Flabby arms are caused due to two primary reasons. One, our skin tends to lose its elasticity as we age and two, due to excess fat accumulation.
Getting rid of the saggy skin around your arms can give your upper body a much more defined look. Toned arms allow you to wear summer clothing, including swimsuits, tanks and sundresses, with confidence. To tone your arms, you need to burn fat and build muscle. You need to train all the muscle groups, including the lower body, to encourage the body’s growth of lean muscle mass.
Spend five days a week participating in cardio exercise. Each session should be a half an hour long and include moderate-level aerobic activities. Some exercise examples include cycling, jogging, tennis and swimming.
Perform strength training exercises three to five days a week. You should work both the upper and lower body muscle groups. Between sessions, take one day to rest the muscle groups.
Do a few sets of pushups. Place your arms flat on the floor and shoulder width apart. Raise up your body with your feet or keep your knees bent if that is more comfortable for you. Press your body to the floor and then use your arms to move your body back up into the starting position. Perform two sets of ten to 20 reps.
If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.
Use dumbbells to create resistance. Bicep curls and triceps kickbacks can be done to get rid of the excess fat around the arms.
Choose a weight that you are comfortable with. Beginners may want to choose three to five-pound dumbbells. Start with one set of eight to 10 reps of an exercise; and then add more sets when you’re ready. Increase the weight of the dumbbell when you can do all of the exercises easily.
Acupuncture helps a person lose body fat by decreasing the food intake and thus reducing the calorie consumption by the body. On the other hand, it also increases the metabolic rate of the body and aids in burning more calories. Acupuncture stimulates the release of hormones called endorphins that help to reduce the body fat and insulin levels. Besides this, endorphins also have a soothing and relaxing effect and thus decrease the stress and anxiety levels in a person, which is thought to be a leading factor that causes overeating. Acupuncture, when done along with regular physical activity and healthy eating habits, is very effective in reducing the excess weight and maintaining it. It helps to diminish a patient’s cravings and curb appetite.
For patients with only mild skin laxity, Dr. Heistein recommends BodyTite, a radiofrequency-assisted liposuction device. “Although it won’t tighten the skin as much as a traditional or limited arm lift, the benefit of this technique is that you can achieve some improvement without any visible scarring,” he says.
In some cases, several non-invasive treatments can be combined to achieve better results. “Together, microneedling and radio frequency may provide tissue and collagen regeneration in some patients,” says Dr. Grossman. “However, most people who have lost a lot of weight won’t get results this way. The amount of skin is just too great to respond effectively.”
Liposuction, which is a minimally invasive technique, can sometimes be used on people who only have small fat deposits and enough skin elasticity for it to shrink back after the fat has been removed. Liposuction may also be used in combination with a surgical procedure. But if you have excess skin or hanging bat wings, liposuction by itself is not going to help.