As we age, the skin in the arms area loses its firmness. This happens primarily through a natural decline in the production of collagen, the structural protein of connective tissues, which makes up as much as 1/3 of the proteins in the body. It is the decline in collagen produced in the body that is responsible, among other things, for the emergence of wrinkles and the loss of firmness of the skin across the body. Another age-related cause of “sagging arms” is sarcopenia, or loss of muscle mass.
“Pelicans” can also occur as a result of major weight loss. In this case, with rapid weight loss, the skin can’t keep up with shrinking fat.
How to get rid of loose skin on the arms?
If the cause of sagging skin in the arms area is too little muscle tissue, it is worth doing exercises that will strengthen the muscles of this part of the body. The specific muscles that should be strengthened in such a case are the triceps, the biceps and shoulder muscles.
A training plan based on the exercises of these muscle parts will help firm up and optically slenderize the arms. Keep in mind that any sports activities involving the arms will also work to your advantage. In addition to static exercises performed at home or at the gym, sports such as Nordic walking, swimming or playing tennis will work well.
Exercises for loose skin on the arms
You don’t need professional workout equipment to firm up your arms, and you can do the exercises both at home and in a fitness club. Exercising with your own body weight will work very well, but an added bonus for your muscles will be weight-bearing exercises. To fully engage your arms muscles, you can choose dumbbells, resistance bands or lifts available at gyms for the following exercises.
“Narrow” push-ups on the knees
- Position yourself on the mat in a forward-support position.
- Position your hands shoulder-width apart (not wider), then place your knees on the mat. Make sure your knees, hips, back and head are in one straight line.
- Slowly lower your body toward the mat by bending your elbows. NOTE! The elbows should point backward, and the arms should be positioned along the body.
- When your chest is right on the mat, raise your body by straightening your arms. If you have enough strength, you can perform this exercise with straight legs.
Reverse push-ups on a chair or couch
- Position yourself with your back to the chair (or couch), and rest your body on your straight arms on the edge of the seat (place your hands shoulder-width apart).
- Put your feet forward and, depending on your level, leave your knees bent (easier version) or straight (more difficult version).
- Bend your arms at the elbows so that you lower your body toward the floor.
- Make sure your elbows don’t extend to the sides, then raise your body by straightening your elbows.
Overhead dumbbell presses
- You can perform this exercise both standing and sitting.
- Make sure your position is stable, then straighten and raise your hand with the dumbbell so that the dumbbell is above your head (you can use your other hand to stabilize the one doing the exercise).
- Bend your straight arm at the elbow so that the dumbbell is behind your head without changing the position of your arm (this movement can be compared to performing a “safety pin”).
- Then straighten your arm at the elbow so that the dumbbell is again above your head.
Bending + pressing
- You can perform this exercise both standing and sitting.
- Grasp the dumbbells in both hands and position them in the so-called hammer grip, i.e. so that the dumbbells are parallel to each other.
- Make sure your body is stabilized, then bend your elbows to raise the dumbbells to shoulder level.
- Then straighten your arms completely so that the weight is above your head. Finally, return the dumbbells to shoulder level and straighten your elbows, lowering the weight.
Lifting straight arms to the side
- This exercise is best performed standing.
- Grab the dumbbells in both hands, then place your arms along your body and stabilize the position.
- Slowly lift the dumbbells on straight arms to the side, so that the weight is at shoulder level and your arm is parallel to the floor.
- Then lower your hands to the starting position.
“Skier”
- In this exercise you will work not only on your arms, but also on stabilizing and strengthening the muscles of your back and entire torso. Grab the dumbbells in both hands.
- Position your feet hip-width apart and bend your knees slightly.
- Then bend your torso roughly to a 45-degree angle.
- At the same time, gently bend your arms at the elbows – your forearms should be perpendicular to the floor, and your arms should be along your torso. This is your starting position – during the exercise, the only movement you need to make is to straighten your forearm so that the dumbbells are in line with your hips.
- After straightening your arms in this way, return to the starting position like a skier pushing off with poles on the slope.