Bed Exercises to Get Rid of Arm Jiggle After 50 | Eat This Not That

The subtle changes we notice in our arms as we age – that unwelcome “jiggle” – are a common concern for women over 50. It’s rarely a single cause, but rather a combination of natural shifts: loss of muscle mass (sarcopenia), declining metabolism, reduced collagen and elastin in the skin, and hormonal changes. But addressing this doesn’t necessarily require a gym membership or complicated routines. A series of simple exercises, even performed in bed, can help strengthen and tone the triceps, the muscles at the back of the upper arm, and minimize that familiar wobble.

The wellness team at Dorado Maroma Spa points out that the triceps are often underutilized in daily life. We push and lift, but rarely specifically challenge the back of our arms. This makes them particularly vulnerable to weakening with age. Maintaining strength is key, and these bed exercises offer a gentle, accessible way to do just that.

Seated Tricep Press-Back

1. Begin sitting tall at the edge of the bed with your hands by your hips, fingers pointing forward.
2. Press your palms into the mattress as you gently lift your hips, bending your elbows straight back.
3. Perform 3 sets of 10 to 12 reps, making sure to move slowly and control as you lower.

Lying Tricep Extensions

1. Lie flat on your back and extend your arms toward the sky.
2. Slowly bend your elbows, lowering your hands toward your forehead.
3. Press back up.
4. Perform 3 sets of 12 reps, making sure to squeeze the backs of your arms at the top of the movement.

Reverse Arm Pulses

1. Begin by lying face-down or leaning slightly forward while sitting.
2. Extend both arms straight back by your hips, palms facing down.
3. Lift slightly and pulse up in small movements.
4. Complete 3 sets of 15 pulses.

Incline Bed Pushups

1. Place your hands on the mattress and walk your feet back to assume an incline plank.
2. Lower your chest gradually toward the mattress, keeping your elbows back.
3. Perform 2 to 3 sets of 8 to 10 reps.

These exercises, while simple, target the triceps directly. The incline of the bed in the pushups makes the exercise more accessible, while the other movements focus on controlled contractions to build strength. It’s important to remember that consistency is key. Incorporating these exercises into a regular routine, even a few times a week, can make a noticeable difference over time.

Beyond these exercises, maintaining overall muscle mass is crucial as we age. Strength training, in general, is beneficial for women, helping to combat sarcopenia and boost metabolism. The American Physiological Society has as well published research highlighting how reduced Achilles tendon stiffness, common with aging, can increase the metabolic cost of walking. This research suggests that maintaining tendon health, alongside muscle strength, is important for overall mobility and energy expenditure.

It’s also worth noting that diet plays a significant role. Ensuring adequate protein intake is essential for preserving muscle mass. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on nutrition and exercise plans tailored to your individual needs and health status.

As we navigate the changes that come with age, prioritizing strength and mobility is an investment in our long-term well-being. These bed exercises offer a convenient starting point, but remember to listen to your body and adjust the intensity as needed.