To slim down and tone up your arms, workouts that target your biceps, triceps and shoulders are the best - and most effective - way forward.
But there is no need to rush to the gym to lift the heaviest weights. Yoga and fitness instructor Abi Mills has shared a simple five-minute home workout to give your muscles a workout with no equipment necessary.
“You don’t need weights, you don’t need any equipment, and you don’t need to be young. You just need your own body weight,” the influencer declared, outlining the straightforward five-minute routine for over 40s.
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Abi outlined five simple exercises to do at home
|@abi.mills.yoga/TikTok
She added: “Bat wings aren’t just about fat. They’re about skin, they’re about genetics, and they’re about ageing.”
The gym instructor pointed out that, despite plenty of fitness influencers claiming that “slim, fit” people should not have bat wings, it is certainly possible to be strong and healthy while still having some loose skin or softness underneath your arms.
“It doesn’t mean you’re unfit; it just means you’re human,” she said.
As a result, she outlined five simple exercises to tone arms and strengthen the body to become more resilient, which is “essential” as you get older.
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Wall push ups
Demonstrating the exercise, Abi places two hands against the wall, shoulder-width apart and lowers herself against the wall.
“These not only target your triceps and your upper body, but they’re also working your back muscles and your core.”
Abi said to continue the exercise for 60 seconds.
The simple workout just requires five minutes of your time, Abi said
|@abi.mills.yoga/TikTok
Wall push backs
Stand a foot away from the wall and place your hands behind you, around a shoulder distance apart. Spread your fingers, brace your core and slowly ease back until your forearms meet the wall.
Then, push back until you return to a straight position. Repeat the exercise for another 60 seconds.
This exercise trains your triceps, deltoids and postural muscles, assisting with your overall strength, Abi explained.
Overhead arm extensions
Bring the arms up while keeping your elbows close in. Then, with your palms facing up, imagine you are pushing something heavy up towards the sky.
This exercise activates the triceps and tones up the upper arms. Continue this exercise for another minute.
Arm pulses
Engaging the triceps simultaneously, this exercise assists with your overall posture as well.
Interlock your fingers behind your back and push your shoulder blades together. Then, gently lift hands away from the back, and come into pulses.
Again, spend one more minute on this exercise.
Tricep dips
Using stairs or a chair, place your arms behind yourself, with your elbows pointing back. Lift your body weight and then come into small controlled dips.
Abi points out that it is not necessary to dip too low to reap the benefits of the exercise. By isolating triceps, it is an “extremely effective” body weight exercise to strengthen the upper body, the instructor raved.
Spend 60 more seconds on this final exercise.
“While these exercises will tone up your arms, they won't necessarily get rid of your bat wings. They’re down to skin, genetics, ageing and hormones,” Abi pointed out.