• Dena Kelly

5 minutes to Amazing Arms

Dinner lady arms, batwing arms, flappy bits - what ever you call them, that section underneath the back of the arms is definitely one of the banes of every woman's life.

The skin under the back of our arms can become flabby due to age, the change in collagen to this area, weight & genetics. As we age we experience age-related muscle loss (sarcopenia) at a rate of 3-5% per decade.

Working on this area with specific arm exercises to target the biceps (front of upper arm) & the triceps (back of the upper arm) will certainly aid to improve the tone. Your diet & cardio activity will also need to be taken into account when wanting to improve definition to your muscles, doing just the arm exercises will not be enough.

Below are 5 minutes of arm exercises that you can do alongside your cardio workout.

Regarding diet, make sure you have a good source of protein at every meal. This can be salmon, chicken, yogurt or beans. Protein is the building block of muscle, bone, skin & cartilage. Aim to eat 0.8g of protein per day per kg of body weight & no more that 20gm of protein per meal, as the body is not able to process more that this at one time, leading to fat gain.

Another thing you can do to improve your under arms is to dry body brush. This involves using a body brush when this skin is dry - usually ideal prior to a shower. Brush the skin downwards towards to armpit to allow any draining into the axillary node. This improves the circulation to the area. Using a body firming cream afterwards will also aid to improve the texture of the skin.

Keep consistent with it & you will be feeling confident enough to be waving across to the barman for your next margarita by the time summer holidays comes around!

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