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
- Use a stable surface like a counter. Place your hands just outside your chest on the surface.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return to straight arms.
- Perform 2 to 3 sets of 8 to 12 reps.
Hammer Curls
- Stand tall with your feet hip-width apart, holding a dumbbell or water bottle in each hand at your side with a neutral grip.
- Make sure your elbows stay locked to your ribs as you curl the weights up.
- Stop once your forearms are vertical or just past.
- Slowly lower.
- Perform 2 to 3 sets of 8 to 12 reps.
Shoulder Presses
- Stand tall with your feet hip-width apart.
- Hold a dumbbell or water bottle in each hand at shoulder level, palms facing forward.
- Press the weights overhead, extending your arms.
- Use control as you lower the weights back to shoulder height.
- Perform 2 to 3 sets of 8 to 12 reps.
Lateral Raises
- Begin standing tall with your feet hip-width apart, holding a dumbbell or water bottle in each hand at your sides.
- Activate your core, maintain a tall chest, and keep your shoulders relaxed.
- Lift your arms out to the sides to shoulder height, keeping a slight bend in the elbows.
- Hold for a few seconds before lowering.
- Perform 2 to 3 sets of 8 to 12 reps.
Discover Every Hidden Camp Rock 3 Easter Egg for Superfans
In the world of Madison’s entourage, Daniel (Orlando Lucas) and Danielle (Ella Lucas) serve as striking duplicates to Tess’ back-up performers Ella (Anna Maria Perez de Taglé) and Margaret “Peggy” Dupree (Jasmine Richards). Despite their efforts, Daniel and Danielle ultimately fail to outshine Madison or succeed at the Final Jam, leaving Peggy’s pivotal storyline from the first film untouched. Nevertheless, they do manage to nail the signature “Too Cool” shoulder shrugs during their audition to open for Connect 3.
In addition to these clever character throwbacks, the film treats fans to revived renditions of cherished Camp Rock hits like “We Rock,” “Play My Music,” and “It’s On.” Some characters even deliver lines verbatim from the beloved originals.
The excitement peaks when Connect 3 graces The Final Jam to select their opening act. An eager audience member channels nostalgia, shouting Shane’s iconic line from the first film, “That’s Shane Grey for crying out loud!”
Moreover, Mitchie’s endorsement of Sage mirrors a treasured moment from the original Camp Rock. Following Sage’s impressive Final Jam set, Mitchie echoes the praise she once gave Caitlyn Geller (Alyston Stoner) by emphatically stating, “She’s really good.”
Speaking of what’s really good, Camp Rock 3 is now available for streaming on Disney+ as of Aug. 14. If this new release has reignited your passion for the series, continue reading to see where the Camp Rock cast has ventured since their unforgettable performances.
Star-Studded Evening: Jean Smart, Hannah Einbinder, Ted Danson Shine at 2026 Television Academy Hall of Fame Red Carpet
The shimmering spotlight was on Los Angeles as it played host to the 2026 Television Academy Hall of Fame Induction Ceremony on August 13. The event was graced by the presence of Hollywood luminaries such as Jean Smart, Hannah Einbinder, and Ted Danson, who all adorned the red carpet with style and elegance. Keep reading to discover the stunning ensembles worn by both the honorees and their supporters at this illustrious gathering.
Tensions Escalate: Iran Poised for Action Amid Intensifying US Economic Pressures
Trump demands compensation from Iran as economy collapses under pressure
The already fraught relations between the United States and Iran have hit a new low, as President Donald Trump issues a demand for billions of dollars in reparations, claiming historical damages. Speaking on the matter, sanctions expert Miad Maleki provides insight into how Tehran’s economy is teetering on the brink under the relentless pressure of current U.S. policies. In a comprehensive discussion hosted by Sandra Smith, the conversation focuses on the stark decline in Iran’s oil exports and the growing economic distress due to the stringent sanctions imposed by the United States.
National security analysts are raising alarms about the possibility of Iran initiating military actions as early as this fall. The potential targets include various high-value assets, a strategic move aimed at undermining the increasing economic sanctions enforced by the U.S.
These concerns were further amplified by reports that two vessels managed by the Abu Dhabi National Oil Company (ADNOC) were hit while navigating the Strait of Hormuz. This incident, confirmed by the state-run WAM news agency from the United Arab Emirates, adds another layer of complexity to the ongoing tensions.
Despite the attack, ADNOC assured that no injuries occurred, and the situation remained under control, according to Reuters. Meanwhile, the United Arab Emirates’ foreign ministry has strongly condemned these Iranian strikes.
In response to the mounting tensions, Treasury Secretary Scott Bessent announced on Thursday that the U.S. is on the verge of implementing unprecedented economic measures against Iran. These upcoming actions indicate an escalation in the economic standoff, promising to further complicate the already tense geopolitical landscape.
