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Post by gar on Jul 23, 2016 9:54:47 GMT
I have flabby arms/triceps - not terribly fat really, I don't think (I'm 140 pounds/5"6') but they have zero tone and I hate the feeling of them swinging...ughhh, I can barely even type that! I have that horrible indent where the muscle seems to hang down, away from the bone. My eldest DD is getting married next spring and I'm thinking about my outfit and would like to be able to consider sleeveless dresses which I'm not particularly comfortable with really at the moment although I have worn sleeveless things in this lovely heat we're having.
So, without going to a gym (because I know I won't keep that up) can I make a significant difference to the tone of my arms myself at home? How much exercise would I have to do with hand weights, press-ups etc to see a difference. I'm not aiming to have super-toned arms, just toned enough to look reasonable. Is it do-able? I'm 54 if that makes a difference.
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CeeScraps
Pearl Clutcher
~~occupied entertaining my brain~~
Posts: 3,825
Jun 26, 2014 12:56:40 GMT
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Post by CeeScraps on Jul 23, 2016 10:08:57 GMT
Start now and continue every other day and you will. It will also help if you control what you eat.
Google and youtube are your friends. Look up upper body exercises. See how you can adapt what they show you to what you have at home. You'll be amazed. I go to a gym. I meet with a trainer once every 3 months. He gives me a program to do. I do it every other day. I'm amazed!
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Post by gar on Jul 23, 2016 10:09:59 GMT
Start now and continue every other day and you will. It will also help if you control what you eat. Google and youtube are your friends. Look up upper body exercises. See how you can adapt what they show you to what you have at home. You'll be amazed. I go to a gym. I meet with a trainer once every 3 months. He gives me a program to do. I do it every other day. I'm amazed! Sounds good, thanks
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Post by annabella on Jul 23, 2016 11:16:15 GMT
I know a few people whose moms had surgery before their kids wedding to look their best. One had an eye lift and another had a neck lift. A doctor can cut that arm skin out for you and make it tight but you'll have a straight line scar under your arm. Alternatively they have a laser that tightens arm skin. Get a consultation with a doctor to find out about your options. I really like cathe.com exercise videos. She has clips on her website. I keep my arms skinny, unlike the rest of my body, by consistently lifting heavy weights. You're not going to see results lifting light weights occasionally, you have to commit to a program.
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Post by gar on Jul 23, 2016 11:46:23 GMT
I am certainly not remotely interested in surgery (they're not that bad) but I agree, I do need to make myself some sort of programme to follow and commit to it.
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Post by gar on Jul 23, 2016 11:47:27 GMT
I am certainly not remotely interested in surgery (they're not that bad) but I agree, I do need to make myself some sort of programme to follow and commit to it.
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wellway
Prolific Pea
Posts: 8,760
Jun 25, 2014 20:50:09 GMT
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Post by wellway on Jul 23, 2016 11:53:50 GMT
gar Have you googled to see if Michelle Obama's arm exercises are recorded anywhere? - she has great arms! There is a system called Pilates Reformer which involves a machine which provides resistance, based on little but regular movements. Perhaps it might appeal, it is an all over body system. monkeysee.com/how-to-do-pilates-reformer-exercises/I have taken up yoga and only yesterday the instructor put her toned arms down to yoga.
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wellway
Prolific Pea
Posts: 8,760
Jun 25, 2014 20:50:09 GMT
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Post by wellway on Jul 23, 2016 11:55:54 GMT
Thought I'd add this, someone here talked about it on a thread and I kept the link to the website www.fitnessblender.com/#
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Post by Spongemom Scrappants on Jul 23, 2016 12:17:55 GMT
If nothing else, do two exercises. A full-arm plank/pushup type for the bicep. And a dip for the tricep. The pushup just needs floor space. Even if you can't push UP when you start, at least do the lowering down part until you build strength. Or, conversely, start in the down position and push yourself up. Eventually you can build to a smooth up and down. I do dips using the footboard to my bed at home. You just need to find something stable. You can use a regular chair, but I'd recommend pushing it up against a wall so it doesn't slide away from you. Ad then... the bad news... some of that may just be genetics. Not to say, you can't improve it with the exercises above. But, you may never have chiseled, sculpted arms. They will get firmer though and you'll be happier with that!
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Post by gar on Jul 23, 2016 12:21:32 GMT
Thanks wellway I uses to do Pilates but am struggling to find a new class locally that works time -wise at the moment. That reformer equipment looks great - I think I've seen it on qvc possibly? Michelle Obama was my first thought actually I am definitely going to be doing some youtube searching but I just wanted to know if anyone had had great results doing it themselves at home. No harm trying anyway!
