My inbox is trying to tell me something. I have gotten several versions of this question in the past week alone.
Q: I’m starting to feel that flabby arm anxiety again. With spring around the corner I don’t want to face my sleeveless blouses with these 54-year-old arms a year flabbier. Is there anything short of surgery for me to do?
A: Sedentary women in general and women at a certain age in particularly are faced with this problem every spring. Moreover, it does get worse, as you get older.
In fact, we can lose up to 40 percent of our muscle cells by the time we hit 70. This is called sarcopenia. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.
Here are two easy site-specific exercises that target those problem areas in your upper arm.
Bicep Curl for the Front Arm
Grab a set of hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.
Triceps Extension for the Back of the Arm
You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.
Do these exercises every other day. You should expect some soreness. It is common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4 weeks.
You can contact Mirabai at: Mirabai@movingfree.com
Mirabai Holland M.F.A. is one of the leading authorities in the Health and Fitness industry and a public health activist who specializes in preventive and rehabilitative exercise for people. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant, it does not feel like work. www.easyexercisevideos.com
