Page 1
Beauty Style Fitness Wellness Living #RealTalk #EmbraceYourAge
Stay up to date

Get on the List

Unlock our weekly newsletter packed with tips on living authentically, healthfully, and stylishly at every age.Get on the List: The best beauty, fashion, wellness and fitness tips straight to your inbox

How to Tone and Tighten Your Arms

Bingo wings. Flying squirrels. The toothbrush wiggle. Flabby arms by any name are a pain point for a lot of women. Toning your arms in your 50s is no different than in your 30s: You can build muscle at any age — it’s just a bit easier when you’re younger. Ready to get started? Here are the best arm exercises for women over 50.

Ideally you will have a bench or chair, a set of 5- or 10-pound hand weights, and a mat. Do these exercises as a circuit (move from one exercise right to the next), striving for five sets of 15 to 20 reps each, three to four times a week.

1. Body-weight push-up to forearm plank

The Move: From a straight-arm plank position, lower your body halfway then push back up. Repeat up to 20 reps. Then lower to your forearms and hold 30 to 60 seconds.
The Muscles Worked: Chest, triceps, shoulders, and abdominals.

2. Bench or chair dip

The Move: Sit on the edge of a bench or chair, facing away from the bench or chair, feet firmly on the floor. Place your palms on either side of your butt. Drop your butt off the bench or chair; bend your elbows and lower your body until your elbows are at a 90-degree angle. Straighten arms. Repeat 15 to 20 times. Advanced technique: lift one leg off the floor.
The Muscles Worked: Shoulders, forearms, chest, and back.

Best Arm Exercises for Women Over 50

3. Burpee

The Move: This cardio move works the arms — and pretty much every other muscle in the body. Start standing with feet hip width apart and arms at your sides. Lower into a squat position and place your palms on the floor. Jump both legs back so that you are at the top of a push-up. Jump both legs back into a squat and stand up. That’s one rep. Repeat 15 to 20 times. Advance technique: Do a push-up before you go from plank to squat or jump up, arms overhead, at the top of the burpee (when you stand back up).
The Muscles Worked: Chest, triceps, shoulders, abs, and glutes.

4. Bicep curl and press

The Move: Stand or sit in a chair; keep your back straight and your arms extended straight down. Bend your elbows and curl weights into a bicep contraction. Then press the weights overhead. Reverse the action to your starting position. That’s one rep. Repeat 10 to 15 times, depending how heavy your weights are.
The Muscles Worked: Biceps and shoulders.

5. Reverse fly

The Move: Sit in a chair. Keeping your back flat, bend forward at the waist. Holding your weights with your palms facing the floor, with only a slight bend in your elbows, lift your arms to a T while squeezing your shoulder blades together. Lower arms slowly back to start. Repeat 15 to 20 times.
The Muscles worked: Rear deltoids, triceps, and lats (back muscles).

These moves may not give you guns like Madonna or Michelle Obama, but do them regularly and you will see improvement.

Christine Khuri has been a fitness instructor for more than two decades. She was also our featured guest in December 2016. 

Photos: jacoblund, 4×6

You Might Also Like

Learn to Embrace Active Recovery Days
Fitness

Learn to Embrace Active Recovery Days

In today’s “go big or go home” mentality, it is easy to...

read
Digital Fitness: Yay or Nay?
Fitness

Digital Fitness: Yay or Nay?

The music’s pumping, the sweat is dripping, and the high-energy instructor is...

read
11 Water Bottles We’re Thirsty For
Fitness

11 Water Bottles We’re Thirsty For

Above the political din, the conversation about saving the planet rises. Innovative...

read
Fitness Icon Gabrielle Reece Serves Tips for Good Sleep
Living

Fitness Icon Gabrielle Reece Serves Tips for Good Sleep

Like many women, fitness pro, activist, author, actor, and model Gabrielle Reece...

read
You’re Not Too Old For ... Slam Balls
Fitness

You’re Not Too Old For ... Slam Balls

Slam balls are an effective way to enhance your workout. Weighing 6...

read
How to Get Started With a Fitness Routine at 65
Fitness

How to Get Started With a Fitness Routine at 65

If you’ve never made exercise a part of your lifestyle or you’ve...

read
Get Glowing With 8 Highlighters We Love
Beauty

Get Glowing With 8 Highlighters We Love

The solution to chronic fatigue requires a holistic deep dive into your...

