But, this guide is here to save the day. Here, you will find a mix of science and some serious workout moves, you need to know to get rid of those pesky bat wings.
So let’s get flapping then!
What are Bat Wings & the Cause Behind?
But why does this happen?
The Causes Behind Bat Wings
The primary reasons are age and genetics. As we grow older, our skin loses elasticity, and muscle mass decreases, leading to a saggy appearance.Genetic factors also play a significant role in where our body stores fat. Hormonal changes, particularly in women, can also lead to fat accumulation in the upper arms.
Lastly, lack of exercise and a monochrome and monotonous lifestyle may contribute to muscle loss and fat gain, making those bat wings more prominent.
The best and fastest way to get rid of bat wings and for overall fat loss is to combine targeted exercises, a balanced diet, and a few lifestyle changes.
Here’s what you can do:
Targeted Exercises
Slowly include strength training and cardiovascular exercises into your routine because strength training helps muscle building and fat burning, while cardio helps with overall fat loss.Balanced Diet
When you are working towards toned arms and overall weight loss, you need a diet rich in lean proteins, healthy fats, and complex carbohydrates. Make sure that you avoid processed foods and sugary drinks. Besides the diet staying hydrated is also crucial – water helps in muscle recovery and keeps your skin elastic.Lifestyle Changes
Consistency is key to achieving anything you want, even strong toned arms. Make exercise a regular part of your life, not just a short-term fix. Ensure that you get enough sleep for muscle recovery.10 Exercises To Get Rid of Bat Wings
Now, that you have a plan of action, here are 10 exercises that specifically target your triceps and will help you lose weight as well.
Tricep Dips
Sit on the edge of a sturdy chair or bench. Place your hands next to your hips, fingers pointing forward. Slide your hips off the edge and lower your body until your elbows are at a 90-degree angle. Push back up to the starting position.
- Reps and Sets: 3 sets of 12-15 reps.
Push-Ups
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push back up to the starting position.
- Reps and Sets: 3 sets of 10-12 reps.
Tricep Kickbacks
Hold a dumbbell in each hand. Bend at the waist, keeping your back straight. Lift your elbows to your sides and extend your arms back, squeezing your triceps at the top.
- Reps and Sets: 3 sets of 12-15 reps per arm.
Overhead Tricep Extensions
Hold a dumbbell with both hands and lift it overhead. Lower the weight behind your head, keeping your elbows close to your ears. Extend your arms back to the starting position.
- Reps and Sets: 3 sets of 12-15 reps.
Close-Grip Bench Press
Lie on a bench with a barbell. Grip the bar with hands shoulder-width apart. Lower the bar to your chest and push it back up, focusing on your triceps.
- Reps and Sets: 3 sets of 10-12 reps.
Diamond Push-Ups
Get into a push-up position, but place your hands close together, forming a diamond shape with your fingers. Lower your body and push back up.
- Reps and Sets: 3 sets of 8-10 reps.
Tricep Pressdown
Using a cable machine, attach a straight bar. Grip the bar with your hands shoulder-width apart and push it down until your arms are fully extended. Return to the starting position.
- Reps and Sets: 3 sets of 12-15 reps.
Skull Crushers
Lie on a bench with a barbell or dumbbells. Extend your arms straight up and bend your elbows, lowering the weight towards your forehead. Extend your arms back up.
- Reps and Sets: 3 sets of 12-15 reps.
Dumbbell Rows
Place one knee and hand on a bench. Hold a dumbbell in the opposite hand, bend your elbow and lift the weight towards your hip. Lower it back down.
- Reps and Sets: 3 sets of 12-15 reps per arm.
Arm Circles
Extend your arms out to the sides at shoulder height. Make small circles forward for 30 seconds, then backward for 30 seconds.
- Reps and Sets: 3 sets of 30 seconds in each direction.
Next Move: How To Strengthen Arms?
Once you’ve incorporated exercise for bat wings into your routine and start to lose weight, it’s time to strengthen and sculpt your arms further.
Progressive Overload
Gradually increase the weight you lift to build muscle strength and size. This principle, known as progressive overload, ensures continuous muscle adaptation and growth.Compound Movements
Incorporate compound exercises like bench presses, pull-ups, and rows into your routine. These exercises work multiple muscle groups, providing a more versatile workout.Rest and Recovery
Muscles grow during rest, not during workouts. Ensure you have at least one rest day between intense arm sessions and get plenty of sleep.Nutrition
Continue to eat a balanced diet rich in protein, which is essential for muscle repair and growth, or simply follow the 30 30 30 diet.You may take supplements like whey protein if you’re not meeting your protein needs through food alone.
Key Takeaway
But pay heed to the fact that the journey to toned arms is not a sprint but a marathon. You must stay committed, and motivated, and watch as your arms transform into stronger, more defined versions of themselves.
So, roll up those sleeves and get to work!
