Have you ever waved at someone and felt like your arms kept moving long after you stopped? Many women over 40 experience this due to muscle loss, hormonal changes, and reduced skin elasticity. The good news? If you’re wondering how to get rid of flabby arms naturally, the answer lies in targeted strength training, smart nutrition, and consistent habits.
Why Flabby Arms Appear
Flabby arms don’t appear overnight. Several factors contribute to their development:
- Muscle Loss: After 30, muscle mass naturally declines unless you actively maintain it.
- Hormonal Changes: Hormonal shifts, particularly in women over 40, can affect muscle mass and skin elasticity.
- Reduced Skin Elasticity: As we age, our skin loses its ability to snap back into place, leading to sagging.
The solution? Build muscle, reduce overall fat, and maintain healthy skin.
The Role of Exercise
Exercise strengthens and sculpts muscles, but diet plays a major role in fat reduction. Strength training is essential for firming and sculpting your arms. The best approach combines bodyweight movements, dumbbell exercises, and resistance band training. If you’re looking for a natural way to tone and sculpt your arms, these exercises are proven to work.
If you’re going to tackle loose skin without surgical intervention, exercise is crucial. When it’s possible, exercising away loose skin requires time, so you don’t have any to waste. When performing strength training exercises, proper form is very important. You will get more out of each exercise if you do it properly, and you are less likely to suffer an injury if you do the exercises correctly. The internet is full of instructional guides and videos that can help if you’re unfamiliar with a certain exercise. Exercise is important, but it’s about more than just hitting the gym and hitting it hard. It’s also critical that you don’t go blasting into the gym and start lifting the heaviest weights you can pick up. This will get you two things: sore and injured. Start with lighter weights and less resistance until you build your strength. Then gradually increase the amount of weight you lift. Remember that exercising to lose excess skin is a long-term commitment. It’s important that you pay attention to your body when weight training, Soreness is a sign that you’re overdoing it, so do fewer reps or cut back to lighter weights. And don’t skip rest days. It‘s your body resting and repairing the tiny muscle tears exercise causes that make your muscles bigger. Many people skip this critical step, but doing so is potentially dangerous.
Read also: Reducing Sagging Skin
Here’s some good news. Even if you have arms that are out of shape with flabby underarms, you can get them back into shape. However, you first need to do targeted arm exercises to build muscle. Once you have put in the work and started to add muscle tissue, then you can focus on losing weight. Even better, by adding more muscle to the body and then losing weight, it won’t just be your arms that are more toned. It will be your full body. For most people, it’s not just one thing that causes them to accumulate fat along their arms and other parts of their bodies. As we get older, things start to slow down. Not just how fast we can get around, but also our metabolic process. Of course, many older folks also end up exercising less because they don’t feel like getting out and doing as much. They don’t have the same amount of energy that they used to have. Having reduced activity and not getting as much exercise eventually starts to lead to fat deposits on the arms. Since you aren’t working out like you once did, you don’t have as much muscle to help burn fat, thus those fat deposits.
One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 repetitions total of each exercise.
Effective Arm Exercises
Here are some exercises you can use to help you build muscle and start toning your arms. Remember, when you are starting, you can reduce the number of sets and repetitions you do to match your current level of physical fitness.
- Bicep Curls: The bicep curl is the quintessential arm exercise. It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.” To perform this exercise, grab your dumbbells and start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders. Be careful not to let your arms swing. (If you need to swing your arms and use momentum to get the weight up, you are likely using too heavy of a weight.) Repeat this 10 times, and complete 3 sets total throughout your workout.
- Tricep Kickbacks: The triceps are what people are referring to when they say that their arms are flabby. This is the part of the arm that jiggles when you wave. The most basic dumbbell exercise to accomplish this is a tricep kickback. Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position. Repeat this 10 times, and complete 3 sets total throughout your workout.
- Hug a Tree: This exercise works the biceps from a different angle, while also working the sides of the chest (and that pesky area by the armpits) and sculpting the shoulders. Hold the weights at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree. Keep the elbows level with your shoulders - don’t let them dip down - and be conscious of the shoulders starting to raise up towards your ears, which means the weight is too heavy or you’re too fatigued. Repeat this 10 times, and complete 3 sets total throughout your workout.
- Serve the Platter: This move is a three-in-one, working the biceps, shoulder and chest. Start with your arms at your side, bending your elbows at 90 degrees. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you. Keep the palms facing up the entire time. Repeat this 10 times, and complete 3 sets total throughout your workout.
