Standing exercises for arm jiggle after 60

Go for the “cat wing” arm jiggle with these standing moves.

If you’re over 60 and notice a movement under your armpits, you’re definitely not alone. A Stanford medical study found that adults experience biomolecular changes in their 40s and again in their 60s. “Cat wings” or “upper arm folds” is the result of low elasticity of the skin, extra fat on the upper armsand decreased lean muscle mass.

“After age 40, the body loses 3 to 8 percent of muscle mass per decade, and this rate increases after 60,” he says. David JongRegistered Kinesiologist, Certified Personal Trainer, and President and Lead Writer of Refined Fitness. “The main muscle that bears the brunt of this condition is the triceps, which makes up two-thirds of the total muscle volume of the upper arm. As those muscle fibers shorten and thin, the overlying skin loses the underlying firm tissue that once held everything in place, leaving loose skin that rests on top of the much smaller muscles underneath.”

But we are here to share some great news. You don’t have to pretend! We learned from Zhong. You just need to include these six standing exercises in your routine. They can help strengthen your legs faster than weight training after age 60.6254a4d1642c605c54bf1cab17d50f1e

Standing tricep extension

“I recommended this (exercise) because the long head of the triceps, which sits directly under the visible wheel, is only fully activated in this overhead position because gravity puts it under a load of tension, which means it promotes deeper muscle fiber recruitment than other triceps movements,” Zhong said.

1. Stand tall with feet hip-width apart and hold a dumbbell with both hands.
2. Lift the weight above your head.
3. Keep your elbows close to your ears as you slowly lower the dumbbell behind your head, feeling the stretch in your triceps.
4. Use the control to press the weight over the back of the head.

Standing resistance band

“It’s incredibly effective because the bands provide constant tension throughout the range of motion, and for adults over 60, the constant load at lower resistance creates real muscle growth without putting too much stress on the elbow joint like free weights,” says Zhong.

1. Begin by tying a resistance band at head level and secure it around a sturdy pole.
2. Grab the end of the band with both hands.
3. Pull the band down so your arms are fully extended, keeping your elbows close to your sides.
4. Use control to return to the starting position.

Standing dumbbell returns

“Most tricep exercises stop loading the muscle before full extension; however, this exercise keeps the muscle tension throughout the range, and that final stretch is where a significant part of the motivation comes from,” says Zhong.

1. Start standing up, holding a dumbbell in each hand.
2. Lean forward slightly, 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.

Standing overhead presses

“This exercise works the triceps, shoulders, and upper back at the same time, and for adults over 60, training multiple muscle groups in one movement is actually more effective than doing each one separately,” notes Jeong.

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing in.
2. Press the weights overhead and extend your arms.
3. Use control when lowering the weights to shoulder height.

Lateral elevation

“The underarm area is directly below the middle deltoid, so strengthening this muscle strengthens the entire upper arm, not just the back,” Zhong said.

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand at your side.
2. With your elbows slightly bent, raise the dumbbells to your sides to shoulder height.
3. Use control to return the weights to the starting position.

Pushups Wall

“Most people don’t bother with it because it’s so easy, but the angle still works the triceps and chest well, and the reduced joint stress allows it to be done every day without breaking the body down over time,” says Zhong.

1. Stand tall, arms length away from the wall.
2. Separate your hands at shoulder level.
3. Bend your elbows to lower your chest towards the wall.
4. Click back.

Alexa Mellardo