How Can Seniors Get Rid Of Flabby Arms? [Real Tips Revealed].

Being a senior does not mean you have to forget about fitness and that beach body. Flabby arms are annoying and as a senior, you can get rid of excess fat in the back of your arm. There are many exercises for flabby arms over 60. This article discusses flabby arm exercises for seniors. If you are a senior struggling to get rid of underarm fat, this article will assist you to get toned arms. For example some of the exercises that you can do include, shoulder press, curls, dips, and many others that will be discussed in detail below.

Exercises For Flabby Arms Over 60 - Lady Flabby Arms

Old Lady Arms Exercises.

As you grow older the skin loses elasticity and it becomes fragile. As such the skin start sagging and hanging loosely. This becomes more visible in the arms. For instance, the upper arms start showing off the hanging loose skin underarm. The flabby skin underarms can be caused by weak muscles to hold up the skin. As such, as a senior, you will need to do exercises that will strengthen the muscles around the arms and also make the skin firm and tone to avoid underarm flab.

In addition, the muscles that are found in the upper arms include biceps and triceps. Therefore, working on these muscles can assist you to get rid of armpit fat. As such, you might need to do exercises that target the biceps and triceps. Below are some arm exercises that can be done by an old lady.

Weight Loss Plan.

Strength-training exercises are not totally enough for losing excess flab on the arms. So, that must be engaged in cardio exercises which can help to lose weight build by strength training exercises. Especially, joining with Centers for Deceases Control and Prevention is leading to do the cardio exercises up to 150 or 300 min per week workout plan totally recommend for you.

With them you can brisk walk, riding the bike, or swimming will burn 250 to 500 calories per hour. Same as many of the people who like to join aerobic exercises. With the hour of aerobic exercise will lose 0.5 to 1 pound per week. Then, 1750 to 3500 calories will be total burning for a week.

Traditional Curls.

The traditional curls exercise targets the biceps. As such, if you want to tone your biceps, this is the best exercise for you. Almost anyone can use dumbbells, so seniors cannot be exempted. The good thing about traditional curls is that they can be easily done at home. It can also be done while seated or standing. Below are the steps that you can take to the curls;

  1. Hold dumbbells with your palms. Your arms can be hanging by your side with palms facing upfront.
  2. Bend elbows towards your shoulders without moving upper arms.
  3. Squeeze biceps before lowering the arms to the starting position.

Overhead Triceps Extension.

  1. Stand on your feet shoulder-width distance and hold dumbbells.
    Push your hands up over your head, and lower the dumbbells behind your head. Your arms may form 90 degrees as they bend behind your head.
  2. Straighten your arms up and bend them again behind your head.
  3. Repeat as much as you can.

Arm Rotations.

This is an easy exercise that can be done anywhere. And you don’t need additional gym equipment. Furthermore, the exercise is good for toning biceps and triceps. It can also build muscle mass around shoulders and arms. To do the exercise, follow the steps below;

  1. Stand and make sure that your feet are shoulder-width apart. You can also do this exercise while seated. Make sure that your arms stretched out and parallel to the ground.
  2. Start making circles with arms moving forward t make circles. You may feel your triceps being stretched.
  3. Reverse the circles motion after 10 seconds.

The Windmills.

This exercise does not only exercise your triceps and biceps but it also strengthens shoulders and the neck. To do this simple exercise follow the steps below;

  1. Stand with your feet close to each other and lift your arms to be parallel to the floor.
  2. Then raise your arms further up and rotate them backwards in a 360-degree motion like a windmill.
  3. Repeat this 15 times

Goodbye Wave.

This exercise is so easy and can be done when seated. As you do the waves, you stretch arm muscles. In addition, the moves can also tone your arms. Below are the steps to do the exercise;

  1. Stand with your feet close to each other and lift your arms to be parallel to the floor.
  2. Then raise your arms further up and rotate them backwards in a 360-degree motion like a windmill.
  3. Repeat this 15 times.


This exercise is good for strengthening your upper body. Additionally, it can also help you to shed off some kilos that might be causing armpit fat. As you do the punching moves, you strengthen your chest, shoulders, and arm muscles. Furthermore, you might do the jabs moves without equipment or with a punching bag or dumbbells.  To do the exercise follow the steps below;

  1. Stand on your feet shoulder-width apart. You can bend your knees slightly.
  2. Then bend your arms to form a 90-degree.
  3. Start doing the punching motion. As you punch, straighten your arm with your palms facing on the floor. Then bend the arm to the starting position.

Exercises For Flabby Arms And Bat Wings.

Having flabby arms and bat wings makes it difficult to wear your sleeveless clothes. Seniors also suffer from the same thing. Aging results in weak muscles and wrinkles. In addition to that, weight gain can also lead to bat wings and armpit fat. As such, to deal with the flabby arms and bat arms, the seniors can do some exercises to fight weight gain and weak muscles.

Shoulder Press.

These exercises can be done seated or while standing. The exercise can increase the shoulder and core muscles. In addition to that, it works the trapezius and triceps. This exercise is also good to do if you want to lose weight.

Exercises For Flabby Arms Over 60 - Shoulder Press

It can help you trim your arm fat and have a summer body. To do the exercise follow the steps below;

Sit on a chair or a bench and hold dumbbell each in your hand.

  1. Lift the dumbbells up to form a 90-degree angle with both your arms.
  2. Then lift the dumbbells over the head.
  3. Bring the arms back to the starting position.

Tricep Kickback.

