6 Arm Exercises to Tone Up Your Bat Wings

Bat Wings mean fats under your upper arm . It makes your arms look saggy and heavy. The flabby arm is the common problem with the female or with the middle-aged women basically without of lack of exercises that flabby arms gains.

Flabby arms, sometimes referred to as flabby arms, are a common problem area, especially in women who store more fat in their upper arms than men, mainly due to hormones.

A well-balanced diet and regular exercise can reduce body fat including excess fat in the back of your upper arms. When the fat reduces, targeted toning exercises can ensure the muscles that are displayed are well defined. So to reduce this simple thing is low weighs or the resistance bands can be taken. Once when you consult a physiotherapist, they will train you how to do the exercises.

1. Arm Circles:

A very easy and effective exercise to tone arms, underarms and to improve shoulder flexibility. You can do this exercise anywhere, anytime while watching TV or listening to the radio.This exercise can be done while sitting or standing based on your comfort.

How To Do:

  • Comfortably sit on a mat and extend your arms straight out to the sides, your arms should be held parallel to the ground.
  • Now rotate your arms in small, circular motion.
  • Do in clockwise and anticlockwise direction.
  • Repeat for 20 times each in both the direction.

2. Push Ups:

How To Do:

  • This is a floor exercise you may be familiar with.
  • Lower yourself to the floor and place your hands under your shoulders.
  • Keeping your elbows close to your side, lower your body towards the floor.
  • Return to the starting position and repeat 10-15 times.
  • If you find this difficult it might help to change your starting position
    let your knees bend and touch the floor.

3. Dips:

How To Do:

  • Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt.
  • Extend your legs straight out in front of you.
  • Now, lift your bottom off the bench. This is your starting position.
  • To do the exercise, bend your elbows and lower your butt towards the floor.
  • Push up until your arms are straight again and repeat.

4. Triceps Extensions:

How To Do:

  • Lie on a weight bench while holding a barbell. Your hands should be about shoulder-width apart on the barbell.
  • Choose a weight that is comfortable for you to start, then gradually increase the weight as you become stronger.
  • You should also use a spotter for this exercise.
  • Extend your arms over your head until your arms are almost fully extended and the barbell is above your forehead.
  • Slowly lower the barbell back down towards your head without touching it.
  • Repeat as many times and you like, taking rests in between when necessary.

5. Triceps kickbacks with Band:

How To Do:

  • Stand on the resistance bands feet shoulder width apart.
  • Grab the handles with palms facing the ceiling.
  • Hinge from the hips forward, with a flat back.
  • Elbows at your sides and extend your palms towards the ceiling.
  • Hold for a count of 2 (squeezing your triceps muscle), slowly return your palms back to the starting position for a count of 4.

6. Bent Over Row:

How To Do:

  • To do bent over rows, stand with your feet shoulder-width apart.
  • Bend your knees and upper body forwards from the hips.
  • Keep your arms straight under the shoulders, whilst holding your hand weights.
  • Next, bend the elbows back whilst lifting your arms towards your sides.
  • You should feel your shoulder-blades being pulled towards each other.
  • Then lower the weights in a controlled manner, feeling the tension in the triceps.
  • Repeat this 15 times.

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