyle, start with 30 minutes of walking a day.
If you're already in good shape, take it up a notch by increasing the intensity of your workouts. Run instead of walk, for example. Do high-intensity interval training, alternating periods of high and moderate effort. Any type of cardio is better than nothing, but the most effective are jumping rope, swimming, and running. This will help you prevent the skin from hanging on your hands.

Cut calories

Track your calories and look for ways to cut them. One way to do this is to use an app that will help you calculate how many calories you should eat to lose weight, and will also allow you to enter the names and amounts of foods you ate plus the exercise you did to get your net calorie intake for the day.
For example, you may find that by exercising just 10 minutes more or eating a little less at lunch, you can create a calorie deficit.

Do targeted exercises

Invest in a set of dumbbells and perform three to five arm-strengthening exercises at least two days a week. Variety is key to preventing muscle adaptation and fitness plateaus, so vary your routine from week to week.
For triceps, which are often the flabby part of women's arms, effective exercises are reverse push-ups and French presses.
Don't stop there. Perform bicep curls and bicep hammers, as well as flat or incline back presses for the chest and shoulders; add a dumbbell press on top for the shoulders.
Another great upper body exercise is pull-ups. If you cannot do them in the standard form, use a special machine in the gym.

Clue

Many women avoid strength training, thinking it will become too bulky and powerful. While you'll be building muscle, you're unlikely to get really "big" from your workouts, and sagging skin will be gone.

How often should you exercise?

A lot depends on the chosen strategy and your initial data. “For general tone, training with moderate or body weight 3-4 times a week is suitable,” says Diana Ibragimova. — When working with serious weights, this will be one or two workouts per week. It all depends on the speed of muscle recovery.”

When will the result be noticeable? “You need to train 2-3 times a week. With regular training, it is possible to significantly correct your posture in 2-3 weeks. But to tighten the muscles in this area, everyone will need their own time. If you are a beginner and haven’t trained at all, then 3-4 weeks. If you are already an experienced “fitnessist,” then it will take only 1-2 weeks before the first results,” notes Anastasia Yurkova.

We present several complexes and individual exercises that are effective for improving the tone of the arms and armpits.

How to burn fat quickly

The best way to tone your muscles is a two-pronged approach: diet and exercise. The first thing everyone wants is to get rid of saggy triceps muscles, the so-called wings.

Expert advice:

Great protein dinner - 170g grilled salmon or turkey with Brussels sprouts and baked potato.

To reduce your body fat percentage, you need to adjust your diet. For most women, relief appears when the percentage of fat is 16-20%. The recommended norm for healthy weight loss is from 500g to 1kg.

500 grams of body weight is equivalent to 3500 calories. If you consume an average of 2,000 calories per day, you need to cut your intake by 500 to 1,000 calories per day to lose up to a pound per week.

Exercises for tightening arms with dumbbells and body weight

Some of the exercises in the list below are aimed at strengthening the muscles of the upper arms, and some improve posture. Perform them 2-3 times a week, or the whole complex. Or you can choose only 3-4 movements from this list and include them in your regular workout. Don’t forget to lightly stretch the triceps area when you’re done: move one hand behind your head, and use the palm of the other to lightly press down on your elbow.

To perform the exercises you will need dumbbells and a mat.

Classic plank

planka_na_rukah
Get into a plank position with emphasis on your palms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. Lock in this position for 40 seconds . Then rest and repeat the exercise again.

Plank "Square"

planka_kvadrat

Get into a plank position using your forearms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. From this position, smoothly straighten your right arm and lean on your palm, then do the same with your left arm. After this, bend your right elbow again and lower your forearm to the floor. Repeat the same with your left hand. This is one repetition. Do 20 of these , then repeat the same thing, starting the movement with your left hand.

Alternate raising of arms

4-alternate raise of arms

Lie on your stomach, stretch your arms in front of you, place the edges of your palms on the floor, touch your forehead to the mat, and stretch your toes back. Working your abdominal and back muscles, smoothly lift your left arm and right leg up. Then lower them to the floor and lift your right arm and left leg. This will amount to one repetition. Complete 20 of these .

