[[{“value”:”I’ve worked as a personal trainer for almost 40 years, and I’ve spent the last 25 running TRAINFITNESS, the UK’s favorite provider of personal training courses. Along the way I’ve helped countless clients tackle that soft, loose feel at the back of the upper arm that often shows up after 65. Exercise can’t tighten loose skin or spot-reduce fat, but you can firm and shape the arm by building the muscle underneath. Here are my top three wall exercises to get you started.
Why Arms Sag After 65
The issue is usually a combination of three things. First, loose skin from lost elasticity, which is a natural part of ageing. Second, a layer of fat over the back of the arm that tends to settle there as metabolism slows. Third, and most fixable, is the loss of tone in the triceps muscle underneath. Exercise can’t change the skin or spot-reduce fat, but it can rebuild the muscle, which firms and reshapes the arm.
RELATED: 5 Chair Exercises That Shrink Belly Overhang Faster Than Gym Machines After 55
Why Wall Exercises Work
Wall exercises are safe, stable, and adaptable, which matters after 65. They let you work against your bodyweight without the risk of floor exercises or heavy weights. The wall gives support, so you can focus on the back of the arm without straining your joints. Plus, the angle lets you control the intensity, which lets you build triceps strength gradually.
Wall Push-Up With A Slow Lower
Pressing your bodyweight against the wall works the triceps and chest, and lowering slowly over 3 seconds makes the back of the arm work much harder, which is where the flab sits.
How to Do It:
Stand facing a wall, about two feet back.
Place your hands flat on the wall at shoulder width and shoulder height.
Keep your body straight from heels to head.
Bend your elbows and lower your chest towards the wall over a slow count of 3.
Push back over a count of 1.
Do 10 to 12.
Avoid These Mistakes:
Don’t rush the lower or let your hips sag. Keep your body in one line and take the full 3 seconds coming in, since that slow part is what works the arm.
Sets and Reps: 10 to 12 reps per set.
Form Tip: Take the full 3 seconds on the way in. That slow lower is what makes the exercise work.
RELATED: If You Can Complete These 3 Core Holds After 60, Your Abs Are Stronger Than People Half Your Age
Wall Plank Hold
Holding a lean against the wall makes your arms and shoulders work to keep you steady, building endurance and tone through the whole upper arm.
How to Do It:
Stand facing the wall and place your forearms flat on it.
Keep your elbows under your shoulders.
Walk your feet back so your body leans in a straight line from heels to head.
Brace your belly and hold for 20 to 30 seconds.
Rest and repeat 3 times.
Avoid These Mistakes:
Don’t let your hips sag towards the wall or your bottom stick out. Keep your body in one straight line and squeeze your belly so your arms and shoulders do the work.
Sets and Reps: Hold for 20 to 30 seconds, repeat 3 times.
Form Tip: Squeeze your belly so your arms and shoulders carry the work, not your lower back.
Wall Shoulder Press
Pressing your body away with your hands high works your shoulders and triceps together, which firms the top of the arm and rounds out the whole upper arm.
How to Do It:
Stand facing the wall, a little closer than arm’s length.
Place your hands flat on the wall above shoulder height, wider than your shoulders.
Bend your elbows to bring your head towards the wall.
Press your body back until your arms are straight.
Do 10 to 12.
Avoid These Mistakes:
Don’t arch your lower back or shrug your shoulders up. Keep your body straight and your shoulders down, and press through your hands.
Sets and Reps: 10 to 12 reps per set.
Form Tip: Keep your shoulders down and press through your hands, not your neck.
RELATED: 4 Wall Exercises Every Person Over 60 Should Use Weekly to Restore Abs
How Often to Do This
Aim for three or four sessions a week, with a rest day between each. Start with two sets of each exercise, building up to three as you get stronger. On the days between, add walking or general activity, since reducing the fat layer needs overall movement. Muscle grows on rest days, so don’t skip those. Consistency over three weeks will get you started, but keep going beyond that for lasting results.
What to Expect
In 21 days, most people feel the arm firmer and stronger, with maybe a little early shape. Visibly smoother arms take longer than three weeks, and loose skin won’t fully tighten with exercise alone.
Real change in how the arm looks comes over 8 to 12 weeks of these exercises plus managing overall body fat. The more you stick with it, the more the muscle builds and the arm firms.
The post 3 Wall Exercises That Smooth Arm Flab in 21 Days After 65 appeared first on Eat This Not That.”}]]