“Watch this space for more announcements coming next week because we are going to apply measures like we have never been seen in the history of economic isolation on a country,” Bessent said in an interview on Newsmax.
Iranian forces could shift to guerrilla-style hit-and-run attacks to exploit the U.S. troop buildup in the Gulf. (Photo by AFP via Getty Image)
Behnam Ben Taleblu, a senior fellow at the Foundation for Defense of Democracies, told News Media Tehran is likely to step up military pressure as Washington intensifies sanctions.
“Come early fall, what we can expect is for them to kinetically push back against Trump’s economic policy,” Taleblu said. “If the president is re-embracing economic pressure as a management approach, just like we saw in 2019, then the regime will use kinetic pressure to try to find a way to break out of that economic containment.”
Ben Taleblu said shrinking oil revenues and the U.S. naval blockade could also drive Tehran to expand its target list across the region.
Iranian ballistic missiles are displayed during a ceremony of joining the Armed Forces. Sources are now saying Iran has sent these missiles to Russia. (Iran’s Presidency/WANA/West Asia News Agency/Handout/Reuters)
“This means they would embrace the kinetic tool, and that’s how they would get out of the economic containment regime that the U.S. seems to be defaulting to want to put on them,” Taleblu added.
“I would say more attacks on ships, potentially more attacks on U.S. bases, potentially more attacks on Arab infrastructure in the Persian Gulf. And certainly the regime would create a tiered list of targets of what is of immediate value versus what has greater economic value versus what might lead to the U.S. directly or indirectly responding.”
The warnings come amid a deadlock in talks between Washington and Tehran.
So far, there have been no discussions about extending the U.S.-Iran ceasefire agreement, a senior Iranian source told Reuters Aug. 12.
Tehran has insisted Washington return to the pact and set a definitive timeline to meet its obligations.
The interim memorandum of understanding, signed in June, called for the “immediate and permanent termination of military operations on all fronts.”
Tehran sent an unprecedented “whole regime” team to the U.S. talks, which signals one priority, a counterterrorism expert said. (Urs Flueeler/Pool via Reuters)
The agreement later unraveled, with Trump declaring July 7 the pact was “over.”
Under the framework, both sides had an extendable 60-day window to negotiate a final agreement addressing key security concerns, including Iran’s nuclear program.
That deadline is Aug. 17, with control of the Strait of Hormuz remaining a major sticking point.
Hossein Taeb, the newly appointed head of Iran’s Basij paramilitary force, said Thursday the Strait of Hormuz remains “under Iran’s control and management.”
His comments conflicted with Trump’s assertion a day earlier that the U.S. held “total control” over the vital waterway.
Commercial cargo vessels and crude oil tankers are anchored in the Gulf of Oman off the coast of Muscat, Oman, June 21, 2026, as they prepare to transit through the critical Strait of Hormuz. (Shady Alassar/Anadolu via Getty Images)
“The regime is relying on tried and true tactics here, which is, you know, a knife in the back and a handshake in the front to many of America’s traditional Gulf partners,” Taleblu said.
“It looks like Iranian escalation, Iranian diplomatic pressure, Iranian diplomatic finesse is trying to back the Trump administration into the MOU again.
“The regime definitely does not want to grant the Trump administration the optics of victory, and to that end, they’re quite keen to hold on to the Strait of Hormuz.”
Taleblu said Trump has described the sanctions-driven strategy as a “low-key” approach.
“These are high-impact tools,” he concluded. “I think part of the escalation that we saw in the summer of 2019 — part of that past could be a prologue.”
Bradley Beal Inks $13.2M Deal, Commits to Clippers for 2 Years
Bradley Beal’s inaugural season with the Los Angeles Clippers was short-lived, but he’s set for a comeback with the team.
The seasoned NBA star, a three-time All-Star, has inked a deal to stay in Los Angeles, agreeing to a two-year contract worth $13.2 million. Notably, the agreement includes a player option for the second year, as reported by ESPN’s Shams Charania.
This decision follows Beal’s earlier choice to opt out of his $5.62 million player option over the offseason, a move that surprised many given his limited playing time during the previous season with the Clippers.
Beal’s 2025-26 season was cut short after just six appearances due to a hip injury. During those games, he averaged 8.2 points and 1.7 assists over 20.2 minutes each game, marking the briefest statistical showing in his 14-year professional basketball career.
The scant gameplay fell short of expectations, quite unlike the explosive player who once dazzled Washington fans with an average of 31.3 points per game, or even the version that managed 17.0 points during his concluding season with Phoenix.
The Clippers are betting there is still something useful left.