Side lying crunches

2-twisted on the side

Lie on your right side, bend your knees and elbows. Place your right hand under your head, point your left elbow up (place your palms on the back of your head, clasp your fingers together). Smoothly twist your body to the left, moving your left elbow as far behind your back as possible, while pressing your right hand to the floor. Try to fix your lower back (only the thoracic spine works). Then return to the starting position and repeat, performing 30 repetitions on each side.

Dumbbell rows

12-dumbbell row to the belt

Stand straight, feet shoulder-width apart. Take dumbbells in your hands. Slightly lean your body forward and work with your abs. Don't bend your lower back, don't slouch, don't lift your shoulders up. As you exhale, pull the dumbbells to your waist, moving your elbows as far back as possible. Then smoothly return to the starting position and repeat. Perform 15 repetitions .

Seated crunches

19-seated crunches

Sit on the floor, bend your knees and place them on the floor, shifting your shins so that your left foot rests on your right knee. Stretch your head up, turn your shoulders to the sides. Place your left hand on the floor, bend your right hand and move it behind your head. Gently lean your body to the left, stretching the right side surface of the body. At the lowest point, turn your chest down, stretch your right elbow towards your left palm on the floor. Don't slouch or strain your neck. Return to starting position and repeat. Perform 20 repetitions in each direction.

Dumbbell extensions

8-extension with dumbbell

Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Take a dumbbell in your left hand. Bend your left arm at the elbow, pressing it towards your body. In this position, straighten your left arm, moving the dumbbell as far back as possible. Move at a slow pace, feel the triceps working. Then smoothly pull the dumbbell closer to your shoulder, bending your elbow, and return to the starting position. Repeat. Perform 15 repetitions on each side.

Simplified push-ups with narrow arms

11-push-ups with a narrow post

Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Bend your elbows and press them to your ribs, lower your body down, try to touch your forehead to the mat. Smoothly return to the starting position and repeat. Do 15-20 repetitions .

Exercises for the armpit area with expanders

This complex was compiled by Susana Yaber, a Spanish fitness trainer, blogger and author of books. The exercises are aimed at strengthening the armpit area. Perform them at a calm pace, concentrating on technique.

How to build a lesson

Start your workout with a light warm-up.
Build your workout on a circuit basis: perform each exercise for 30 seconds , then rest for 10 seconds and move on to the next one. After completing 4 exercises, rest for 40 seconds - this will be one circuit. Perform 3-5 laps in one workout .
Finish the session with stretching.
Do this program 3 times a week .

To perform the complex you will need an expander ring. Choose its level of hardness based on your physical fitness.

Stretching the expander with your palms

Stand straight, place your feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander with both palms. Bend your elbows and raise your arms to chest level, keeping your shoulders down. Stretch the tape, spreading your brushes to the sides. Do not lower your elbows down or press them to your body. Perform a maximum of these movements in 30 seconds .

Raising arms with an expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Place your hands through the expander and slide it onto your forearms. Bend your elbows to a right angle, lift them up, keep your hands approximately at face level. Spread your forearms as far apart as possible, stretching the expander. Don't slouch, don't press your arms to your body. Then smoothly bring your arms back to the starting position. This will amount to one repetition, complete a maximum of these in 30 seconds .

Abduction of the arm with an expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. “Put” the expander on your wrists, lower your arms along your body, and press the fitness band to your legs. From this position, stretching the expander, smoothly move your left hand to the side and back, try to touch your buttock with your palm. Then return to the starting position and do the same on the other side for one repetition. Complete a maximum of these in 30 seconds.

Arm extension with expander

Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander, raise your arms up and behind your head. Bend your right arm (elbow directed towards the body, palm at the level of your right shoulder) and fix it. From this position, extend your left arm upward, stretching the resistance band, then return to the starting position and repeat. Perform a maximum of repetitions in 30 seconds , then change the position of your hands and repeat the same on the other side. After completing the exercises, rest for 40 seconds and start the workout from the beginning. Perform 3-5 laps .

