As we age, it's common to notice changes in our bodies, including the development of underarm flab. This area can be particularly stubborn, but with the right exercises, you can target and tone it effectively. Today, I'm sharing a quick and efficient 8-minute workout designed specifically for women 50+ to help reduce underarm flab and build strength in the upper body.
Why Does Underarm Flab Develop?
Underarm flab often occurs as we age due to a combination of factors, including decreased muscle mass, a slower metabolism, and changes in skin elasticity. The good news is that with regular strength training, you can combat these changes and tone the muscles in your arms and shoulders, reducing the appearance of flab.
The 8-Minute Underarm Flab Workout
This workout includes eight targeted exercises, each performed for one minute. If you're feeling motivated, you can repeat the entire sequence for an even more intense workout. Remember, don't be afraid to use heavier weights when possible - your muscles will thank you! However, always listen to your body and avoid any movements that cause pain. And, as always, consult a physician before beginning any new workout routine.
1. Dumbbell Punches: Start with your feet hip-width apart, one foot in front of the other, and holding a dumbbell in each hand. Punch forward one arm at a time, keeping your core engaged and your punches controlled.
2. Side Circles (Forward and Back): Extend your arms out to the sides at shoulder height, making small circles with your arms - first forward for 30 seconds, then backward for 30 seconds. This will work your shoulders and upper arms.
3. Tricep Dips Using a Chair: Sit on the edge of a chair with your hands gripping the edge. Slide your hips off the chair, supporting your weight with your hands. Lower yourself down until your arms are at a 90-degree angle, then push back up. For a more challenging version, extend your legs out straight. Keep your back close to the chair as you lower.
4. Front and Side Dumbbell Raise with Straight Arms: Hold a dumbbell in each hand. Raise both arms straight in front of you, then take both arms out to the side. Repeat.
5. Half Curls (One Arm at a Time): Hold both dumbbells in a 90-degree angle in front of you. Curl one dumbbell up while keeping the other in place, then lower back down to halfway. Alternate arms after 30 seconds.
6. Rear Delt Fly: With a slight bend in your knees, hinge at the hips, keeping your back straight. Hold a dumbbell in each hand, palms facing each other. Raise your arms out to the sides, squeezing your shoulder blades together at the top, then lower them back down.
7. Shoulder Press: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended, then lower them back to the starting position.
8. Tricep Kickbacks: With a slight bend in your knees, hinge at the hips and hold a dumbbell in each hand, elbows bent at 90 degrees. Straighten your arms behind you, squeezing your triceps at the top, then return to the starting position.
Final Thoughts
This workout is designed to be quick, effective, and easy to do at home. By incorporating these exercises into your routine a few times a week, you'll start to see improvements in the tone and strength of your underarms. Remember, consistency is key, so keep pushing yourself and stay motivated!
Together, we can stay strong, fit, and fabulous at any age!
Thanks for stopping by!
XO,
Kellye
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