Beal returns to a roster undergoing significant change. Los Angeles has added Darius Garland and No. 5 overall pick Keaton Wagler to its backcourt mix, while Kawhi Leonard’s future remains unresolved amid the NBA’s investigation into alleged salary-cap circumvention involving Leonard and the Clippers.
That uncertainty makes Beal’s return a relatively low-cost attempt to stabilize the backcourt.
If healthy, the 33-year-old could compete for starting minutes alongside Garland while providing another ball-handler and scorer. His availability remains the larger question, however, as Beal has not played more than 60 regular-season games since 2018-19.
After getting only six games from their investment last season, the Clippers are willing to try again.
This time, both sides will be hoping Beal’s second season in Los Angeles lasts considerably longer than his first.
Congresswoman Lauren Boebert’s Son Admits Guilt in Child Abuse Case: A Sobering Tale of Accountability
The son of Congresswoman Lauren Boebert, Tyler Boebert, aged 21, is reportedly poised to accept a plea agreement concerning charges of child abuse. This deal would result in a sentence of just 30 days in jail.
Tyler Boebert was originally facing allegations of misdemeanor child abuse without causing injury. The charges stem from an incident in February where he allegedly left his two-year-old son unsupervised at his mother’s residence in Windsor, Colorado.
According to court documents acquired by TMZ, he has decided to plead guilty to the charges of child abuse and negligence without injury, following a plea offer from the Weld County District Attorney’s Office.
Under the terms of the agreement, the DA’s office has recommended that Boebert serve no more than 30 days in jail, followed by a year of supervised probation.
In addition, prosecutors are advocating for the judge to require Boebert to participate in a parenting education program as part of his sentence.
Tyler, one of Boebert’s four children, was slapped with the charges after his son Josiah was found wandering away from the family’s house, which is located close to a lake.
Colorado Representative Boebert told 9News at the time that there’s ‘no excuse’ for her son’s actions and that she’s ‘very frustrated this happened.’
‘A kind woman quickly and safely secured him, and authorities were called as a precaution,’ Boebert added at the time.
Tyler Boebert, 21, has reportedly accepted a plea deal that would see him serve just 30 days behind bars in his child abuse case
Tyler had been slapped with a misdemeanor charge of child abuse without injury in February, after he allegedly left his two-year-old son unattended at the his mother’s home in Windsor, Colorado. Pictured: Boebert and son Tyler
It marked the second time Tyler was hit with charges for leaving the child unattended, after his young son, Josiah, once again managed to get out of his grandmother’s house in July 2025.
Tyler was charged at the time with criminal negligence where no death or injury occurred, according to documents from the Windsor Police Department.
Tyler had his son, Josiah, in June 2023 when he was still a teenager, making Boebert a grandmother at the age of 36.
The Republican previously said in a statement to the Daily Mail: ‘Tyler has been doing a great job getting his life on track as a father and citizen over the past year.’
But the 21-year-old is also facing three separate counts of sexual exploitation of a child, including a video charge, according to Colorado court records entered on August 6.
Those charges allegedly stem from a 43-second video he is accused of recording involving himself and a 17-year-old girl – footage authorities are now describing as child sexual abuse material, according to People.
The video was allegedly filmed on February 1, 2024, when Boebert was 18 and the girl was 17, People reported.
According to an affidavit, the girl reported the video to police the following day after her ex-boyfriend received a copy. Her mother later told authorities that the video had been posted to Instagram, according to NBC News.
Tyler was further slapped with two counts of ‘contributing to the delinquency of a minor.’
Boebert released a statement after Tyler’s most recent arrest for sexual exploitation of a child, saying she loves her son
Boebert is US representative for Colorado’s 4th congressional district
Boebert spoke out after her son was arrested earlier this month.
She told the Daily Mail: ‘I love my son. We take these allegations very seriously and pray for everyone affected during this challenging time.’
Tyler has since been released on a $10,000 bond. He is now scheduled to appear in Garfield County District Court on August 19.
He has not yet entered a plea in the case, first reported by American Muckrakers.
The Daily Mail has reached out to Congresswoman Boebert’s office and the Weld County District Attorney’s Office for comment on the reported plea deal.
Sydney Airport Faces Scrutiny: Third Runway Incident Sparks Investigation
An alarming pattern of near-collisions at Sydney Airport has prompted Australia’s transport safety authority to investigate a third incident involving two planes, marking the third occurrence in just a few weeks.
This latest close call transpired mere hours after a similar incident from the previous week captured national and global attention, raising significant safety concerns. During that previous event, a crew member suffered an injury.
On Thursday night, the Australian Transport Safety Bureau disclosed it had launched an inquiry into the runway incident involving two Boeing 737 planes that occurred at 10 a.m. on August 9th.