read
Eat This Now: Overnight Pumpkin Oatmeal
Wellness

Eat This Now: Overnight Pumpkin Oatmeal

We at The Fine Line eat lots of oatmeal. Especially in the...

read
Women Who Inspire: BRU Bone Broth Founder Soo-Ah Landa
Living

Women Who Inspire: BRU Bone Broth Founder Soo-Ah Landa

Some might say bone broth is having a moment, but don’t tell...

read
‘Gilmore Girls’ and Me
#RealTalk

‘Gilmore Girls’ and Me

The seven-season series Gilmore Girls and its four afterglow episodes, A Year in the Life,...

read
6 Good Reasons to Eat More Fiber
Wellness

6 Good Reasons to Eat More Fiber

Fiber is the indigestible part of a carbohydrate that packs a powerful...

read
Learn to Embrace Active Recovery Days
Fitness

Learn to Embrace Active Recovery Days

In today’s “go big or go home” mentality, it is easy to...

read
Give Yourself a Gray Hair Makeover
Beauty

Give Yourself a Gray Hair Makeover

As your hair’s pigment seemingly evaporates into thin air, you might notice...

read
7 Ways to Strengthen Bones Naturally
Wellness

7 Ways to Strengthen Bones Naturally

For many, bone density holds cause for concern: Osteoporosis is a diagnosis...

read
Beauty Buzzwords: Beta Hydroxy Acids
Beauty

Beauty Buzzwords: Beta Hydroxy Acids

When you were younger, your skin functioned more nimbly. It produced loads...

read
9 Little Black Dresses That Work Around the Clock
Style

9 Little Black Dresses That Work Around the Clock

We’ve been contemplating the idea of a uniform. These little black dresses...

read
Digital Fitness: Yay or Nay?
Fitness

Digital Fitness: Yay or Nay?

The music’s pumping, the sweat is dripping, and the high-energy instructor is...

read
Why I Hold On Tight to Old Friends
#RealTalk

Why I Hold On Tight to Old Friends

One of the biggest arguments I ever had with my father was...

read
Office Hours: What Should I Wear on a Job Interview?
Living

Office Hours: What Should I Wear on a Job Interview?

Welcome to Office Hours, where each month a Fairygodboss expert answers a question from...

read
Women Who Inspire: Beauty Industry Titan Bobbi Brown
Living

Women Who Inspire: Beauty Industry Titan Bobbi Brown

When makeup artist Bobbi Brown created 10 simple brown-based lipsticks at her...

read
The ‘I Am’ Project Showcases Ageless Beauty
#RealTalk

The ‘I Am’ Project Showcases Ageless Beauty

Angelika Buettner is on a crusade to celebrate the natural beauty of...

read
11 Water Bottles We’re Thirsty For
Fitness

11 Water Bottles We’re Thirsty For

Above the political din, the conversation about saving the planet rises. Innovative...

read
My Second Awkward Stage
#RealTalk

My Second Awkward Stage

A couple of weeks ago, I took my eldest son and my...

read
3 Foam Roller Exercises to Limber You Up
Wellness

3 Foam Roller Exercises to Limber You Up

Pretty much everyone can benefit from a few foam roller exercises, says...

read
Every Little Reason to Use a Foam Roller
Wellness

Every Little Reason to Use a Foam Roller

If you experience stress or regularly exercise, your muscles will thank you...

read
‘Aging Isn’t for Wimps’ and Other Quotes From Our Readers
#RealTalk

‘Aging Isn’t for Wimps’ and Other Quotes From Our Readers

We asked our Facebook followers what part of aging has surprised them...

read
Beauty Buzzwords: Vitamin E
Beauty

Beauty Buzzwords: Vitamin E

We’re always on the lookout for products that multitask, so if an...

read
Road Test: Elle Macpherson’s SUPER ELIXIR Greens
Beauty

Road Test: Elle Macpherson’s SUPER ELIXIR Greens

I was preparing to write this story when I met a long-time...

read
Women Who Inspire: The F-Factor Diet Founder Tanya Zuckerbrot
Wellness

Women Who Inspire: The F-Factor Diet Founder Tanya Zuckerbrot

Food was always an important part of Tanya Zuckerbrot’s life growing up,...

read
8 Red Lipsticks for a Luscious Pucker
Beauty

8 Red Lipsticks for a Luscious Pucker

Think you can’t rock red lipstick in your 40s and beyond? Think...

read
Load More
share
To Top