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5 tips for strengthening your arms after 60!

  • March 21, 2024
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Verified on 03/21/2024 by Alexane Flament, Editor

Combining muscle-strengthening exercises with cardio activities and a healthy diet can help you reduce your body fat. Fat which, with age, tends to accumulate in the stomach, thighs, buttocks but also the arms.

Here are some simple exercises to strengthen your muscles and put an end to “bat” arms.

Slide your arms across the floor

Get on all fours with a mat under your knees for greater comfort. Place two paper plates or two small towels under your hands (to slide forward better).

Slide the front of your body, moving your hands far in front of you, then return to your starting position. Repeat this movement several times. During the exercise, only your torso and arms move. Your feet and calves don’t move. Be sure to keep your back straight during the exercise.

In addition to working your arms (especially the triceps), this movement works your balance, your stability and the alignment of the spine (from the head to the pelvis).

Bouncing a ball on the ground

This exercise combines cardio and muscle strengthening. In a standing position, with your legs slightly bent, bounce a ball (which you hold in your hands at chest level) by throwing it on the ground in front of you before catching it. Repeat the movement as many times as possible for 20 to 30 seconds.

Do 3 to 5 sessions with a break between each. During the exercise, your feet remain glued to the ground and your back remains straight. The impulse comes from your knees. When choosing the ball, choose a model that does not bounce too hard and is not too heavy so as not to put too much strain on your back.

Work your biceps with an elastic band

For this exercise, you will need a resistance band. Place the rubber band under your feet and grab each end with your hands. With your legs slightly bent, gently raise your hands (which are holding the elastic) up to your shoulders before placing them back at the level of your hips.

Repeat this movement several times. During the exercise, your back is straight and the whole body is still except for your arms which move up and down. The resistance of the elastic will allow you to work your biceps.

Do small push-ups

Place yourself in a plank facing the ground. Your toes touch the ground and your hands are at shoulder level.

Do small push-ups: lower your upper body slightly with your elbows pointing towards your feet. Repeat this movement as many times as you can before taking a break to start again.

As you lower your chest toward the floor, your shoulders, hips, and knees stay aligned. The lower back should not hollow. If you can’t do plank push-ups, you can do the push-ups while keeping your knees on the ground.

Try the undulating rope

The wave rope is the perfect item to improve your cardio and strengthen your arms at the same time. With your legs slightly bent, you hold the rope with both hands. Make it wave on the ground with the strength of your arms.

During the exercise, your back remains straight while your arms straighten and then flex. Repeat the movement for 30 seconds before taking a break. Then start again. Do 3 to 5 sessions.

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