- V exercises: The ultimate toner for the front of the shoulder is the V exercise. For this exercise, hold your dumbbells down at your hips. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips. Keep the arms straight throughout the entire exercise. Repeat this 10 times, and complete 3 sets total throughout your workout.
- Push-ups: Push-ups engage multiple muscles simultaneously, including the arms, shoulders, and chest. This exercise not only helps reduce back and arm fat but also aids in overall weight loss. Studies have shown that regular push-ups can significantly reduce the risk of cardiovascular disease. Another advantage is that push-ups can be done anytime, anywhere, without the need for additional equipment or tools. Perform push-ups with your hands on the floor, wider than shoulder-width apart, with your head looking straight down. Extend your feet back so you are on your toes. Keep your legs straight, or use your knees if you can't fully extend your legs. Lift your hips to create a straight line from your shoulders to your heels, with your hips neither too high nor too low. Tighten your abs and glutes, and keep your face looking straight ahead. Slowly bend your elbows to lower your body. Then push yourself back up to the starting position. Remember the breathing principle: inhale as you lower yourself and exhale as you push yourself up. Incorrect breathing can make you tire quickly and reduce the effectiveness of the exercise.
- Cat Pose: The Cat Pose is a yoga move that directly impacts the back and chest, helping to relax and warm up the body. Regular practice also strengthens the shoulders and wrists, making them more flexible. Use your hands and knees to create a four-legged position on a yoga mat. Keep your posture straight, with your hands shoulder-width apart, knees hip-width apart, and arms perpendicular to the floor. Look straight ahead. Exhale and arch your spine into a dome shape. Then inhale, bring your chin towards your chest, tuck your head towards your navel, and arch your back upwards as much as possible. Breathe deeply and hold the pose for a few breaths. Slowly exhale and return your body to the starting position. Repeat the movement a few times.
- Downward Facing Dog: This is a popular yoga pose. It helps stretch the spine, shoulders, and ligaments, aiding in relaxation and contributing to the reduction of underarm fat and overall body fat with regular practice. Start in the Child's Pose: kneel in the middle of the mat, press your knees together, and let your buttocks touch your feet. Exhale and slowly place your torso on your thighs, with your forehead touching the mat. Exhale, spread your knees hip-width apart, bring your feet together, and place your hands in front of you. Use the strength of your arms to slowly push your body up, straightening your legs. Your body will form an inverted V shape, known as the Downward Dog Pose. You can adjust your feet and spread your toes to help maintain the pose for a few minutes, breathing evenly. Slowly move out of the pose by reversing the initial movements.
- Triceps Press: Sit on a bench and hold a weight in each hand (choose a weight that is appropriate for you). Bend your elbows to lower the weights behind your head until your forearms touch your upper arms. Use your triceps to lift the weights back over your head. Perform 2 sets, with each set repeating the movements 10-15 times. You can rest for about 10 seconds between sets.
- Triceps Extension: Lie on your back on a flat bench, holding a pair of dumbbells. Keep the weights over your shoulders, level with your head. Bend your elbows so that your arms form a 90-degree angle with your elbows pointing towards the ceiling. Lift the weights until your arms are fully extended, then bend your elbows back to the starting position. Make sure to choose weights that are appropriate for you.
- Chest Press: Lie on your back on the bench. Hold a dumbbell in each hand with an appropriate weight. Extend your elbows to the sides, forming a 90-degree angle. Next, straighten your arms to lift the weights. Then extend your elbows to return to the starting position. Perform 2-3 sets, with each set consisting of 10-15 repetitions.
- Bicep Curl: Stand or sit, holding a dumbbell in each hand, with your feet shoulder-width apart. Slowly bend your elbows and bring the weights towards your shoulders. Then lower the weights back down towards the ground. Repeat the movements multiple times.
- Bench Dip: Place your hands on the bench and your feet on the floor. While gripping the edge of the bench, move your body off the bench with your knees bent and feet together. Lower your body until your upper arms are parallel to the floor. Use your arms to slowly lift your body up. Repeat the movements multiple times.
- Triceps Pressdown: Stand straight with your feet shoulder-width apart, close to the cable handle, with your arms parallel to the floor. Use your triceps to pull the cable down in front of your thighs. Note that when performing the exercise, only your forearms should move, while your upper arms remain close to your body. Inhale and slowly return your hands to the starting position.
- Seated Row Exercise: Sit on the bench of the cable machine, hold the cable handles, and pull them towards your body until your hands touch your chest. Hold the position for a few seconds, then slowly return to the starting position. Repeat the entire movement until you reach the desired number of repetitions.
