Can You Get Rid of Flabby Arms at 60? Tips and Tricks You Need to Know
Updated 8/2/24
Recently, I was chilling with my grandson when, out of the blue, he started batting and jiggling my old flabby arms.
Once I hit 60, I couldn’t help but notice that my arms weren’t as firm as they used to be.
I guess I didn’t realize how much until my grandson was nice enough to point it out to me!
After talking to a few other “over 60’s” I found that I am not alone!
Flabby arms are a common problem for many of us.
So, here’s the big question: can we actually get rid of them?
The good news is, yes, but it’ll require some lifestyle changes and a consistent exercise routine.
The trick is to focus on strength training exercises that target the triceps—those muscles on the back of the upper arms—and include some cardio.
However, I hate to tell you, but spot training won’t work.
You can’t just focus on a specific area like the triceps and expect the problem to vanish.
It will take exercise, healthy eating, and proper rest to get the job done.
So, if you’re ready to get rid of that excess fat on your arms, you’ve come to the right place!
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Understanding Flabby Arms at 60
When I noticed that my arms were looking flabby and saggy, I was frustrated!
It didn’t take me long to learn that it’s a common issue for most women in their 60s and beyond.
Flabby arms are caused by a loss of muscle mass and skin elasticity, which is just a natural part of the aging process. (oh, Yippy!)
As we age, our bodies produce less collagen and elastin, which are extremely important for healthy skin.
We also tend to become less active, which can cause a loss of muscle mass.
While it is a natural part of aging, there are things we can do to improve the appearance of flabby arms.
Regular exercise, particularly strength training, can help build muscle and tighten that loose skin.
A healthy diet with plenty of protein can also help support muscle growth.
I will tell you that there is no quick fix for flabby arms. It takes time and effort to build muscle and tone the arms.
However, with patience and dedication, it’s possible to say bye-bye to that arm fat.
Importance of Exercise in Your 60s
Since turning 60, I have realized that my body is changing, and I really need to make some changes to my exercise routine.
Exercise is extremely important because it helps with weight control and improves our quality of life.
Including Cardiovascular Workouts
Low impact cardio exercises like walking, cycling, swimming and dancing can get your heart rate up and going.
This helps to improve endurance, fight stubborn fat and strengthen the heart.
READ MORE: Endurance Exercises For Older Adults: Best Way To Stay Healthy And Active | Simply Aging Healthy
Strength Training
As we age, our muscle mass and bone density decrease, which can lead to a loss of strength and mobility.
Strength training exercises, like weightlifting, resistance band workouts, and bodyweight exercises can help improve your muscle mass, bone density, and balance.
The Best Bat Wing Exercises for Women Over 60
Here are some very effective arm exercises for building muscle in your arms.
Bicep Curls
Bicep curls are a great exercise to tone your arms.
- Begin in a standing position.
- Place a free weight in each hand.
- Start with your hands down by your sides with elbow fully extended.
- Begin to bend at the elbow with your hands facing forward to chest level.
- Make sure that your upper arm is close to your side and does not move.
- Lower the arms back to starting position,
- Repeat 10-15 times.
You can use dumbbells or resistance bands for this exercise.
Lateral Arm Raises
Lateral arm raises target your shoulder muscles and help to strengthen and tone your arms.
- Start in a standing position with feet hip-width apart.
- Place your hands down by your sides with a free weight in each hand.
- Lift your arms out to the side in a “t” form to shoulder height.
- Lower your arms back down to your sides.
- Repeat 10-15 times.
You can do this exercise with light weights or a resistance band.
Skull Crushers
One of the best exercises to work the triceps is skull crushers.
- Lie face up on the floor or weight bench.
- Keep your feet flat on the floor.
- Extend your arms above your chest with a weight in each hand, elbows shoulder-width apart (not locked).
- Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain in line with your body. This helps to keep the tension on the triceps and not the shoulders.
- Continue lowering the weight behind the head.
- Return the weight back to the starting position above your chest.
- Repeat 10-15 times.
You can do skull crushers while holding one dumbbell with both hands, or if you want to use more weight, you can place a free weight in each hand.
READ MORE: How To: Dumbbell Skull Crusher
Push Ups
Push-ups are great for targeting your chest, shoulders, and triceps.
You can perform this exercise on your knees or toes, or it getting on the ground is hard for you do a wall push up instead.
There are several different ways to do push-ups to target your triceps, such as diamond push-ups, close-arm push-ups, and wide push-ups to target your upper back, biceps, and triceps.
Overhead Triceps Extensions
Overhead tricep extensions are very effective exercises for targeting your triceps.
- Begin in a standing position.
- Hold a free weight overhead.
- Slowly bend your elbows and lower the weight behind your head as far as you can go.
- Keep your trunk upright and your core engaged.
- Then, begin to straighten the elbows as you retun to starting position.
- Hold the fully extended position for a moment, then repeat.
- Keep the movement slow and controlled.
You can do this exercise using dumbbells or a resistance band.
Tricep Kickback
Tricep kickbacks are great for working the back of the arm aka batwings.
- Place a dumbbell in each hand.
- Tighten your core and lean forward, keeping your back straight and head lined up with the spine.
- Place both hands on your thighs.
- Bend the arms holding the dumbbell to a 90-degree angle, keeping the upper arm lined up with the upper body.
- Without moving the upper body or the upper arm, slowly straighten the lower arm behind you.
- Slowly return the lower arm to the starting position at a 90-degree angle.
Remember to start with light weights and gradually increase the weight as you get stronger.
Role of Diet in Reducing Flabby Arms
In the fight to get rid of your lovely bat wings – exercise is very important, but diet also plays an important role in getting rid of flabby arms.
Balanced Diet
When it comes to decreasing flabby arms, it’s important to look at your diet.
You should consume a diet that is low in bad fats and carbs as well as calories but high in protein.
This will help you lose weight and build lean muscle mass.
Hydration
Drinking plenty of water can help you feel full and decrease your appetite.
Water can also help flush toxins out of your body, which can help decrease inflammation and bloating.
To stay on track with hydration, try to drink at least eight glasses of water per day.
READ MORE: 14 Easy Ways To Boost Water Intake For Older Adults
Lifestyle Changes to Support Arm Toning
Consistency
Consistency is key to success when trying to tone and get fit.
I make sure to do exercises for my arms at least three times a week.
I have a workout routine that targets my arms and stick to it religiously.
Another way I stay consistent is by tracking my progress.
To do this, I take measurements and pictures monthly.
Good Night Sleep
Getting enough sleep is super important for arm toning.
I try to get at least seven hours of sleep every night, but full disclosure, I’m still a work in progress!
Increased stress levels can also cause problems when trying to get muscle tone.
Lack of sleep and stress can increase cortisol levels, which can lead to weight gain and muscle loss.
READ MORE: Sweet Dreams: 12 Ways To Help You Sleep Better | Simply Aging Healthy
Is It Possible to Get Rid of Flabby Arms?
Getting rid of flabby arms at 60 is possible with the right combination of exercises and a healthy diet.
It may take some time and effort, but trust me, it’s worth it!
By including strength training exercises that target the arms and cardio exercises like walking and cycling, you can get those nice, sexy arms that we all want.
In addition to exercise, you need to keep an eye on your diet and eat healthy at least 80% of the time. If possible try to keep stress to a minimum and get enough rest.
Remember, it is never too late to start taking care of your body and improve your health.
Let our little group hear about your battle of the bat wing – we’re here to support you!