Diana Moran Say Goodbye to Bingo Wings! The 5-Minute Arm Fix Every Woman Over 35 Needs the Flab.

By the age of 35, many people notice their upper arms becoming prone to flabbiness. This is a natural result of muscle loss, skin laxity, and changes in collagen production. However, the trick to fighting the flab is to focus on toning both the muscle and the skin, particularly on the underside of the arm, where sagging is most noticeable. The good news is that a few simple exercises and skincare routines can help you maintain youthful, toned arms.

Tone the Triceps: A Simple But Effective Exercise

The triceps muscle, located at the back of the arm, plays a crucial role in maintaining firmness. This straightforward exercise effectively targets that muscle, making it stronger and more defined. For an added challenge, use hand weights or small plastic bottles filled with water or sand.

How to Do the Exercise:

1. Posture First: Sit or stand with a straight back, pulling in your tummy to engage your core. Good posture is essential for maximising the effectiveness of the exercise.
2. Start Position: Bend your arms, making a fist or holding weights, and keep them up against your shoulders.
3. Engage Your Shoulder Blades: Pull your shoulder blades back together and take your upper arms back behind you. Hold this position throughout the exercise.
4. The Movement: Straighten your lower arms by pushing them down and behind you while turning your fists outwards. Be mindful not to “lock” your elbows.
5. Return to Start: Keep your upper arms in place, bend your elbows, and bring your fists or weights back up to your shoulders.
6. Repetitions: Start with five repetitions and gradually build up to ten or more as your strength improves. You should feel the back of your upper arm working with each movement!

This type of strength training is particularly important as studies from the UK’s National Institute for Health Research indicate that muscle mass declines by about 3–8% per decade after the age of 30. Regular triceps exercises can counteract this decline and maintain firmness in the upper arms.

Skincare for Smoother Arms

While strengthening the muscles is key, skin quality also plays a role in how toned your arms look. A common complaint is a mottled, marbled appearance, often due to poor circulation or a breakdown in collagen. Here’s how to improve skin texture and elasticity:

Exfoliation

To remove dead skin cells and encourage blood flow, use an exfoliator on your entire arm, including the backs of your hands and those often-neglected, rough elbows. This scrubbing is best done in the bath or shower when the skin is damp. Exfoliation stimulates circulation, which can help brighten dull skin and even out skin tone.

Moisturising

After exfoliating, moisturising is crucial. Apply a nourishing body lotion or oil both morning and night to keep skin supple and hydrated. Products containing hyaluronic acid, shea butter, or vitamin E are particularly beneficial.

Boosting Circulation

Blotches caused by poor circulation can be improved with anti-cellulite creams, similar to those used on legs. These creams help to stimulate blood flow and promote firmer skin. UK dermatologists suggest that massaging these creams into the arms using firm, upward strokes can enhance their effectiveness.

A Subtle Glow for Youthful Arms

A slight glow can work wonders in improving the overall look of your arms. A light application of a moisturising self-tanner, such as Dove’s gradual tanning lotion, can give a natural, sun-kissed radiance. Apply it sparingly several times a week along the length of your arm, across your shoulders, and on your chest (but avoid the elbows, as they can absorb too much product and become patchy).

Protect Against Sun Damage