The Truth About Spot Reduction
There is a misconception that by doing a specific exercise, you can reduce fat in a particular area of the body. For example, doing abdominal exercises will reduce belly fat, thigh exercises will reduce thigh fat, and push-ups will reduce arm fat. However, most studies indicate that this belief is incorrect. A study conducted on 104 people who performed arm exercises for 12 weeks measured overall body fat and underarm fat. The results showed that exercise increases overall fat reduction rather than just reducing fat in specific areas. The amount of fat reduced under the arms was not significantly different from neighboring areas. Along with many other studies, it can be concluded that exercises do not help reduce fat in a specific part of the body (such as the abdomen, buttocks, thighs, etc.) but have a whole-body effect. If fat is reduced, it will be evenly reduced across all areas of the body. Therefore, if you want to reduce arm fat, the exercises do not necessarily have to be just weight lifting. Combined exercises targeting multiple parts such as the arms, back, chest, shoulders, etc., will be more effective. They not only firm up the upper body by strengthening the muscles but also help with overall weight loss and improve cardiovascular health.
Diet and Nutrition
Can Diet Help Reduce Flabby Arms? Exercise strengthens and sculpts muscles, but diet plays a major role in fat reduction. Instead of focusing solely on calorie counting, consider your macronutrient balance (protein, fat, and carbohydrates).
Read also: Diet tips for buttock toning
This is a common question, but the answer is that no diet will specifically target arm fat. Instead, you have to rethink your dietary lifestyle. For example, you will want to watch your calories. Don’t eat more than you need to feel full, and make sure that you are choosing high-quality foods. Additionally, make sure you are eating breakfast each day. When it comes to the types of food you need to add to your diet, stick to fresh fruits and vegetables along with protein. Remember, protein is the building block of muscle, and you want to build muscle to get those nice, toned arms.
Don’t get in your own way by coming home from the gym and then engaging in unhealthy habits. Adequate water is essential for maintaining optimal skin moisture and delivering essential nutrients to the skin cells. It helps to replenish skin tissue and increases its elasticity, making it more pliable and likely to tighten up after you lose weight. Getting enough water can be tricky, but remember that it doesn’t have to come solely from your water bottle.
Non-Surgical and Surgical Options
Frustrated by that advice? Then let’s talk about surgical and nonsurgical options to target and spot reduce that area. Keep in mind that while you can’t spot-reduce fat or directly cause arm fat reduction without some type of intervention, building muscle and lowering overall body fat will create noticeable changes over time. Even with the right workouts and a balanced diet, some women struggle with stubborn upper-arm fat. For those seeking more immediate and dramatic results, surgical options for fat reduction in the arms may be considered. Surgical treatments such as liposuction and/or a brachioplasty may be the best option to achieve your goals. If you’ve made consistent efforts but still feel like you’re not seeing the definition you want, non-invasive treatments can help.
Non-Surgical Treatments
- CoolSculpting: CoolSculpting is a nonsurgical treatment that works to spot-treat and target specific areas of the body, like the upper arms. Remember, CoolSculpting isn’t a substitute for weight loss or strength training. It is an excellent way to refine arm contours for a more sculpted appearance. Losing weight is a major accomplishment, but many women notice loose or flabby arms afterward. CoolSculpting is not a skin tightening procedure and doesn’t address crepey or loose skin. If you’re primarily concerned with skin laxity, we recommend consulting with a plastic surgeon or laser technician to discuss the pros and cons of surgical versus non-surgical skin tightening. If you’re combining fat reduction with skin tightening, we recommend Alastin TransFORM as part of your daily routine. Clinical studies support its effectiveness in improving skin texture and enhancing fat reduction after CoolSculpting. View stunning before and after photos of real CoolSculpting arm treatments and see the transformative results for yourself.
- Emsculpt Neo: As of April 2024, the most effective non-surgical muscle toning treatment for upper arms is Emsculpt Neo. It uses high-intensity electromagnetic energy and radiofrequency to stimulate muscle contractions and build muscle tone in the upper arms. Stay tuned for the latest advancements in muscle toning treatments, including CoolTone for the arms.
The best and only way to find out what recommendation would be best for your unique needs is to talk with a body contouring specialist.
Surgical Treatments
For those looking for a more dramatic transformation or dealing with significant excess skin after major weight loss, surgical options may be the best solution.
