It’s no secret that as we get older, our bodies change. Wrinkles, sagging skin and grey hair are all part of growing older (and wiser!) but that doesn’t mean we can’t do anything about it.
And one particular hang up that could come with age is bingo wings. Thankfully, one fitness expert has just the trick.
These four exercises are simple and effective in toning arms for over 50s. Nikiwibrowfitness is a TikToker who creates exercise videos for over 50s and has 170,000 followers.
She recommends grabbing a weight suitable for you and doing these four simple arm exercises to help you tone up.
Each exercise should be repeated 20 times, Niki says, but are all relatively simple to do.
Doing these four exercises each day will help target excess weight on your arms, the fitness expert said.
Bicep Curls
Bicep curls are a classic move that targets the biceps muscles, located at the front of the upper arm. You can do bicep curls using dumbbells or resistance bands.
Here’s how you do them:
Stand tall with a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and your upper arms still. Curl the dumbbells up towards your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for as many reps as you want.
Overhead Tricep Extension
The overhead tricep extension works the triceps muscles and helps to tone the back of the arms. You can do this exercise using dumbbells or a resistance band.
Here’s how you do the overhead tricep extension:
Stand or sit with your feet shoulder-width apart, holding a dumbbell in one or both hands. Lift the dumbbells above your head, fully extending your arms.
With your upper arms close to your head, slowly lower the dumbbell behind your head. Pause for a moment, then lift the dumbbell back to the starting position by extending your arms.
Repeat this for the desired number of repetitions.
Modified plank with weights
The third exercise Niki did was a sort of modified plank, with knees on the floor.
After going into an all fours position, shift your weight forward so and thread your weight under each arm from left to right, 20 times.
Kneeling position with weights
The fourth position to fitness expert does is a kneeling position where she passes the weight between hands.
She begins with the weight in one hand, moves it behind her back, grabs the weight with both hands and lifts it upwards. She then, puts the weight in the other hand and repeats it 20 times.
