Along with a low-fat diet, exercise is crucial for helping you lose your bat wings. "Bat wings" and "bingo wings" are the not-so-affectionate terms used to describe the loose skin, fat and untoned muscle that flap from your upper arms. Women are more susceptible to bat wings than men because of differences in fat distribution between the sexes. They can be caused by both weight gain and weight loss. As we age, the ability of our skin to snap back after weight loss decreases. Lack of muscle tone also gives upper arms that loose look. Cardio workouts, which burn fat, are helpful, but targeted toning with weight lifting will also help firm your problem triceps.
Triceps Dip
Step 1
Sit down on a workout step or on the first step of your stairs.
Step 2
Place your hands on either side of you, palms down, with your fingers pointed inward.
Step 3
Stick your legs straight out and downward, heels touching the floor.
Step 4
Bend your elbows and use your arms to lift your bottom off the stair.
Step 5
Lower yourself onto the floor, then lift yourself back to the first step.
Step 6
Do three sets of 12 repetitions about three times a week.
Triceps Extension
Step 1
Select a hand weight you can lift for 12 repetitions.
Step 2
Lie on your back, with your elbow pointed 90 degrees, upper arm oriented to the ceiling.
Step 3
Push the weight upward until your arm is fully straight.
Step 4
Return your arm to the bent-elbow position.
Step 5
Repeat the extension 12 times.
Tips and Warnings
- You'll know you are doing the exercises correctly if you feel tension in your triceps as you do the repetitions. While good old-fashioned workouts like push-ups don't require any special equipment and give your triceps a decent workout, you may choose to break up the monotony with other kinds of upper-arm exercises. In that case, a medicine ball, hand weights, kettle ball or step deck may be helpful, as well as a weight bench or floor mat to cushion you.
- Always check with your physician before starting any new workout or diet plans. If possible, have a trainer or a fitness professional at your health club supervise your first workouts to ensure you aren't in danger of straining your back or neck.
Things You'll Need
- Workout step (optional)
- Hand weight
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