Read also: Weight Loss and Skin Elasticity
- Arm Lift (Brachioplasty): Removes excess skin and fat to create a more toned appearance. Surgical options require downtime and recovery but can offer more dramatic and permanent results compared to non-surgical treatments. Consulting with a board-certified plastic surgeon will help determine the best approach based on your individual needs and goals.
Many men and women can find the appearance of their upper arms not up to their standards, whether they are experiencing sagging skin because of weight loss or the natural skin laxity that comes with age. So, which procedure is right for you, and are they truly effective for all patients? What are the results that can be expected from arm lipo or brachioplasty? "Of all the procedures that I do, it's certainly not the most popular, but it's moderately popular," said Dr. Somayazula. "Patients who successfully lost a lot of weight either through exercise, surgery like gastric bypass or medications like Ozempic, but with residual excess skin of the arms are the most likely to request brachioplasty," said Dr. "Really, the typical cohort of patients are those who have lost a lot of weight," said Dr. Somayazula. It's important to note that this is a family of procedures that can address multiple concerns. From liposuction to brachioplasty, there are many tools at the disposal of a skilled plastic surgeon.
With upper arm procedures, there are a few methods to address the aesthetic concerns of the patient. For patients who are looking for pure fat removal, liposuction is an easy solution. "There are two general ways to perform a brachioplasty procedure," said Dr. Lee. "A traditional brachioplasty has a scar that extends from the elbow into the axilla (armpit). The incision is usually designed to sit on the inside of the arm or along the back side. This allows the greatest amount of skin removal along the entire length of the arm. A short-scar technique can also be performed where the incision is designed within the dome of the axilla. This scar is very well hidden; however, it limits the amount of skin removal that can be done. Scarring is a reality with any surgery. "Telling patients about the scar position during the consultation is essential," said Dr. Somayazula. "If you show them what you can do with their arm and don't show them where the scar will live, they will be very unhappy. "Depending upon how much weight they've lost, we typically just make sure that patients have good nutrition," said Dr. Somayazula. "Typically, we'll draw up bloodwork to make sure that their protein levels are good in order to optimize recovery. After a brachioplasty, there is a mandatory period of rest and recovery. "Patients will have restricted movement for the first two weeks of their procedure to minimize any tension on the incisions," said Dr. Lee. With any procedure, your results can only be as good as the surgeon who performed the surgery. "Patients really need to see a board-certified plastic surgeon who does a lot of plastic surgery, but you also need to see someone who does a lot of arm lifts," said Dr. Somayazula. "You have to delve a little further - how many do they do, how many before and afters do they have, etc. As you evaluate plastic surgeons, it's critical to ensure that you discuss your options during the consultation. "It is important to review before and after photos with your surgeon to make sure the brachioplasty is right for you," said Dr. Lee. "Not everyone may need a full arm lift to address excess skin. Patients with mild to moderate skin laxity but good elasticity may be candidates for liposuction to debulk fat with additional skin tightening from an energy device such as radiofrequency, such as BodyTite, or plasma, such as Renuvion. Any procedure that involves the removal of excess skin will cause scarring, even with the most skilled surgeon. "It's a simple procedure - it takes me about an hour to an hour and a half - but it can change someone's life forever in a positive way," said Dr. Somayazula. For men and women who are concerned with the appearance of their upper arms, a brachioplasty may be the answer to their worries. These procedures offer the ability to create more tone in the upper arms through the removal of excess skin and fat. All ASPS members are board certified by the American Board of Plastic Surgery, have completed an accredited plastic surgery training program, practice in accredited facilities and follow strict standards of safety and ethics.
Additional Tips for Massive Weight Loss
Even though massive weight loss can completely change your life for the better, it can also leave you with flabby upper arms. Excess fat and skin in the upper arms may prevent you from showing your arms or feeling comfortable wearing certain clothing items.
Lifting weights is an excellent way to gain and retain muscle strength. Bariatric surgery patients and anyone attempting massive weight loss, particularly in a short period of time, should make an extra effort to build muscle during the weight-loss period because the body may lose muscle mass in addition to fat.
During massive weight loss and particularly after bariatric surgery, you will need to make sure that your body stays hydrated. This is important for many reasons, but a surprising reason is how much it can help your skin. Dry skin lacks resilience and may be prone to weakness and wrinkles. To keep your skin as healthy and strong as possible, stay well-hydrated.
While these steps can help to prevent some tissue laxity, losing over 100 pounds will most likely leave you with some loose upper arm skin despite your best efforts to prevent it.