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Post by gar on Jul 23, 2016 12:25:34 GMT
Spongemom Scrappants - how many dips etc would you recommend? You're right...it may be genetics as well but I can certainly improve on what they're like now. I'm not aiming for bodybuilder arms, just not swinging in the wind
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Post by Spongemom Scrappants on Jul 23, 2016 12:32:08 GMT
Start with what you can do and build from there. For weight-resistance (even body weight exercises), the rule of thumb is to go to muscle exhaustion. In other words, until you can't do another with proper form. If you get to the point where you can pump out a lot of them, add variations like a super-slow speed or a pause at the lowest point of the dip.
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Post by gar on Jul 23, 2016 12:39:24 GMT
Start with what you can do and build from there. For weight-resistance (even body weight exercises), the rule of thumb is to go to muscle exhaustion. In other words, until you can't do another with proper form. If you get to the point where you can pump out a lot of them, add variations like a super-slow speed or a pause at the lowest point of the dip. Okey doke! Thank you
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Post by quinlove on Jul 23, 2016 12:42:46 GMT
Ha ! I never heard them called bingo wings. A few years ago I really toned up my wings just by using 3 pound weights daily. My dd showed me how to do it / basically moving my arm back holding weight, knee on a chair. It really worked and took a couple of months before I saw the results I wanted.
You can totally do this easily.
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Post by gar on Jul 23, 2016 12:47:02 GMT
Ha ! I never heard them called bingo wings. A few years ago I really toned up my wings just by using 3 pound weights daily. My dd showed me how to do it / basically moving my arm back holding weight, knee on a chair. It really worked and took a couple of months before I saw the results I wanted. You can totally do this easily. I know the move you're describing - the sort of thing I have done in the gym in the past - a long time ago! I'm glad you think it's do-able, thanks
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Post by Spongemom Scrappants on Jul 23, 2016 12:57:21 GMT
Ha ! I never heard them called bingo wings. A few years ago I really toned up my wings just by using 3 pound weights daily. My dd showed me how to do it / basically moving my arm back holding weight, knee on a chair. It really worked and took a couple of months before I saw the results I wanted. You can totally do this easily. I know the move you're describing - the sort of thing I have done in the gym in the past - a long time ago! I'm glad you think it's do-able, thanks The latest research finds those triceps pushbacks don't work the muscle as effectively as other triceps exercises do. Plus it's one of those exercises that people often do with incorrect form. You really have to do that one right to get results.
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Post by gar on Jul 23, 2016 12:59:11 GMT
Ha ! I never heard them called bingo wings. A few years ago I really toned up my wings just by using 3 pound weights daily. My dd showed me how to do it / basically moving my arm back holding weight, knee on a chair. It really worked and took a couple of months before I saw the results I wanted. You can totally do this easily. I know the move you're describing - the sort of thing I have done in the gym in the past - a long time ago! I'm glad you think it's do-able, thanks The latest research finds those triceps pushbacks don't work the muscle as effectively as other triceps exercises do. Plus it's one of those exercises that people often do with incorrect form. You really have to do that one right to get results. Ok...will look into that a bit more
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anniebeth24
Pearl Clutcher
Posts: 3,544
Jun 26, 2014 14:12:17 GMT
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Post by anniebeth24 on Jul 23, 2016 13:00:56 GMT
Adding "bingo wings" to my vocabulary. Thanks, Gar.
I have some 2.5-lb. weights that I basically just mess around with while I watch the news on tv for a few minutes most days. Sometimes I do punches, lift them over my head together or one at a time, arms wide then together in front, etc. I'm not buff by any means, but it has kept the wiggles away at least for now.
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YooHoot
Pearl Clutcher
Posts: 3,417
Jun 26, 2014 3:11:50 GMT
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Post by YooHoot on Jul 23, 2016 13:20:31 GMT
I use 12.5 weights (each...I can add or remove what I need) but that's where I am now. I would suggest a variety of upper body exercises and not just concentrating on one area. I think you will see the benefits faster if you work all the muscles (you won't bulk up...promise).
I also have kettle balls that I use. Hold it over your head, dip it down behind you and lift back up again. Great for shoulders too. Swing that bitch up and down while doing squats etc. Lots of different things you can do with kettle balls.
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Post by Spongemom Scrappants on Jul 23, 2016 13:42:46 GMT
Swing that bitch up and down while doing squats etc.
