Transform Your Arms: 5 Effective Exercises to Firm Up Flabby Skin in 30 Days at Any Age

Transform your arm muscles with these effective exercises you can do at home.

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As we age, losing muscle mass, collagen, and skin elasticity often leads to under-arm flab. Fortunately, targeted strength exercises can help develop lean muscle beneath the skin, promoting a firmer look when combined with other healthy habits.

“Engaging in strength training can enhance muscle development and improve arm shape, though it won’t completely remove loose skin or target arm fat specifically,” says Jacob Siwicki, founder and head coach of Siwicki Fitness. Certified by NCSF and AFAA, Siwicki was a globally ranked Equinox group fitness instructor, a Dartmouth economics graduate, and a former Dartmouth football player. He now shares his expertise on FOX 5 DC and was crowned the top personal trainer in D.C. for 2021. “The key is to focus on building muscle, maintaining a healthy body-fat percentage, consuming adequate protein, and being patient with the process,” he adds.

Toning your arms goes beyond just looks. Strong arms also make everyday activities, like lugging grocery bags, carrying grandchildren, or swinging a golf club or pickleball paddle, more manageable.

We connected with Siwicki to uncover the best exercises for sagging arms, particularly for those over 55. Below, discover five at-home exercises designed to help you get started.

Incline Pushups

1. Use a stable surface like a counter. Place your hands just outside your chest on the surface.
2. Walk your legs back so you’re at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return to straight arms.
6. Perform 2 to 3 sets of 8 to 12 reps.

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Hammer Curls

1. Stand tall with your feet hip-width apart, holding a dumbbell or water bottle in each hand at your side with a neutral grip.
2. Make sure your elbows stay locked to your ribs as you curl the weights up.
3. Stop once your forearms are vertical or just past.
4. Slowly lower.
5. Perform 2 to 3 sets of 8 to 12 reps.

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Shoulder Presses

1. Stand tall with your feet hip-width apart.
2. Hold a dumbbell or water bottle in each hand at shoulder level, palms facing forward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights back to shoulder height.
5. Perform 2 to 3 sets of 8 to 12 reps.

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Lateral Raises

1. Begin standing tall with your feet hip-width apart, holding a dumbbell or water bottle in each hand at your sides.
2. Activate your core, maintain a tall chest, and keep your shoulders relaxed.
3. Lift your arms out to the sides to shoulder height, keeping a slight bend in the elbows.
4. Hold for a few seconds before lowering.
5. Perform 2 to 3 sets of 8 to 12 reps.