You probably know what they are already. That’s the term we use to describe that excess skin or flesh that hangs off many men and women’s arms just below the triceps. The excess fat that is stored in the arms and back can result in that flabby surplus of fat and loose skin.
Bat wings are more prevalent older adults or people who are overweight. While they are more common in women, both men and women can struggle with the stubborn fat and sagging skin that begins developing under the upper arms.
What Causes Batwings
Excess fat below the triceps and flabby arms are due to a combination of factors associated with aging and an increased level of overall body fat. As we age, our skin becomes lax and muscle tone diminishes. Also, women are more prone to develop this upper arm fat that men because of their higher estrogen levels. Typically, women carry between 6-11% more body fat than men.
Flabby arms (not just batwings) can also be caused by a loss of elasticity in the skin, reduced physical activity that engages the arms and upper body, and a loss of muscle mass. As you see, there are several variables that contribute to this condition.
What to Do About It!
When it comes to reducing or eliminating bat wings, and developing a tighter, leaner arm and shoulder physique, we have to manage the amount of fat in those areas by adopting a more disciplined diet, and we need to adopt a regular and consistent exercise regimen to help create a tight, more toned appearance.
This is probably something you’ve heard many times; diet and exercise. But that’s the formula that works consistently. Yes, there are some people who, because of either need or desire, might have a procedure to reduce the sag. But for everyone else, the only solid, reliable way is to manage our diet and engage in a consistent exercise regimen to trim those arms.
Now, when you hear hear the words, “exercise regimen”, don’t panic. We’re not talking about hours in the gym. All of the exercises you need to tighten those arms can be done at home. The key is consistency. In order to get the greatest benefit from the exercises and have them be most effective, you should do them at least 4-5 times a week. Here are some of the exercises that are most effective in developing those tight, toned arms that require no equipment.
Exercises for Home
1. Triceps Pushups
Pushups can be a challenge for some people because they can be difficult. If you feel comfortable and strong enough to do these while on your toes, that’s great. However, they can be just as effective (and less difficult) when you do them from your knees.
1. Begin in a plank position, either on your toes or knees. (Don’t worry if being on your toes is too challenging. Being on your knees is fine. Actually, it’s preferable to be on your knees because the average person can do more reps from this position.)
2. Position your hands directly below your chest, fingertips together so that they form a triangle. The closer your hands are together, the more effective the exercise will be. If you do find that this is difficult to do when you’re just starting out, move your hands to a wider position until your strength improves and you feel more comfortable.
3. Keeping your body as straight as possible and your eyes looking down at the floor in front of you, lower yourself to the floor, but not too low. Your chin should only 6-8 inches from the floor.
4. Push yourself back up into the starting plank position, keeping your back and arms tight, relaxing them when you are back up into your starting position.
5. Perform the pushup for 10 repetitions (or more if you feel strong enough), for 3-4 sets. Pause 15-20 seconds between each set.
2. Wall Pushups (Alternate for standard pushups)
If you are a beginner with standard pushups and don’t feel like you’re ready to do them from the floor, or you have a shoulder injury, Wall Pushups can be both effective and pose minimal challenges for the shoulder.
1. Stand in front of the wall about an arm’s length away. Position your feet about shoulder-width apart. If you want to make the pushup a bit more challenging, move your feet farther away from the wall so that you are leaning in more.
2. Position your hands at shoulder height and shoulder-width apart. Lean forward, extending the arms and place your hands flat on the wall.
3. Lean in, lowering your body toward the wall, tightening your arms and back as you do. Remember to keep your body as straight as possible. Avoid bending at the waist while doing this exercise. Pause for two seconds and then extend your arms again to push out from the wall, keeping your hands flat on the wall.
4. Perform the pushup for 10 to 15 repetitions, for 3-4 sets. Pause for 10-15 seconds between each set.
2. Tricep Extensions
If you have a bench at home, you can use it for this exercise. If not, you can do this exercise from the floor.
1. Lie on the bench or the floor, holding either a bar or dumbbells shoulder width.
2. Extend your arms, bending at the elbows until they are almost straight up from your body.
3. Slowly bring your arms back down to the starting position. (Slower is more effective.)
4. Repeat the extension 10-15 times for 3-4 sets. Pause for 10-15 seconds between each set.
3. Deltoid Raises
1. Stand with your feet a bit closer than shoulder-width apart, knees bent slightly. Don’t lock your knees. Lean forward just a bit and make sure your stomach/abs are tightened.