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Post by iamkristinl16 on Jul 23, 2016 13:43:59 GMT
You could check out the bikinibodymommy website. She has a six week challenge with upper and lower body workouts and also 90 day challenges (we are currently on about day 70 of 5.0 but you can start any time you want). If you just want the upper body, I would look a the 6 week. Challenge, but all of the workouts are great.
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marimoose
Pearl Clutcher
Posts: 3,282
Jul 22, 2014 2:10:14 GMT
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Post by marimoose on Jul 23, 2016 14:54:35 GMT
I always call them bat wings, never heard bingo wings but I know what you are talking about. I am thin but my arms were getting that "swing" so my gym rat son recommended planks (also great for your core) and he had me get 8 and 10 pound weights that I do a variety of moves with, specifically aimed at those pesky wings. There are all kinds of exercises posted on the internet so I am sure you can google and find them. The biggest thing is commiting to doing the exercises.None of the exercises are particulary hard. You have plenty of time before next spring. What I love about the Peas is that y'all make me feel so normal. We all have to do with these rude injustices of getting older. Why do the arms feel the need to go South? At least I am not alone
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Post by rockymtnpea on Jul 23, 2016 15:04:21 GMT
What Spongemom said...push ups and dips. Do what you can but push yourself. If you can only do 5 start with that but do three sets with rest in between each set. So say do your amount, rest for 1 minute, do your next set, rest one minute etc. Don't be alarmed if you get a little winded, it is to be expected.
Expand your exercises by adding in sit ups and get yourself some hand weights (go heavier then 3 pounds) and do some bicep curls (or hammers) using the same concept of sets. You will need two weights and they are not expensive. If you add everything together going from one exercise to the next it is considered a circuit. The bicep curls will help alter the look of your total arms. Have fun with it...
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Post by kellybelly77 on Jul 23, 2016 15:06:09 GMT
Every since I started doing about 150 pushups a week my arms and triceps in particular look soooo good!!! I do about 50 on Mon, Wed and Friday in my cardio kickboxing class.
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Post by quinlove on Jul 23, 2016 15:12:55 GMT
Ha ! I never heard them called bingo wings. A few years ago I really toned up my wings just by using 3 pound weights daily. My dd showed me how to do it / basically moving my arm back holding weight, knee on a chair. It really worked and took a couple of months before I saw the results I wanted. You can totally do this easily. I know the move you're describing - the sort of thing I have done in the gym in the past - a long time ago! I'm glad you think it's do-able, thanks The latest research finds those triceps pushbacks don't work the muscle as effectively as other triceps exercises do. Plus it's one of those exercises that people often do with incorrect form. You really have to do that one right to get results. You are absolutely correct. That is why my dd showed me the right way to do it.
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Post by compwalla on Jul 23, 2016 16:25:07 GMT
If nothing else, do two exercises. A full-arm plank/pushup type for the bicep. And a dip for the tricep. The pushup just needs floor space. Even if you can't push UP when you start, at least do the lowering down part until you build strength. Or, conversely, start in the down position and push yourself up. Eventually you can build to a smooth up and down. I do dips using the footboard to my bed at home. You just need to find something stable. You can use a regular chair, but I'd recommend pushing it up against a wall so it doesn't slide away from you. Ad then... the bad news... some of that may just be genetics. Not to say, you can't improve it with the exercises above. But, you may never have chiseled, sculpted arms. They will get firmer though and you'll be happier with that! If you can't do a full push up parallel to the floor start by doing inclined pushups. Easiest is against a counter. Then when you can do those easily, go lower and lower - like from the counter to a coffee table and then on to the floor. Doing modified or "girl" pushups with your knees to the ground doesn't do as much for you as just modifying a regular pushup. You will get added core strength if you avoid the "girl" pushups even when you do them against a counter.
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Post by gar on Jul 23, 2016 16:26:21 GMT
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Post by quinlove on Jul 23, 2016 16:50:10 GMT
gar - I 💚 your new avatar.
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Post by femalebusiness on Jul 23, 2016 16:59:22 GMT
Oprah calls them kimono arms.
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Deleted
Posts: 0
May 2, 2024 6:51:21 GMT
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Post by Deleted on Jul 23, 2016 17:00:47 GMT
You most definitely can get rid of them by doing exercises with weights. I lift heavy 3-4 days a week (addicted) and can't believe how it has transformed my body. If you don't want to join a gym you are a little limited, but push-ups and dips for sure will help, as the posters above already said. Most important is to be patient. Weight lifting is great for the body, but it really takes time and commitment to see big changes. You're smart to start now for next spring. Have fun!
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