How to get rid of bat wings: Five arm exercises for strength
SOME bat wing arm exercises, such as triceps extensions and push ups, may help you to get rid of bat wings. However, it is important to combine these with eating a healthy diet and exercising regularly.
When it comes to weight gain, it is common to carry excess weight in different parts of the body, including the thighs, abdomen, and arms.
Excess weight in the arms and back can cause the dreaded bat wing appearance and may lead to poor body image and self-esteem.
You can’t spot-treat fat loss, but improving muscle tone in the upper body can help create a tight and toned appearance. Combined with proper diet and regular exercise, these seven exercises are a great start to getting the tank top arms you desire.
If you are looking to tone your arms, aim for lower weights and higher repetitions. Include cardiovascular exercise like brisk walking or high-intensity training to help decrease fat around the muscles.
Pulley triceps extension
◆ Stand facing an overhead pulley with a
rope attachment connected.
◆ Place your hands on the end of the rope,
palms facing each other.
◆ Stand with feet hip-width apart, knees
slightly bent, and core engaged.
◆ Start with your elbows beside your hips, bent at 90 degrees, and extend your arms down toward the floor until they are straight.
◆ Squeeze into the back of the arms at the
end of the movement.
Repeat 10–15 times. Perform 3 sets.
Triceps push ups
◆ Start in a plank position on your feet or knees. Place your hands directly under your chest. Turn your hands inward so your fingers form a triangle.
◆ Slowly lower yourself to the floor, making sure to keep your body in a straight line with your core engaged.
◆ Push back up into a plank position, squeezing through the back of your arms and midback, pulling your shoulders away from your ears.
◆ Repeat 10–15 times. Perform 3 sets.
Lat pull down
◆ Sit facing the weight stack of an overhead lat pulldown machine with a wide bar attached.
◆ Reach overhead and grab the bar with a wide grip, palms facing away from your body.
◆ Lean back 30–45 degrees and pull the
bar down toward your chest.
◆ Engage your latissimus dorsi, the large
muscles down the sides of your back. Feel as if you are tucking your elbows into your back pockets. Relax your shoulders and neck.
◆ Repeat 10–15 times. Perform 3 sets.
Pilates overhead press
◆ Sit upright on the floor with your legs
in a loose diamond position.
◆ Lean slightly forward at the hips, untucking your tailbone from the floor.
◆ Hold a body bar or dumbbell in each
hand. Hold at chest level with a wide grip. ◆ Pull your shoulder blades down your back, engaging the latissimus dorsi and core muscles.
◆ Push the weight upward away from your body. Aim to keep the bar moving diagonally as opposed to straight overhead. Try not to shrug into your shoulder and keep the rest of your body in a straight line. ◆ Repeat 10–15 times. Perform 3 sets.