No one can claim that perfectly toned arms contribute greatly to a person’s overall good physique. However, due to aging, unhealthy eating habits and lack of exercise, our arms tend to lose their firmness – unwanted fats accumulate on the triceps and cause the skin to sag. Fortunately, this can be remedied with exercises that can tone the arm muscles. So for those who still have lingering unwanted fats on their triceps, here are some of the best arm workout routines recommended by some exercise guides:
The first recommended exercise to firm that sagging skin under your arms is the overhead tricep extensions. While standing with your feet apart, hold a dumbbell over your head. Using your other free hand for support, bend your elbow and lower the dumbbell behind your head. Return to the starting position afterwards.
The next exercise is the triceps kickback. With one arm and one leg positioned on a bench, hold a dumbbell with the other arm. Raise your elbow so that the arm with the dumbbell bends at a right angle. Next, extend the elbow until the entire arm is parallel to the flow, then return to the starting position.
Another exercise is the French presses, also called skull crushers. Lying on a bench, hold the dumbbells above your chest with your arms extended and your palms facing inward. Next, bend your elbows, moving the weight back until the dumbbells drop to the sides of your head. Then lift the weight again until your arms return to their extended position.
Repeat each arm workout for 12 reps. It is also important that you do these routines consistently, or at least three times a week. Apart from these, you should also do consistent cardio and strength training exercises like walking, jogging, biking, or swimming to speed up your metabolism and tone the other parts of your body as well.
When it comes to diet, always go for healthy, low-calorie meals. Protein intake is also important for toning muscles. However, in general, you should eat a balanced diet. This, of course, includes avoiding processed and fatty foods. Starving or skipping meals is also not recommended.
Meanwhile, if you want to get rid of sagging parts quickly, you can also go for surgical procedures like liposuction, ultrasound-assisted liposuction, and brachioplasty or arm lift. In liposuction, excess localized fat is suctioned out with a large syringe or a high-vacuum pump that is inserted into an incision in the body.
On the other hand, ultrasound-assisted liposuction uses high-frequency sound waves to melt fat before suctioning it out. Lastly, brachioplasty or arm lift is the surgical removal of skin and fat from the upper arm that also reduces sagging of the triceps. However, it should be noted that the effects of these surgical procedures do not last long. After undergoing such procedures, you should still eat a healthy diet and continue exercising to avoid gaining the flabby arms that you once had.