To ask if post 50, you really can tighten up the bingo wing upper arm with exercise?

[GenXsurvivor]

Suddenly, over the past few years, everything seems to be heading south, including my upper arms!

I have a serious ‘flap’ going on, something of which has been secured by long sleeved tops!

Now the warm weather is here I realise just how floppy my upper arms have become!

Is there REALLY an exercise that will make a difference? Or post 50 is this really difficult to achieve?

Yes you can. I've done it. Lost a bit of weight and started yoga and lifting weights. Took about a year. Flabby arms in my 50s, toned arms in my 60s.

I saw an advert for wall Pilates, with a wall press (arms above your head- stand on your toes). I’ve been doing it twice a day for about two months and my flappy arms are definitely less flappy now.

Yes with the right exercise. I'm 50 and started two classes, Total Body and Body Pump. Works out at 60 mins of weight training per week. I need to be in a class with an instructor pushing me. There's many over 50s and possibly over 60s in there, really fit. I'm about 8 weeks in and have started to feel the difference in my arms and legs. I am fit and run a few times per week plus work my core, but needed to add in the weights.

I use an electric cellulite massager and it helps. I'm not very good at sticking to a routine though.

2 words:

Caroline Girvan

Check her out on YouTube.

Start with EPIC Beginners and progress from there.

I'm pushing 70 and my bingo wings are consigned to history.

It's VERY hard work, especially when you are starting out, but incredibly rewarding.

After I got over the initial shock of "do I really want to do this?" I started to thoroughly enjoy the workouts.

Life changing.

@Outofthemoonlight You beat me to it. She is life changing. My muscles and my collection of ever-heavier weights are growing.

I am nearly 50. I recently lost 3 stone (now 8 stone 5'5") - no effort involved just sad depressing life circumstances. Before this I'd been trying to lose some weight for 4 years but just kept losing and gaining the same half a stone. Anyway, as part of my previous fitness efforts I'd been doing lots of Caroline Girvan YouTube workouts. Didn't seem to make much difference at the time but now I've lost some fat I've got fabulous toned arms and legs. I don't care now though because I'm so miserable, would rather be plumper and happier. I'd say be kind to yourself.

I also tried the Wall Pilates this year and have noticed a slight improvement.

Started using a Dermaroller recently too and the skin tone looks a bit better, which helps the appearance.

Anyone recommend any creams or lotions that may be worth a go?

Really don’t want to give up sleeveless dresses 😂

Where do you sign up for wall Pilates please?

How did you get your GP to prescribe testosterone gel? Mine out and out refuses.

I went private and got testosterone as I was low, they do blood tests, which the NHS didn't.

The flappiness doesn’t worry me too much - it’s the wrinkly crepey skin. Anything that can be done about that??

I've found that skipping (100+ a day) has made a huge difference for me, I'm 9stone wanting to lose at least another half stone or more but was very concious of the dreaded bingo wings, it takes very little time & I leave my rope around so it's handy even for just waiting on the kettle to boil or whatever...

Yes you can but you need to be lifting much heavier weights than 5kgs and targeting specific muscle groups mainly your triceps and delts, buts also biceps traps and pecs. Some exercises to try would be triceps dips, bent over rows, push ups, overhead tricep extensions, bench press and flys. Aim for 3 sets of 12 at a weight that feels challenging, you should be lifting a weight that takes you to failure by the 12th rep. Do this twice a week and increase weight once you are completing these without getting to failure by the end. Consistency is key as well as correct form and really pushing yourself, it shouldn't feel easy. Unfortunately nothing worthwhile is easy to achieve. Also consider big lifts that utilise multiple muscle groups, like deadlifts. Good luck!

Thank you.

Yes!! My mum is 55 and was very overweight like BMI 45+ .She has been doing weights every day as well as dieting for about 6 months and has made a phenomenal difference to her body shape ( and very little loose skin which i think might still tighten up some more). No bingo wings now!

I had my testosterone levels tested on NHS. It was very low. GP would not prescribe testosterone though. She said that despite NICE guidelines they are not allowed to prescribe it "to see" if it makes a difference. I got it privately. It made a difference. GP might now prescribe it as I know it works for me.

Thanks so much everyone!

Loads of great suggestions!

Looks like it’s something that can be achieved but through hard work.

I need to lose at least a stone and want to firm up but mostly those bingo wings! I can hide my stomach and thighs but don’t necessarily want to have to hide my arms forever more!

Another Caroline Girvan fan here - Iooking back at old photos my arms used to be much larger and looser than they are now. I'm early 50s and did loose a fair chunk of weight as well, but am stronger and more toned than I've ever been.

Just had a quick look at Caroline Girvan! Wow, her arms are amazing!

If I could get a little bit more toned I’d be happy!

Off to buy some weights!!

That's good, I might go back to the GP as I've used it for a year now and they ought to consider it.

You absolutely, totally will not regret it.

Persevere, and you'll start to feel better within a fortnight.
Give it a month and you'll think "wow - am I actually doing this?"
After 3 months you'll feel like a different person - both inside and out!

NB: for anyone who finds Caroline too intimidating, I'd recommend Growingannanas HIIT with weights. Similar format to Ms Girvan, i.e. very professional and easy to follow, but less challenging.

LOL - I know all about collecting weights... If I'd known what I was letting myself in for I would have invested in a top quality adjustable set. As it is, i started out with 3 kg dumbbells; currently using 8 kg and 12 kg. If I come across a reasonably priced 15kg pair I'll grab it - because I know I'll get there at some point 😎

@Outofthemoonlight i really need to give this a try. Hope that I do see results. Don’t know if I’ve got too much ‘bingo wing’ for it to ever bounce back but you never know!

I’ll check out growingannanas HIIT too!

LOL - I know all about collecting weights... If I'd known what I was letting myself in for I would have invested in a top quality adjustable set. As it is, i started out with 3 kg dumbbells; currently using 8 kg and 12 kg. If I come across a reasonably priced 15kg pair I'll grab it - because I know I'll get there at some point

I have just taken delivery of a pair of 12.5kg ones! They'll be used for RDLs, rows etc. Buying it all at once would be a nightmare cost-wise but as you say you work up so it's only a new purchase every few months.