Bat wings are accepted only in the last day of October, and that’s Halloween. But if you have bat wings the entire year, and that fleshy folds hang from your upper arms, then you must have a big problem, and you are probably reading our article right now, to get rid of it.
Well, you’ve clicked the right button for that, because I prepared for all of you bat wings “lovers”, the best exercises that will tone flabby arms and will get you rid of bat wings for good.
After a certain age, about 30 years or so, the skin isn’t so firm and it starts hanging, and that’s not a pleasant thing to see. But if you start our following programme to do some intense exercising, you’ll get the perfect arms in less than 1 week.
The most important thing is to practice these exercises daily, and you’ll see at the end of the week how tone and firm your arms will be.
Image Credits: Plank-Ups
This plank up position is a challenging exercise that targets your shoulders, arms, and core. It’s perfect for strengthening your shoulders and core strength. And to begin this workout, start to maintain a solid plank position and do not let your hips sway throughout the whole exercise. Drop your right forearm down to replace the right hand, then drop the left forearm down to replace the left hand. Halfway through, return to the starting position so you strengthen your arms.
2. Arm Circle
Image Credits: Arm Circle
No workout equipment, no problem. You can easily do this exercise anywhere, inside or out. So how does it goes? Stand up straight and extend your arms straight out by the sides at shoulder height. Slowly, begin to make ten small circles forward and switch direction after. As you get stronger, try to make big circles with weights to burn more calories tone your arms faster.
3. Lying Tricep Extension
Image Credits: Lying Tricep Extension
What you’ll need for this arm workout is a couple of dumbbells and a yoga mat for back protection. Lay on your back, hold dumbbells in your both hands and fully extend your arms towards the ceiling palms facing each other. Hinge your elbow while lowering the dumbbells until they are next to your ears but not touching the floor. Then extend back toward the ceiling, returning to the starting position. Do a rep of ten for this one.
4. Shoulder Press
Image Credits: Shoulder Press
While standing and holding a dumbbell in both hands, bend your elbows bringing hands to shoulders and palms facing forward. Straighten your arms above you and end the elbows coming back to the starting position to complete one rep. You can also do this while sitting to help carve your abs as well.
5.Flamingo Reverse Fly
Image Credits: Flamingo Reverse Fly
Get ready for a total-body challenge. This flamingo reverse fly exercise will give you a bonus cardio workout, getting your heart rate high and increasing calorie burned.
Stand on your left leg with a dumbbell in each hand, lean forward and lift your right leg in one straight line until your weights are reaching down toward the floor. Open your arms outward, keep them straight until they reach the height of your shoulders. Then, keeping the core engaged, lower them back down with control. Keep your balance and you’ll have toned arms in no time.
6. Plank Jacks
Image Credits: Plank Jacks
A combination of plank and jumping jacks, this exercise will definitely get you in shape. Begin in a high plank position and jump your feet out and in like jumping jacks. This a core body exercise that’ll strengthen your muscles of the core and improves stability. It also focuses on your lower abs for a flat belly, so it’s a total win.
7. Triceps Push Back
Image Credits: Triceps Push Back
Strengthen your triceps and arms with this easy to do exercise. You just have to stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, and palms facing back. Slowly lift your arms straight back and extend then return to sides after.
8. Overhead Bend
Image Credits: Overhead Bend
I think this is the easiest and most basic arm exercise that anyone can do anywhere. All you have to do is stand up straight holding a dumbbell in each hand and bend your right elbow to your hip and hinge over to left from waist. Do the same in a different direction, repeat and you’re done. Pretty easy right!
9. Diamond Push Ups
Image Credits: Diamond Push Ups
Targeting your core arm strength and triceps, this exercise will challenge your endurance and power. To start, get in a push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. Bend elbows to lower your torso toward the ground to do a complete push-up.
10. Superman Pose
Image Credits: Superman Pose
To end your arm exercise, lie face down with your arms out in front of you and legs straight behind you like what Superman does. Lift your arms, chest, and legs off the floor, keeping core and butt tight. Pause and then slowly lower everything back down.
Image Credits: Stylecraze