If you are tired of waving your arms in the air and seeing your underarms jiggle in all directions, it may be time to make some exercise and dietary changes. Transforming bat wings into toned arms requires more than just doing triceps exercises. In fact, spot reduction, or attempting to change one particular area of your body, is ineffective and won’t produce results. A healthy diet, regular strength training and cardio exercise will help you lose weight and tone up your body, therefore reducing your bat wings.
Eat Well and Look Better
A well-balanced diet and a caloric decrease of about 250 calories a day will contribute to healthy weight loss of one to two pounds a week. A healthy diet includes whole grains, such as brown rice, whole-wheat pasta and oats. Lean sources of protein, including nuts, lean meats and tofu, help keep you full and strengthen your muscles. Eat healthy, heart-friendly fats, such as olive oil and canola oil. And consume at least five servings of fruits and vegetables each day.
Get Moving and Start Losing
Doing 150 minutes of cardio exercise each week will help you achieve and maintain a healthy body weight. Increase your duration or intensity to see more results. Up your weekly exercise to about 250 minutes if you want to see more gains in weight-loss or fitness, according to the American College of Sports Medicine. Examples of cardio include running, jogging, cycling, hiking, rowing and swimming.
Pump Iron and Tone Up
Doing two or three strength training sessions each week will help reduce body fat and build muscle. Two or three sets of an exercise for each major muscle group will help build strength and power. Include exercises for the legs, stomach, lower-back, chest, arms and back.
Banish Bat Wings
A 2011 study sponsored by the American Council on Exercise, and conducted by researchers at the University of Wisconsin, analyzed triceps exercises to determine the most effective ones. The study ranked triangle pushups and kickbacks as the top two exercises for strengthening and toning the triceps. Including them in your strength-training sessions will help transform your bat wings.
Try the Triangle Pushups
To do triangle pushups, kneel on all fours. Place your hands under your chest and form a triangle with your thumbs and index fingers. Tighten your abdominal muscles and straighten your back. Extend your legs behind you and lift onto your toes. Slowly lower your chest toward the floor, bending your elbows as you descend. Stop before your chest contacts the floor, push up through your arms and straighten them. Lower to your knees if this is too difficult. Complete 12 to 20 repetitions, stopping when your muscles fatigue.
Kicking Back to Tone Your Arms
To do kickbacks, hold a dumbbell in your right hand. Stand up straight, bend your knees slightly and stagger your stance. Put your left hand on your left leg and lean forward slightly. Press your right arm against your right side and lift the weight in front of your right hip. Pull your shoulder blades down and together. Slowly straighten your right arm, pushing the weight behind you. Keeping your upper arm pressed against your side helps isolate your triceps. Complete 12 to 15 repetitions, stopping when the backside of your arm fatigues. Do the kickbacks with your left hand.
- ACE Personal Trainer Manual; American Council on Exercise
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise
- American College of Sports Medicine: ACSM Position Stand on Physical Activity and Weight Loss Now Available
- American Council on Exercise: Terrific Triceps
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?