3 Chair Exercises That Smooth Bat Wings in 21 Days After 60

After almost 40 years working as a personal trainer, and the last 25 as co-founder of TRAINFITNESS, the UK’s favorite fitness education company, upper-arm sagging is one of the most common complaints I hear from women in their 60s. Three chair exercises, done consistently for 21 days, produce a visible change in the back of the arm that most people didn’t think was possible without weights or a gym.

Bat wings, the loose skin and soft tissue on the back of the upper arm, are one of the most common concerns I hear from women in their 60s. The underlying cause is almost never the skin itself. The muscle underneath has faded, and the surface follows.

The tricep, the muscle on the back of the upper arm, is one of the fastest muscles to shrink from lack of use. Modern life uses the biceps at the front of the arm for lifting and carrying, but almost nothing uses the triceps. Result: the front of the arm holds its shape, the back doesn’t. What used to be muscle becomes empty space, and the skin sits softer than it did.

The ot...