How to get rid of bat wings: 9 arm exercises to do at home

Do you have saggy skin around your upper arms and wonder how to get rid of bat wings? You are not alone! Bat wings are just another name for flabby arms, which is a result of excess fat and loose skin. It is usually caused by ageing, genetics, and a lack of exercise that may result in loose muscles. Fat tends to settle in the upper arms if you are not actively toning those muscles and working out regularly. To tackle this, you need to focus on strength training exercises such as tricep dips and push-ups. Here, we have listed a few best exercises to reduce bat wings.

What are bat wings?

Bat wings refer to the loose, flabby, and saggy skin, or, simply put, excess fat on the upper arms. This fat hangs when the arms are extended. This common issue is often associated with ageing or weight gain. However, with the right exercises, you can lose excess fat and tone saggy skin, saying goodbye to those bat wings.

How to get rid of bat wings?

Here are 9 top exercises to get rid of bat wings and tone saggy skin around your upper arms:

1. Arm circles

Arm circles are a great warm-up exercise that also helps to strengthen the shoulders and improve overall arm endurance. They engage your deltoids (shoulder muscles) and can contribute to better arm definition over time. How to perform it:

• Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height.
• Slowly make small circles with your arms, moving in a forward direction for about 30 seconds.
• Switch directions and repeat for another 30 seconds.

2. Hands to shoulder

This exercise targets your shoulders, triceps, and upper chest, helping to tighten and tone the upper arms. It is also excellent for improving your shoulder mobility and strength. How to perform it:

• Stand with your feet hip-width apart and extend your arms straight out in your sides.
• Bend your elbows to bring your hands toward your shoulders while keeping your elbows out to the sides.
• Keep your back straight while performing the exercise. You can also perform it while sitting.
• Perform 12–15 repetitions.

3. Overhead extensions

According to a study published in the reveals that overhead extensions are fantastic for isolating and strengthening your triceps, and the muscles on the back of your upper arms. This exercise helps in reducing the appearance of bat wings by targeting the tricep muscles. How to perform it:

• Stand or sit with your feet shoulder-width apart, holding a dumbbell or weight with both hands.
• Extend your arms overhead, keeping your elbows close to your ears.
• Lower the weight behind your head by bending your elbows.
• Extend your arms back up to the starting position.
• Perform 12–15 repetitions.

4. Tricep dips

Tricep dips effectively target the triceps and can significantly improve arm strength and definition. They also engage your shoulders and chest muscles, helping to tone your upper body. How to perform it:

• Find a stable bench or chair. Sit on the edge, placing your hands next to your hips with your fingers pointing forward.
• Slide your hips off the edge and support your weight with your arms.
• Lower your body by bending your elbows until your upper arms are parallel to the floor.
• Push yourself back up to the starting position.
• Perform 10–12 repetitions.

5. Bicep curls

Bicep curls are a classic exercise for building the biceps, the muscles on the front of your upper arms. This exercise enhances arm definition and strength, contributing to a more toned appearance. How to perform it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing forward.
• Keep your elbows close to your torso and curl the weights up toward your shoulders.
• Slowly lower the weights back to the starting position.
• Perform 12–15 repetitions.

6. Tricep push-ups

Tricep push-ups engage the triceps more intensely than regular push-ups. They also work your chest and shoulders, promoting overall arm strength and toning muscles, as per a study published in the International Journal of Academic Research. How to perform it:

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• Begin in a plank position with your hands directly under your shoulders and elbows close to your body.
• Lower your body toward the ground by bending your elbows.
• Push back up to the starting position.
• Perform 10–12 repetitions.

7. Dumbbell kickback

Dumbbell kickbacks specifically target the triceps, making them an excellent exercise for tightening and toning the back of your arms. They help to define the triceps and can significantly contribute to reducing arm fat. How to perform it:

• Hold a dumbbell in each hand and hinge forward at the waist by keeping your knees slightly bent.
• Keep your upper arms close to your body and extend your elbows, pushing the weights back behind you.
• Return to the starting position by bending your elbows.
• Perform 12–15 repetitions.

8. Diamond press

The diamond press (or diamond push-up) is highly effective for working the triceps and the inner chest. This exercise helps to tighten the triceps and can also improve overall upper-body strength. How to perform it:

• Start in a push-up position but place your hands close together directly under your chest, forming a diamond shape with your fingers and thumbs.
• Lower your body until your chest nearly touches the floor.
• Push yourself back up to the starting position.
• Perform 10–12 repetitions.

9. T-Extension

T-extensions are excellent for working both the shoulders and the upper back, in addition to the triceps. This exercise helps in improving overall arm and shoulder strength and contributes to upper body strength. How to perform it:

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• Stand with your feet hip-width apart, holding a dumbbell in each hand.
• Bend slightly at the waist, keeping your back flat and arms extended in front of you.
• Lift your arms out to the sides, forming a ‘T’ shape with your body.
• Lower your arms back to the starting position.

Tips to keep in mind when performing these exercises

• Warm up: Always start with a 5-10 minute warm-up to increase blood flow in your body and prepare your muscles, reducing the risk of injury.
• Maintain proper form: Focus on maintaining correct posture to prevent strain. For example, keep your back straight and avoid arching.
• Focus on breathing: Exhale when you are lifting weight and exhale when you are lowering the weight to ensure proper oxygen flow.
• Start with light exercises: Begin with lighter weights and exercises to slowly learn the proper form of the exercises. Gradually, you can increase the weight as your strength improves.
• Controlled movements: Perform exercises with slow, controlled movements to engage muscles properly and reduce strain.
• Rest periods: Allow 30-60 seconds of rest between sets to let your muscles recover and perform optimally.
• Stay active: Perform these exercises regularly for best results. Also, focus on a healthy diet to help build muscles.

You can perform these exercises either at home or in the gym.