Are you looking for a simple yet effective way to tone your arms after 40? Many women in perimenopause and menopause notice changes in muscle tone, strength, and body composition, especially in the arms. That’s why adding strength training into your routine is key.
One of the best beginner-friendly moves to fight flabby arms is the triceps kickback. It directly targets the back of the arms, helping you build lean muscle, improve strength, and feel more confident in sleeveless clothes.
How to Do Triceps Kickbacks (Step-by-Step)
- Starting position:
- Use a pair of light dumbbells (2–5 kg / 5–10 lbs).
- Bend your knees slightly and hinge forward at the hips with a flat back.
- Keep elbows close to your torso, bent at 90°.
- Movement:
- Extend your arms backward until they are almost straight.
- Squeeze the triceps (back of your arms).
- Return slowly to the starting position.
- Breathing:
- Exhale as you extend.
- Inhale as you return.
Aim for 10–15 reps, 2–3 sets.
Benefits for Women in Perimenopause & Menopause
- Arm toning after 40: Helps reduce flabbiness and create definition.
- Boosts strength: Makes daily activities easier—carrying groceries, lifting kids or grandkids, gardening.
- Supports bone health: Weight training is vital during perimenopause & menopause to prevent bone loss and reduce osteoporosis risk.
- Increases metabolism: More muscle means burning more calories at rest, which is helpful for managing weight changes during menopause.
- Improves confidence: Strong, toned arms empower you to feel comfortable in your body.
Tips for Best Results
- Start with light weights to learn proper form.
- Keep shoulders steady; the movement comes only from the elbows.
- Pair with other strength training exercises for a full-body menopause workout routine.
- Consistency is key—2–3 times a week is enough to see results.
Strong arms = strong confidence.
Whether you’re in your 40s, 50s, or beyond, adding triceps kickbacks to your routine helps you stay toned, independent, and energized throughout menopause.
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