According to a statement provided to SBS News, the ATSB explained, “The incident took place as a Virgin Australia 737 received clearance from air traffic control (ATC) to take off from Sydney’s runway 34L.”
“While the crew began take-off procedures, they noticed a Qantas 737 making its way across the runway on taxiway Lima,” the statement further revealed.
“The Qantas crew reported they had been cleared by ATC to cross the runway.
“Upon seeing the Qantas aircraft, the Virgin Australia crew reduced thrust and the aircraft came to a stop, roughly a kilometre from the intersection.”
The Qantas jet crossed the takeoff path of the Virgin flight, forcing ATC to cancel the latter’s departure clearance “at the same time”.
The ATSB said investigations were already underway, with evidence being gathered and interviews with the involved parties expected to be conducted.
On Sunday, a Jetstar flight had to slam on the brakes to avoid hitting a Qatar Airways plane being towed across the tarmac.
The two weekend incidents come just weeks after two Qantas flights, with ATC permission, managed to narrowly avoid contact in Sydney at the end of July.
All three incidents are under investigation by the national transport safety watchdog, which operates “no fault” fact-finding missions in order to prevent similar incidents from occurring, rather than to take punitive action.
On Monday, ATSB chief commissioner Angus Mitchell said that the Jetstar-Qatar incident “could have been far more serious” and that incidents like that “shouldn’t happen”.
“We do have an aviation sector that is the envy of the world. That’s not to say that with incidents like this, we don’t take them seriously to improve,” he said.
“But aircraft movements, whether it be in a busy airport or in the skies, are incredibly well coordinated here in Australia.”
Airservices Australia — the government-owned corporation responsible for managing air traffic control across much of the country — admitted on Monday that it had been too reliant on overtime staffing hours.
Last weekend, hundreds of flights from Sydney were delayed after air traffic control workers called in sick.
Air traffic work is both demanding and needed 365 days a year. Experts have told SBS News that a high-performing air-traffic controller takes around five years to build up sufficient skills and experience.
Federal Transport Minister Catherine King said emergency meetings were held in Canberra on Monday following the disruptions to air travel but said she was “confident” that Airservices Australia was doing “everything they can to get on top of this”.
United Flight Disrupted by Bullet Discovery at Denver Airport
A United Airlines flight destined for San Diego faced delays on Thursday when a live bullet was unexpectedly discovered before the plane’s departure from Denver. The incident resulted in all passengers being asked to leave the aircraft while security conducted a thorough sweep.
United Flight 1302 was moments away from taking off at Denver International Airport when this unexpected find was made during standard pre-flight checks. The discovery, reported by FOX31 Denver, which coincidentally had one of its news team members on board, halted preparations just as the aircraft was ready to head to the runway.
“The unfortunate news is that we’ve discovered a live round on board,” stated an airline representative. “This poses a significant security concern, requiring all passengers to leave the aircraft immediately.”
An image of a United Airlines plane at Denver International Airport from March 23, 2026, provides context. A similar United Airlines aircraft was delayed on August 13 when a live bullet was found onboard before takeoff. (Photo credit: Al Drago/Getty Images)
Passengers were instructed to disembark the Boeing 737-900, taking their carry-on luggage with them, as security teams undertook an intensive search of the plane.
“We need everybody to deplane the aircraft with your carry-on bags. We’re going to have to carry out a security sweep of the aircraft after the plane is empty,” the speaker said. “We apologize for this.”
The crew said at the time that it did not know how the bullet got aboard the aircraft or where it came from, according to FOX31.
United Airlines confirmed the incident in a statement to News Media.
Travelers move through a concourse at Denver International Airport. A United Airlines flight departing Denver was delayed Thursday after a live bullet was discovered aboard the aircraft. (Denver International Airport)
“United flight 1302 from Denver to San Diego underwent a security sweep after a bullet was discovered on board prior to the flight’s departure,” a spokesperson wrote. “Security personnel cleared the aircraft, which later departed for San Diego.”
United said the Boeing 737-900 was carrying 178 passengers and six crew members. The airline directed additional questions about the incident to the Transportation Security Administration (TSA).
Flight 1302 had been scheduled to depart Denver at about 1:25 p.m. It took off at about 3:41 p.m., more than two hours after its scheduled departure, according to FOX31.
It was not immediately clear who the bullet belonged to or how it ended up on the aircraft.
A United Airlines Boeing 737-900 at Newark Liberty International Airport Jan. 15, 2026. A United 737-900 carrying 178 passengers underwent a security sweep in Denver Aug. 13 after a live bullet was found aboard the plane. (Al Drago/Getty Images)
News Media reached out to TSA and Denver International Airport for additional information.