Over time the arms lose strength and tone. The muscles of the whole body, including the biceps and triceps, tend to become more flaccid and emptied due to the physiological loss of lean mass due to aging and favored by several factors including a sedentary lifestyle, an inadequate diet and, after the age of 45-50, menopause. To combat the problem it may be useful to include specific exercises for this area three times a week in the fitness routine. To make them it is not necessary to resort to classic traditional tools such as dumbbells, machines and weights. In fact, there are exercises that can be done using some objects that everyone has at home. Firming this area of ​​the body has not only purely aesthetic benefits. Having toned and strong arms also helps to counteract posture problems that can give rise to back pain and shoulder pain. Here are five weightless arm exercises suggested by Giovanna Ventura, fitness and lifestyle coach, to make them firmer.

To strengthen them

Standing with your legs slightly apart, hold two one-and-a-half-liter bottles of water. Raise both arms sideways up to shoulder height. Remain in this position for a second and then return to the starting position. Repeat 10 times for 3 sets, with 30 seconds of recovery.

To remodel them

Standing with your legs slightly apart, place a backpack filled with 3 kilos of books in front of your chest gripping it by the shoulder straps. Then, activate your abs and raise your arms high. Do 3 sets of 10 repetitions, making a 30 second stop each time.

To increase its mobility

Roll up a medium towel like candy and grab it at the ends in front of the thighs. Then, raise your arms and bring the towel up, keeping your shoulders away from your ears. Return to the starting position and perform 3 sets of 10 repetitions each, pausing for 40 seconds each time.

To tone the triceps

Sit on the edge of a chair and place your palms on the seat. Brace your legs and elbows and move your butt off the edge, keeping your feet flat on the floor. Then, extend your arms and return to the starting position. Perform 3 sets of 10 repetitions each, pausing for 40 seconds each time.

To improve posture

In a standing position, grasp the ends of a pair of elastic tights with your hands so that your arms are shoulder-width apart. Then, bring your arms to chest height and open them outwards until reaching the maximum extension of the tights. Remain in this position for a few seconds. Repeat 10 times for 3 series, with 30 seconds of recovery between one and the other.

Other Recipes you can read:

• Easter Monday picnic? 50 ideas to do it at ..

  The Easter Monday picnic it is a real institution. A day at the seaside, in the countryside, but also at the nearest park is ideal for celebrating holiday ..

• Grilling at home: how to do it, for a perfect ..

  It's always good to have a plan B, even in the kitchen. For example, you know how grilling at home? We learned to do it to make ..

• the best of Savonese tripe directly to your home – ..

  In a large pan, brown the finely chopped onion and garlic with a drizzle of oil until golden. Clean the tripe and cut it into strips and add it ..