In your 50s, aging is often accompanied by muscle atrophy, natural muscle loss, and collagen degradation. In addition, hormonal changes cause the body to store other fat first, especially in the upper arms.
As you age, the triplicate muscles often weaken first, creating a soft, smooth feeling in the back of your arms. Maintaining regular strength and exercise helps restore firmness, improve blood circulation, support collagen regeneration and increase skin elasticity.
Exercises using body weight are a suitable choice. This exercise helps to simultaneously move the muscle groups in the shoulders, chest and core, protect joints, increase functional strength, improve posture and promote lymphatic circulation - a key factor for the arms to become firmer and smoother.
Push-ups against the wall
Stand up straight, about the size of your arms from the wall. Place your arms shoulder-width apart on the surface. Bend your elbows to lower your chest toward the wall. Then, return to the starting position. Do 12 - 15 reps.
arm rotation
Stand up straight with your feet hip-width apart. Stretch both arms at shoulder level. rotate your arms in small, controlled circles, then gradually increase in size. rotate your arms in a circle for 30 seconds in each direction.
Plank touches the shoulder
Start in a high plank position with a straight torso. Raise your right hand to touch your left shoulder and place your hand on the floor. Then, touch your left hand to your right shoulder. Continue to rotate with both hands. Do 10 reps on each side.
Stand up arms
Stand up straight, feet hip-width apart, arms relaxed at both sides. Gently core and keep your chest straight. Raise your arms forward at shoulder level. Then, move your arms to the sides to form a T shape with your body. Lower slowly. Do 12 reps.
