Fitness Coach Shares 60-Second Move to Banish Flabby Arms

Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.

Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

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The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

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Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

1. Stand with feet shoulder-width apart.
2. Keep shoulders pressed back, chest open.
3. Position elbows close to your sides.
4. Bring arms forward with palms facing up and closed fists.
5. Slowly move only your forearms backward, keeping your elbows pinned.
6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

• 10-12 reps per arm
• 3-4 sets
• 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

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Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.

Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

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Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

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Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

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Smart Tips for Best Results

• Perform these exercises regularly
• Maintain proper form throughout
• Stay patient with your progress
• Consider this part of your overall fitness routine
• Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Rebecca Louise, certified NASM & Yoga Trainer, is on a mission to help people transform their bodies and mindsets through effective home workouts. With a background in competitive sports, Rebecca understands the importance of exercise and teamwork. After feeling lost in traditional gym settings, she discovered the power of home workouts and began sharing her routines online. Now, she's here to guide you through an effective arm-toning workout that promises results in just 10 minutes. "Hey guys, do you have some saggy skin that you want to get rid of? Well, today, I have got the perfect 10 minutes to tighten up your skin and tone your arms. Let's do this," Rebecca says enthusiastically in the video. Here's exactly what to do.

Nutrition and Fitness: The Perfect Balance

How to reduce the sag oin your arms? "Now 80% is going to be nutrition, 20% is going to be the fitness, but I'm going to crush you with that 20% right now," she explains, emphasizing the importance of a balanced approach.

Getting Started: Equipment Options

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Rebecca advises, "If you've got mini kettlebells, great. If you've got dumbbells, great. If you've got no weight, it doesn't matter. But the most important thing is we are going to work out throughout this whole exercise."

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Exercise 1: The V-Push

"You're going to grab hold of your weights, your dumbbells, however they are with your palms facing up. And we are going to bring those elbows out to the side and you're going to push up into a V and bring it back to here," she instructs in the video.

Proper Form and Mindset

"We are going to start to really work those triceps. So let's tighten up that skin, tone up the upper part of our body, get some confidence and rock it," Rebecca says encouragingly.

Exercise 2: Pulse and Hold

"Okay, we're going to pulse up and down, small little pulses, however you are holding. If you've got weights, it's got a dog, any chance sometimes that happens to me, you're going to release those shoulders away from those ears and you're going to do small little pulses," she explains, detailing the next move.

Exercise 3: Bicep Curls with a Twist

"So you're going to bring me a bicep curl and take it all the way through. So lift, hold and swing it back down," Rebecca demonstrates, adding a unique twist to the classic bicep curl.

The Importance of Challenging Yourself

"And those last couple of reps want to be difficult. So if this is too easy, just means that your weight isn't heavy enough and you are not going to bulk up these workouts. Do not get you bulky," she reassures in the video.

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Exercise 4: Back and Bicep Combo

"Weights right out in front of you. You're going to pull it in here and then slowly, that's it. This is what's tidying it up, taking it nice and slow and then bring it in towards you," Rebecca instructs, introducing a move that targets multiple muscle groups.

Exercise 5: Shoulder Press Variation

"Okay, we're going to take one arm and we are going to push up to the sky and we're going to drop that elbow all the way in towards us," she says, describing a unique shoulder exercise.

Exercise 6: Tricep Dips

"You're going to come down to the ground. You're going to have your hands directly underneath your shoulders, and we're going to come down to your knees, hands here," Rebecca explains, setting up for tricep dips.

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Exercise 7: Overhead Tricep Extension

"We are going to take it over the top of our head. So we're going to bring both of them. If you've got two dumbbells, if you've just got one really heavy one, their feet hit with this apart, we're going to take it down and we're going to extend up," she instructs, detailing the overhead tricep extension.

The Final Push

"Oh my goodness. We've got less than 60 seconds to go. We're going to punch out the last part," Rebecca says, encouraging viewers to push through the final minute.

Exercise 8: Cross-Body Punches

"So we're going to take it in front, little punches in front of your face with your weight, without your weight. And we're just going to take it across the body slightly," she explains, describing the last exercise of the routine.

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The Importance of Completing the Workout

"The last 60 seconds, this is where the workout is going to start to get you results because you've got to finish it," Rebecca emphasizes, highlighting the importance of seeing the workout through to the end. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.