The first thought that many people have when they see their arms begin to lose muscle definition and develop sag is their appearance. But there’s much more that’s going on behind the scenes. Sarcopenia is the natural age-related process of muscle loss that can negatively impact strength and the ability to perform daily tasks with ease. In addition, elastin and collagen production decline with age, which can contribute to a wrinkly, droopy appearance.

The steps you take to get your arms back into shape can help boost muscle definition while ensuring you remain active and independent. Karly Mendez, PhD, Senior Human Performance Specialist with Memorial Hermann Rockets Sports Medicine Institute, shares how to get started with four daily exercises that can help strengthen and tone your arms after 60. The best part? No gym membership is required!

There are some caveats to keep in mind before getting started.

“Strength training increases muscle mass along with toning the muscles. Exercise itself cannot restore lost skin elasticity, so rebuilding muscle underneath fills out the skin, providing a firmer, smoother contour to the arm (muscle tone),” explains Mendez.

Chair Tricep Dips

“The chair tricep dip targets the triceps using body weight without requiring extra gear. It is a simple and effective exercise for strengthening the back of the arm (triceps),” Mendez explains.

1. Begin sitting at the edge of a sturdy chair.
2. Place your hands on the edge of the seat and lift your tailbone off the chair.
3. Walk your feet away until your knees, hips, and torso form 90-degree angles.
4. Activate your core and keep your shoulders relaxed as you bend your elbows to lower your body just below the seat.
5. Press back up until your arms are straight, engaging your triceps as you do so.

RELATED: 7 At-Home Arm Exercises That Smooth Jiggle in 30 Days After 45 (No Weights)

Tricep Kickbacks

“The tricep kickback directly isolates the triceps without putting a ton of stress on your shoulders. This exercise keeps the arm under controlled tension throughout the entire range of motion,” Mendez says.

1. Begin by standing tall, holding a light dumbbell or water bottle in each hand.
2. Hinge forward just a bit, keeping your back flat and your core engaged.
3. Keep your upper arms parallel to the ground as you extend the weights behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the start position.

RELATED: 5 Arm-Firming Exercises That Smooth Bat Wings in 30 Days After 50

Hammer Curls

“The bicep hammer curl targets the biceps brachii and underlying brachialis. This exercise requires a neutral grip (palms facing in) which is easier for those who have older joints, all while building muscle in the front of the arm (bicep),” explains Mendez.

1. Begin standing tall or seated with your feet flat on the floor.
2. Hold a dumbbell in each hand, using a neutral grip.
3. Keep your arms completely extended at your sides and relax your shoulders.
4. With your palms facing inward, curl the weights up toward your shoulders.
5. Use control to lower.

RELATED: 7 Moves to Build Strong Arms in 30 Days After 45

Overhead Extensions

“The overhead tricep extension targets the long head of the triceps (the largest portion of back-of-arm muscle volume). If using a resistance band, the tension provides smooth resistance without overloading the shoulder joints (like what could happen with a heavy dumbbell),” Mendez explains.

1. Begin standing tall or seated on a sturdy chair, holding a dumbbell in each hand straight overhead, palms facing inward.
2. Keep your elbows close to your ears as you slowly lower the dumbbells toward the back of your head, feeling the stretch in your triceps.
3. Use control to press the weights back overhead.

The post 4 Daily Exercises That Firm Sagging Arms Faster Than Gym Classes After 60 appeared first on Eat This Not That.