What Are Bat Wings?
Bat wings are the soft, saggy area under your upper arms that appears when you lift your arms or wave them. It’s typically a combination of extra fat and loose skin that shows up when the triceps (muscles in the back of your arms) are not toned. This can happen because you have gained weight, are getting older, or just haven’t been working out that part of your body as much.
There are lots of people who have it too. So you’re not alone. And while it may be annoying at times the good news is that with some exercises and a little consistency you can start building up that area and eventually get rid of the flab.
Can You Get Rid of Bat Wings?
Yes, you can get rid of bat wings, but it takes a little time and effort. There’s no shortcut where you do one exercise and suddenly your arms are tight and toned. It doesn’t work like that. What actually helps is doing the right kind of workouts, things that target your triceps, along with some cardio, and just eating better overall. Slowly, as you lose fat and build muscle, your arms start to look more firm and less wobbly. It’s not about getting ripped overnight, it’s just about being consistent and not giving up after a week.
9 Best Exercises to Get Rid of Bat Wings at Home
Tricep Dips (Using a Chair)
This one’s simple and super effective. All you need is a sturdy chair or even a low table. Sit on the edge, place your hands beside your hips, and walk your feet forward so your body is off the chair. Then slowly lower your body by bending your elbows, and push back up. It targets the back of your arms, right where bat wings usually sit. Try doing 10 to 15 reps, take a short rest, and go for 2 to 3 sets.
Looking for more arm workouts without equipment? Check out this expert-approved guide to arm exercises you can do without weights.
Tricep Kickbacks
You can use a set of light dumbbells (or even water bottles if you don’t have weights ) and stand with your feet hip – wide bend your knees slightly and lean forward slightly from your waist Keep your elbows close to your body and straighten your arms back like you’re trying to kick something behind you. Squeeze your triceps at the top, then slowly return to start. This move directly works on that flabby area. Aim for 12 to 15 reps per arm, 2 to 3 sets.
Push-ups
You really can’t go wrong with push-ups. They work your whole upper body, including your triceps. Start in a plank position with your arms slightly apart, a little wider than shoulder width. Lower yourself down toward the floor by bending your elbows. Push yourself back up into the starting position. If you find it difficult to do regular push-ups, move on to knee push-ups until you gain a bit of strength. Do about 8 to 12 reps for 2 to 3 sets.
Arm Circles
This is the easiest one and can be done anywhere. Stand with feet shoulder-width apart and extend your arms straight out to either side. Make small circles with your arms that start smaller (building in size) and do it for about 30 seconds in one direction and 30 seconds in the other. It’s simple but very effective, and you get all the shoulder and triceps involved. Do 2 to 3 sets.
Close-Grip Push-ups
This is not a direct way to do the standard push-up. Instead, start from a plank position with your hands together in front of your chest in a vertical position just under your shoulders. Lower yourself down while keeping your elbows close to your body, and then return to a vertical position. You may find it a little harder than doing a normal push-up, but it’s great for working out those bat wings. Try 8 to 10 reps per set and 2 to 3 sets.
Tricep Extensions (Overhead)
Place a dumbbell over your head ( or with your heavy book or water bottle if you don’t have one ) with both hands above your head. Keep your elbows close to your ears and slowly lower the weight behind your head by bending your elbows. Then, extend your arms back up. This exercise targets your triceps and helps firm up the underarm area. Try for 10 to 12 reps, doing 2 to 3 sets.
Plank to Push-up
This is a little tough but provides a great workout for the upper body. Start with one arm in a plank position facing up in front of you. Push up on your hands one at a time in order to come into a high plank position. Lower yourself one arm down in order to get back into the forearm plank form. You will be working the triceps, shoulders, and core in this exercise. Do 8 to 10 reps for 2 to 3 sets.
Diamond Push-ups
This sort of push-up is great for isolating the triceps pretty well. Stand in a push-up position, with your hands together so your thumbs and index fingers form a diamond shape on the floor. Lower your chest down towards your hands keeping your elbows close to your body, then push back up. It’s slightly harder than regular push-ups, but it’s amazing for working the bat wings. Do 6 to 10 reps in 2 to 3 sets.
Superman Raises
This will work your upper back and triceps. Lie face down on the floor with arms straight out in front of you. Lift both your arms and legs off the ground as high as you can, while squeezing your lower back and triceps. Hold for a second, then lower back down. This will work both your upper body strength and increase arm tightness. You should do 12 – 15 reps, 2 – 3 sets.
Pro Tips for Better Results
If you’re serious about getting those bat wings off, a few extra tips can go a long way toward speeding up your physical transformation. First off, make sure you keep your workouts varied! By doing the same old exercises over and over again, your body will become used to them and develop habit patterns to keep the muscles engaged.
Another huge factor is nutrition. Depending on how many arm exercises you do and how much processed food and empty calories you’re consuming, it will be tough to lose the fat that’s blocking those muscles from being toned. You need to eat lean protein, healthy fats, and plenty of vegetables for both muscle growth and fat loss.
Finally, make sure you don’t give up. There is no magic bullet to lifting weights. You will not gain 15 pounds of muscle in a week, but if you keep working out and are patient, it will come. And remember, you should also take days off because muscles are built when you rest, not when you work out all day.
We all have those moments when we wish our arms were a little more toned.
Getting rid of bat wings is totally achievable. But now, it’s your turn! After reading through these exercises and tips, let us know:
What’s your go-to way to fight obesity?
Let’s see what works best for everyone!
Find the top workouts to tone your arms and eliminate bat wings. From tricep dips to push-ups, these basic motions can help to firm the underarm region and enhance muscular definition. For quicker outcomes, combine them with a regular diet and consistency.
FAQs: How to Get Rid of Bat Wings
Q1. What are bat wings?
Particularly apparent when you lift or wave your arms, bat wings are the soft, flabby area of skin and fat beneath your upper arms. Usually, it results from natural aging, weight increase, or loss of muscle tone.
Q2. Can I get rid of bat wings without surgery?
Yes! With the right combination of targeted exercises, such as tricep dips and push-ups, along with a healthy diet and consistent exercise, you can reduce the appearance of bat wings and firm up your arms naturally.
Q3. How long will it take to get rid of bat wings?
Results vary based on your body, consistency, and effort. However, with regular exercise and a proper diet, you can start seeing noticeable changes in 4 to 6 weeks. Patience and consistency are key!
Q4. Do I need heavy weights to tone my arms?
No, you don’t need heavy weights. Bodyweight exercises, such as push-ups, tricep dips, and arm circles, can also effectively target your arms. If you want to increase intensity, you can gradually add light weights.
Q5. Can I target fat loss in just my arms?
Unfortunately, spot reduction (losing fat in just one area) isn’t possible. However, by reducing overall body fat through exercise and diet, you’ll start seeing fat loss in the arms as well.
Q6. What should I eat to help tone my arms?
Focus on a balanced diet that includes lean proteins, healthy fats, and plenty of fruits and vegetables. Reducing processed foods and sugars will help lower overall body fat, which will aid in toning your arms.
Conclusion
Bat wings are not a “quick fix, ” but with dedicated work and the right exercises, you can tighten that region up and be more confident. Please keep in mind, though, it’s not all quick fixes; it’s about consistency, incorporating some strength training exercises with cardio, and following a healthy diet. Work on working out your triceps, burning off fat, and building muscle, and in time, you’ll see a firmer, toned appearance. Give it a shot, and those nights out in sleeves won’t be as stressful anymore. You got this!