A set of exercises for the upper arms

The author of this complex is Othman Calabris, a trainer and fitness blogger from Los Angeles . Training in this program will help strengthen the muscles of the arms, shoulders and armpits.

Start your workout with a light warm-up.
Do the exercises consistently. Optimal training regimen: 1-2 sets of each exercise, 15 repetitions. “Beginners can start with one approach, and as they adapt to the loads, increase their number,” comments Othman Calabris.
Do this program 3 times a week .

To perform the complex you will need dumbbells, an expander, a mat, a step platform or a low bench.

Reverse push-ups

Sit on a step platform (bench or chair), rest your palms on the seat. Stretch your legs forward, rest on your heels, point your toes up. “Slide” your pelvis forward and down, resting on your heels and straight arms. Work your abs, back and arm muscles, do not squeeze your lower back. Don't slouch, strain your neck, or raise your shoulders. Bend your elbows to a right angle and lower your body down. Then push up with your palms, straighten your elbows and return to the starting position. Repeat. After completing 15 repetitions , rest for 40 seconds and move on to the next exercise.

Lying dumbbell curls

Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart. Bend your elbows, lowering the dumbbells down towards your head, and straighten your arms again, returning to the starting position. Don't strain your face, neck and shoulders, feel your triceps working. Perform 15 repetitions , rest for 40 seconds and move on to the next exercise.

Lying dumbbell extensions

Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart, then turn your palms towards each other. Bend your elbows to a right angle (this is the starting position), lower the dumbbells slightly down. Then smoothly straighten your elbows, lifting the dumbbells up. Don't strain your face, neck or shoulders, feel your triceps working. Bend your elbows and return to the starting position, repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps stretching

Stand straight, feet shoulder-width apart. Raise both arms up, bend your left elbow and lower your palm to your neck, below shoulder level. Place your right palm on your left elbow and gently push it down, stretching your left triceps. Stay in this position for 20 seconds . Then repeat the same on the other side.

Standing dumbbell extensions

Stand straight, feet shoulder-width apart. Take the dumbbells with an overhand grip and turn your palms towards each other =. Lean your body forward, bend your knees slightly. Do not bend in the lower back, work your core, abs and arm muscles. Bend your arms with dumbbells, pointing your elbows towards your body, and pull them towards your chest. Then straighten your arms, straightening your elbows and moving the dumbbells back. Return to the starting position. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps stretching

Arm extensions with an expander

Stand straight, feet shoulder-width apart. Grasp the edge of the expander with your left hand, move it behind your head and bend your elbow. Pass the expander along the spine. Bend your right arm and take it behind your back, grasp the center of the expander with your palm. Using your triceps, extend your left elbow and stretch the resistance band. Secure your shoulders and neck, do not overexert them or arch your lower back. Then bend your left arm again and return to the starting position. Repeat. Perform 15 repetitions . Then repeat the same thing in the other direction. After this, rest for 40 seconds and move on to the next exercise.

Bench press

Lie down on a step platform or bench, placing the entire surface of your back on it. Place your feet on the floor. Take the dumbbells in your hands with an overhand grip, lift them up above your chest, turn your palms towards each other and connect the dumbbells. Bend your elbows and lower the dumbbells to chest level. Do not strain your neck and shoulders, work only with your arm muscles. Then smoothly straighten your elbows and straighten your arms, lifting the dumbbells up. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.

Triceps push-ups

Lie on your left side. Extend your left arm along the body, lower your right palm in front of your chest, almost at the level of your right shoulder and rest it on the floor. Work your abs actively, don't slouch. Push your right palm off the floor and lift your body up. Then, bending your elbow, lower your body as low as possible, but do not touch the mat with your left shoulder. Repeat. Perform 15 repetitions , then perform the exercise on the other side. Rest for 40 seconds and move on to the next exercise.