5 Gentle Exercises to Burn Underarm Fat After 55

By adding these gentle movements to your upper body workout, shed “turkey wing” arm fat.

Armpit fat, also known as “bat wings” or “turkey wings”, can be very frustrating to deal with. This happens due to excess flab muscle losschanges in body composition, decreased skin elasticity, aging or significant weight loss.

If you are ready to strengthen and tone your underarmsThere’s no better time than now, and we’ve got a solid game plan for you. We with Terry TateossianFounder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR – The House of Rose, who has completed a variety of advanced trainings to support her work in women’s health and midlife weight loss. Tateossian shares five gentle exercises that can help melt underarm fat faster than weight training after 55. You heard right – you don’t need to lift heavy weights to see results.

“We can’t see fat loss in the armpits—just like we can’t see belly fat loss. We’re losing fat all over the body,” Tateossian tells us. “For most of us over the age of 50 to 55, improving the underarm area is about building muscle, improving posture and (the magic word) staying fit.”

Below are five gentle exercises to strengthen your triceps and biceps. Note that “mild” does not translate to “ineffective”.

According to Tateossian, “There are many low-impact strength-building routines that provide mechanical tension through control, proper form, adequate resistance, and time of tension (TOT). And when done correctly, low-impact exercises improve muscle activation, especially in underused areas like the triceps. And for many people, consistency with moderate resistance is more effective than resistance movement.”

Pushups Wall

1. Start standing tall, facing away from the wall.
2. Separate your hands at shoulder level.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Return to the starting position, slow and control the movement.
5. Do 3 to 4 sets of 10 to 12 repetitions, keeping pace at 2010 and resting 60 seconds between sets.

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Seated Tricep Kickbacks

1. Begin by sitting tall on an exercise bench, holding a dumbbell in each hand and placing your feet flat on the floor.
2. Bend at the hips, keeping your back flat and engaging your core.
3. Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the starting position.
6. Do 3 to 4 sets of 10 to 12 repetitions, keeping pace at 2010 and resting 60 seconds between sets.

Hammer Dumbbell Curls

1. Begin sitting with your feet flat on the floor.
2. Hold a dumbbell in each hand using a neutral grip.
3. Extend your arms fully by your sides and relax your shoulders.
4. With your palms facing in, curl the weights up to your shoulders.
5. Use to lower the control.
6. Do 3 to 4 sets of 10 to 12 repetitions, keeping pace at 2010 and resting 60 seconds between sets.

Alternate Isometric Seated Lateral Raise

1. Begin by sitting on an exercise bench or sturdy chair with your feet flat on the floor.
2. Hold a dumbbell in each hand at your side, palms facing inward.
3. Raise both arms out to the side to shoulder level, forming a “T”.
4. Keep one hand steady at shoulder level while the other hand is lowered slightly back to shoulder height.
5. Perform 3 to 4 sets of 10 to 12 repetitions per side, keeping pace at 2010 and resting 60 seconds between sets.

Farmer work

1. Hold a heavy dumbbell or kettlebell in each hand at your sides – 50% of your body weight.
2. Start walking forward, keeping your body still.
3. Do 3 to 4 sets, 12 to 15 steps, connect at a speed of 2010, and rest 60 seconds between sets.