Saggy skin around the upper arms, commonly referred to as “bat wings,” is a concern for many. This issue, characterized by flabby arms, results from excess fat and loose skin.
Factors such as aging, genetics, and a sedentary lifestyle contribute to the development of bat wings. To combat this, focusing on strength training exercises that target the triceps and upper arms is crucial. Here’s a guide to some of the best home exercises to help reduce bat wings and tone your upper arms.
Know all about ‘Bat Wings’
Bat wings describe the loose, saggy skin or excess fat on the upper arms that becomes visible when the arms are extended. While aging and weight gain are common causes, targeted exercises can help reduce fat and tighten the skin, improving the appearance of bat wings.
Top exercises to combat ‘Bat Wings’
Arm circles: Arm circles are an excellent warm-up that also strengthens the shoulders and enhances overall arm endurance. This exercise engages the deltoids (shoulder muscles) and contributes to better arm definition over time.
Method: Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height.Make small circles with your arms, moving forward for 30 seconds.Reverse the direction and continue for another 30 seconds.
Hands to shoulders: This exercise targets the shoulders, triceps, and upper chest, helping to tighten and tone the upper arms. It also improves shoulder mobility and strength.
Method: Stand with feet hip-width apart and extend your arms straight out to the sides.Bend your elbows to bring your hands towards your shoulders, keeping your elbows out.Maintain a straight back throughout. You can also perform this exercise seated.Complete 12-15 repetitions.
Overhead extension: Research shows that overhead extensions are effective for isolating and strengthening the triceps, the muscles on the back of the upper arms. This exercise is particularly useful for reducing the appearance of bat wings, as per a Healthshot report.
Method: Stand or sit with feet shoulder-width apart, holding a dumbbell or weight with both hands.Extend your arms overhead, keeping elbows close to your ears.Lower the weight behind your head by bending your elbows.Extend your arms back to the starting position.Perform 12-15 repetitions.
