Flabby arms or bingo wings can be a nightmare for many women. Fortunately, toning arms after 50s is as easy as in 30s with some targeted exercises. So, are you ready to get started with some arm workouts you can go for in your 50s? Here are 5 best arm exercises for women over 50.
According to studies, building muscles can extend your life. Dr. Gabe Mirkin, a sports medicine doctor also said –
[su_quote]Any kind of vigorous exercise strengthens your heart and helps to prolong your life, and continuing to exercise as you grow older is unquestionably associated with extending life.[/su_quote]
Weight lifting with both hands contract muscles which pumps extra blood into heart. It makes your heart contract as well which leads to a stronger muscle that last for long.
In this blog post, we summarize 5 effective and easily doable arm exercises for women over 50.
Five Dynamic Arm Exercise for Women Over the Age of 50
To do all exercises below, you need a mat, chair, dumbbells, and bench.
Let’s get started now…
1) Standing Reverse Fly with Dumbbells
To do this, first take the standing position with dumbbells in your two hands, bend forward to almost 90 degree from your waist. Make sure that you keep the back straight with slight bend in your elbows. Your hands should point to the floor with dumbbells. Now, lift your hands together in “T” shape and hold the weight for a while and then get back to the starting point.
Repeat it for 15 to 20 times to activate your triceps, back muscles and deltoids.
Know how to make this cardio move work for your arms –
First, get in the squat position with your hands in front of your chest, now lower down and put your hands on the floor kicking both legs back simultaneously to get in push-up position. Do one pushup and get back in the starting position following the frog jump and jump squat at the same time.
15 to 20 repetitions of burpee can effectively strengthen glutes, triceps, shoulders, and abs.
3) Bicep Curl to Shoulder Press
You can do this arm exercise in standing or sitting in a bench position. The key consideration is to keep your back straight and arms extended down with weight side by side.
Now, curl the weight up contracting biceps and press the weight up straight over your head. Reverse the move to get back into the starting position.
Do this as per your capacity and weights you are carrying. Ideally, 10 to 15 times repetition is recommended for triggering biceps and shoulder muscles.
4) Push-up to Forearm Plank
To do this body weight exercise, first get into the straight-arm plank position. Make sure you put your palms firmly on the ground, keep your arms straight and head in line of your back.
Next, lower down your body half way by bending forearms and push yourself back up.
Repeat the move for 20 times. You can make it even more challenging by holding yourself in the half way for 30 to 60 seconds.
This body weight workout mainly targets abs, chest, forearms, triceps, and shoulders.
5) Bench Dip
To perform this move, sit on the edge of the bench or chair facing in the opposite direction of the bench. Feet on the floor and put your palms on either side of butt. Next, lift your butt down by bending your elbows at 90-degree.
Now, lift yourself up putting more stress on your arms. Make sure that your bench or chair is not moving.
Repeat it for 15 to 20 times as per your fitness level.
To make it even more impactful, try it with one leg off the floor.
This move mainly works for chest, forearms, shoulders, and back.
In brief, these moves will not help you to grow arm muscles over the night, but consistency can make big difference. With regular practice of these arm exercises after 50s can help you to have toned arms like Julianne Moore and Madonna.