2. Hold your dumbbells down beside your body, palms facing inward toward your thighs.
3. Raise your arms out to the side until they are about even with your shoulders. Don’t lock your elbows, but make sure your arms are just about fully extended.
4. Return your arms to the starting position, but stop the dumbbells before they touch and rest on your thighs.
5. Repeat the raises 15-20 times for 3 sets. Pause for 15-20 seconds between each set.
4. Press Extensions
Shoulder Press Extensions are a modified form of the standard overhead press, but work the upper arms in addition to the overhead press alone.
1. Sit upright on the floor, back straight, and bring your feet in so that your legs form a diamond.
2. Grab your dumbbells and hold them at chest level with a wide grip. This means that the dumbbells will be closer to your shoulders instead of closer to your body.
3. With your back straight (very important) press the dumbbells upward and away from your body in a diagonal motion. You are not pressing them overhead. Make sure your back remains as straight as possible.
4. Repeat the exercise 10-12 times for 3 sets. Pause for 15-20 seconds between each set.
5. Tricep Dips (Chair or Bench)
Tricep Dips are great for targeting your triceps, which will lead to firmer, toned upper arms.
1. Sit right on the edge of the chair making sure your posture is good. Keep your back straight, and keep your feet flat on the floor. Place your hand onto the chair directly below your shoulders.
2. Keeping your knees bent, move your feet forward, sliding your butt off the front of the chair. If you want to increase the difficulty a bit. Keep your legs straight.
3. Bend your elbows to lower your hips down, and then extend your arms to lift your body up.
4. Try to remember to avoid just moving your hips up and down. Maintain that good posture, and use your arms to raise and lower your body.
5. Repeat the exercise 7-10 times for 3 sets. Pause 30 seconds between each set.
6. Tricep Dips (Floor)
This is another version of Tricep Dips if you don’t have a chair that’s appropriate, or if you would just prefer to do them on the floor.
1. Sit on the floor or your mat and plant your feet on the ground in front of you. Your knees should be at about a 45-degree angle.
2. Place your hands on the floor right beside your hips.
3. Lift your butt off the floor and bring your hips toward your heels. Now, most of your weight will be resting on your arms.
4. Now you are going to flex your arms down, touch your butt gently to the floor, and then back up. Your elbows are going to stay behind you, and you’ll simply lower and raise your butt from the floor using only your arms.
5. Repeat the exercise 10 times for 3 sets. Pause 30 seconds between each set.
Bottom Line:
If you perform these exercises on a regular basis, your body will begin to ‘react’ and transform. That’s physiology. It’s also important to remember that managing your diet is at least as important (or actually, more important) in your effort to reduce the fat on your lower arms, and tighten & tone those biceps.
The keys to your success:
Be Consistent – Your body will respond to those exercises and activities that are done on a regular basis. Create a calendar or schedule for your exercise regimen.
Commit to 30 Days to Start – Start your exercise habit by committing to 30 days of consistent exercise. This short-term commitment will give you a realistic and achievable goal. After the first 30 days, start your next session.
Plan Your Session – It’s a good idea to plan your workouts. Before you start, write down each exercise you’ll be doing, how many repetitions of each exercise, and how many rotations you plan to complete.
Monitor Your Progress – As the exercises become less difficult, that’s a sign that your strength and flexibility are improving. Increase your reps or your rotations as this happens to keep you challenged, and to continue to work those muscles and trim the fat.
Be Patient! – When you begin your exercise regimen, and are consistent, it’s easy to become a bit impatient. You’ll want to see the fat melt off and the muscles tighten quickly. But remember, it took some time for the fat below your biceps to form, and it will take some time to take it off. Being patient will also help with your consistency.
Manage Your Diet – While exercise is an important component in improving your body, it is very important that you maintain a good, healthy diet.
If you are effective in managing your diet and you’re consistent with your exercise regimen, you definitely will begin to see the difference in your shoulders, biceps, arms, and yes, those batwings!