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While lifting weights is a popular method for toning your arms, it’s not the only option available for achieving firmer arms.
As spring approaches, many people focus on getting their bodies ready for warmer weather, and one common area of concern is the upper arms. Nothing detracts from a sleek swimsuit look quite like arms that lack firmness. Though weightlifting is an excellent form of strength training, it’s not the sole path to achieving toned arms.
We reached out to Dana McSpadden, the owner of High Definition Wellness Co., who brings years of coaching expertise, to uncover an effective way to eliminate arm jiggle. She shared a regimen of five standing arm exercises that can quickly deliver results, especially for those over 45. These exercises not only tone the arms but also enhance your range of motion and improve balance, all while preparing you for the upcoming season.
It’s worth noting that after the age of 30, individuals begin to lose lean muscle mass at a rate of 3% to 8% per decade, which makes maintaining muscle tone increasingly important.
Combatting Muscle Loss as You Age
After you hit 30, you start to lose lean muscle at a rate of 3% to 8% every decade.
“This means that by the time we reach our mid-40s and later, we will experience a significant decline in muscle mass and strength. We also experience a decline in both collagen and elastin, which are important proteins that keep our skin firm and plump,” explains McSpadden. “Luckily, there is no need to panic, as we can combat muscle loss, also known as sarcopenia, at home with ease and no equipment at all. And the best part is that these exercises are perfect for those 45 and up, making them easy on the joints and doable anywhere.”
5 Standing Arm Exercises That Smooth Jiggle
McSpadden recommends completing these exercises five days a week, performing each two to three times at 30 to 45 seconds for best results.
“Once we hit 45, the need for weights to build muscle is not as necessary as it once was. At midlife, the focus shifts from ‘how heavy can I lift,’ to ‘how can I effectively and safely engage my muscles,’” she explains. “Bodyweight exercises help avoid joint strain and tension, which can lead to injury and long recovery times. Increased cortisol, which can lead to insomnia, anxiety, and weight gain, is no longer an issue since heavy lifting is out of the picture. And improper heavy lifting can actually lead to inflammation, giving the arms a less-toned, flabby look.”
Arm Circles
- Start by standing tall with your feet hip-width apart.
- Extend both arms out to the sides at shoulder level.
- Make tiny, controlled circles with your arms in a forward direction, slowly increasing the size of the circles.
- Then, make small circles with your arms in a backward direction.
- Gradually make the circles larger to create more tension.
Slow Standing Punches
- Stand tall.
- Place your hands in a fist position.
- Bend both arms so your fists are in front of your chest.
- Slowly punch one of your arms forward. Pause for 3 seconds.
- Return and repeat the punch on the other side.
Isometric Bicep Hold
- Stand tall.
- Bend both arms halfway so they become parallel to your waist. Your palms should be facing up.
- Gently engage the biceps, and hold the position.
Isometric Tricep Extension
- Stand tall.
- Extend both of your arms directly ahead of you, palms facing each other.
- Gently engage your triceps, and hold the extension.
Half Around the World
- Stand tall with your arms at your hip, palms facing forward.
- Slowly bring your arms all the way up over your head, keeping your palms facing forward.
- Gradually lower your arms back down to your hip.
