Batwings… sometimes referred to as Bingo Wings, but in most simple terms, stubborn arm fat is a frustration for many women but you can try these amazing workout to reduce arm fat. That drooping arm flab that wobbles every time you wave goodbye can drive you crazy and can often discourage you from wearing the sleeveless tops you appreciate on others. As you age, odds are good that you will start noticing sagging skin and stubborn fat that begins appearing under your upper arms.
Flabby arms can be associated with some factors, including aging, genetics, weight gain, weight loss, and loss of muscle mass. While spot ‘fat loss’ is next to impossible, the best way to eliminate flabby arms is through exercise. The great news is that you do not need an expensive gym membership or fancy exercise equipment to target these muscles. Below we have shared our favorite workout to reduce arm fat so you can say ‘bye bye’ to batwings forever.
Several of these exercises use light dumbbells to create resistance. If you do not have dumbbells, try using canned goods, water bottles, or other weighted objects you can find around your home.
1. Tricep Dips
Begin by sitting on the front half of a chair with your knees bent and feet flat on the floor. Place your arms at your sides and plant your hands on the seat of the chair. Maintain good alignment in your upper body and shift your seat forward to hang off the front of the chair, supporting your weight with your legs and arms. Keeping your arms close to your upper body, slowly bend your elbows to lower your seat downward. Push back up to straighten your arms and complete the tricep dip. Repeat the movement. To make this exercise more challenging, straighten your legs to transfer more bodyweight to your arms.
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Start with 1 set of 10 repetitions.
2. High to Low Plank
Begin in an upright standing position with your feet shoulder-width apart. Hinge from your hips and knees to lower both hands to the floor, then step back with both feet to move into a straight-arm plank position. Maintain good alignment in your head, shoulders, hips, and legs. Engage your core and lower each arm to move into a forearm plank position. Raise back up to a straight-arm plank position to complete 1 repetition. Repeat the sequence of movements. To make this exercise easier, complete the sequence of movements from your knees.
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Start with 1 set of 10 repetitions.
3. Arnold Press
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment in your head, shoulders, hips, and legs. Hold a dumbbell in each hand. Extend your arms out at your sides at shoulder height with your elbows bent at 90-degree angles. Keeping your upper arms at shoulder height, rotate your arms and wrists forward to bring your forearms together. Your palms should be facing your body. Reverse the movement to return to the starting position, then press both arms overhead. Lower your arms to the starting position and repeat the sequence of movements. To make this exercise easier, decrease the weight of your dumbbells or using bodyweight alone.
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Start with 1 set of 10 repetitions.
4. Front Raise to Lateral Raise
Begin in an upright standing position with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting in front of your body. Maintaining a slight bend in your elbows, lift your arms upward in front of your body, stopping slightly below shoulder height. Rotate both arms out laterally out at your sides, then slowly lower your arms downward. Complete the movement in reverse, lifting your slightly bent arms out at your sides until they are just below shoulder height, then rotating your arms inward to be extended in front of your body. Lower your arms to the starting position and repeat the sequence of movements. To make this exercise easier, decrease the weight of your dumbbells or using bodyweight alone.
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Start with 1 set of 10 repetitions.
5. Bent Over Rows
Begin in an upright standing position with your feet shoulder-width apart. Hold a dumbbell in each hand. Keep a slight bend in your knees and hinge from your hips to bend your upper body forward. Maintain good alignment in your head, shoulders, and hips. Let your arms hang down so that your hands are directly below your shoulders. Engage your core and pull your shoulders blades together as you pull both arms back in a rowing motion. Keep your upper arms aligned closely with your sides and squeeze your shoulder blades together at the top position. Slowly lower your arms down to the starting position and repeat the movement. If you do not have dumbbells, resistance tubing is a good alternative for this exercise.
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Start with 1 set of 10 repetitions.
6. Arm Circles
Begin in an upright standing position with your feet shoulder-width apart. Hold a lightweight dumbbell in each hand with your arms at your sides. Keep your elbows straight and lift your arms at your sides up to shoulder height with your palms facing downward. Slowly rotate your straight arms forward in a circular motion. Complete 10 repetitions. Flip your arms over so that your palms are facing upward, then complete 10 repetitions in the opposite direction. To make this exercise easier, eliminate the dumbbells and use bodyweight alone.
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Start with 1 set of 10 repetitions in each direction.
7. Tricep Extensions
Begin in an upright standing position with your feet shoulder-width apart. Maintain good alignment in your head, shoulders, hips, and legs. Hold one dumbbell with both hands and lift your arms overhead. Bend your arms to lower the weight behind your head, then straighten your arms to lift the dumbbell to the starting position. Repeat the movement.
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Start with 1 set of 10 repetitions.
This routine is an absolute muscle-burner, so start with light dumbbells or bodyweight and increase the weight as you gain strength. The muscles along the backs of your arms are notoriously underused in everyday activities, so don’t be surprised if you initially find some of these exercises challenging. Invest 10 minutes, 3 times each week to complete this routine and you can finally say goodbye to those jiggly tricep muscles together with these workout to reduce arm fat.
Looking for even more fantastic exercises to move from flabby to fabulous arms? Click here to learn more.