With the age of 60, many people should especially consider the muscles located in their backs of arms. Because the muscle tone is more weak and excess fat is stored. This will lead to increase handing muscles underarms. The tricep kickback workout is another exercise that can strengthen arm muscles as well as upper body muscles. As you stretch your arms backwards, you can challenge the upper arm muscles. And this exercise can also help you to lose armpit fat. Below are the steps you can follow to do the exercise;

  1. Stand on your feet at hip-width apart.
  2. Hold the dumbbells and make sure that your palms are,  facing each other.
  3. Hinge at the waist bending forward a bit. Make sure that your spine is straight.
  4. Extend your arms backwards until they are parallel to the ground.

In addition to the above exercise, you can also do reverse flyes,  in and out curls, inside curls, swimming, curl holds and many more other exercises that can reduce armpit fat

Exercises For Flabby Arms Over 50.

Women over 50 can do various exercises to keep themselves fit with their beach bodies. Therefore, if you are having annoying flabby arms, you can get rid of them by doing several exercises. In addition, you can also do intense exercises to keep unnecessary fat at bay. Below are some exercises that you can do to get rid of flabby arms.


There are many push-up variations that you can do. As a senior, the body muscles might be fragile and they may fail you to do some physical activities. Therefore, when it comes to push-ups, you can choose a variation that works for you. Some of the push-ups variations include wall push-ups, bent-knee push-ups, tabletop push-up, and traditional push-ups. These are easy to do and are ideal for those who are not used to exercising.

Exercises For Flabby Arms Over 60 - Push-Ups old lady

Dumbbell V Raise.

This exercise is good for the triceps and biceps. You will need dumbells to the exercise. To do the exercise follow the steps below;

  1. Stand on your feet at shoulder-width apart.
  2. Hold dumbbells in your hands.
  3. Raise your arms up to form a V-shape.
  4. Bring back the arms to the starting position.
  5. Repeat the move.

Bench Dip.

This is another exercise that can help you to tone the flabby arms. It might be difficult for some seniors. But if you can, bench dip is the best exercise that you can do to keep your arm muscles stronger. To do the bench dip exercise follow the steps below;

  1. Start by sitting on a chair or a bench with your feet planted on the floor.
  2. Extend your legs by walking your feet forward.
  3. Then lift your butt off the chair with your hands holding onto the chair. Your arms can be extended.
  4. Lower your body towards the floor until your arms give a 90-degree angle.
  5. Push back your body to the starting position.
Exercises For Flabby Arms Over 60 - Bench Dip women

Exercises For Bat Wings Over 60.

As a 60-year-old senior, having flabby arms can be a result of many reasons. But working on making those arms sexy is more than welcome. Therefore, doing exercises that target the arm muscles can reduce armpit fat and unwanted flabby skin. In addition, you can do some of the exercises that have been outlined above. Some of the exercises that you can do include;

  1. Hug a tree.
  2. Pilates overhead press.
  3. Lying triceps extension.
  4. Deltoid raise.
  5. Rowing.

Flabby Arms Before And After.

The above exercises can help you lose armpit fat and have toned arms. You can challenge yourself by taking pics before starting the exercises for flabby arms. In addition, you may start seeing a change after a week if you are training seriously. More so, you can keep on tracking your progress by taking the pics weekly. You may enjoy comparing the before and after pics due to the amazing progress.

Take Away.

As a senior, ageing might be giving you a hard time. Maintaining your body fit might be difficult and you may be developing underarm fat and unwanted flabby arm skin. However, there are exercises for flabby arms over 60. The exercises discussed above such as bench dips, curls, shoulder press, and many others can help you to get rid of arm fat.

Therefore, it’s possible to lose arm fat in one week and enjoy wearing your summer clothes. Recommend exercises for flabby arms over 60. Which exercises can reduce underarm fat?


Can you firm up flabby arms at 60?

Your body will naturally shed some of its muscle mass as you get older. The good news is that you may get rid of flab and tone your muscles after the age of 60, or at any other age for that matter. You must participate in aerobic activity to burn fat and strength training exercises to tone and grow the muscles in order to achieve the goal of having slimmer, more toned arms.

Can exercise tighten loose arm skin?

No matter what may have caused the skin on your arms to become lax, the fact that it is the skin and not the muscle that is lax makes it impossible for exercise to correct the problem. Although exercise can help to tone muscles, it does not have any effect on the skin.

How long does it take to tone flabby upper arms?

If you workout your arms at least twice per week and focus on improving your nutrition, you should be able to notice a considerable increase in the development of your upper arms in as little as six weeks. If you have a lower overall body fat percentage, then you will be able to tone your arms much more quickly.

Do flabby arms ever go away?

Despite the absence of a treatment that offers a quick remedy. It is possible to make a significant improvement in the appearance of flabby arms by combining specific arm toning with this technique because it targets arm fat directly. In addition, I am able to perform activities that create muscle if I also engage in a lot of cardiovascular activity and maintain a healthy diet.

Will swimming tone my arms?

Additionally, another advantage of swimming is that it might assist in the process of muscle building. Morrissey explains, “It has the opportunity to tone up pretty much everywhere.”  Those who begin to put in significant effort in the pool should anticipate seeing more definition in particular in their upper body, arms, and thighs if they do so.

3 thoughts on “How Can Seniors Get Rid Of Flabby Arms? [Real Tips Revealed].”

  1. Wow, there are some great exercises here and most of them are easy enough to do. The bench dip, triceps kick back and jabbing are some of the exercises I do. I showed my granny the “goodbye wave” and she started to do it immediately ?. I know she must do the rest as well if she wants to see some good results…

  2. This is a very comprehensive list of arm exercises and would be great for anyone trying to strengthen their arm muscles, especially seniors.

    I like that you include exercises for the biceps, triceps and shoulders to tone the whole arm. I have tried several of these exercises and they are a good workout! The overhead triceps extension and the bench dip are especially effective.

  3. Excellent and comprehensive list of arm exercises. I’m starting now and look forward to beautiful arms for my 50th anniversary in 13 months


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.