Flabby arms, sometimes referred to as bat wings, 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 routine 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.
Reduce Body Fat
Reducing body fat is essential, because your muscles won't be visible if they're covered by a layer of fat. Harvard Health Publishing says the safe way to lose one to two pounds per week is by creating a deficit of 500 to 1,000 calories every day. Follow the Physical Activity Guidelines for Americans for inspiration on exercise. By doing moderately-intense cardiovascular exercise for 150 to 300 minutes per week and performing strength training on two days, you can burn significant calories. Eating a well-balanced, low-calorie diet that includes lean protein, low-fat dairy, fruit, whole grains and vegetables can also contribute to your caloric deficit.
Make a Triangle
According to a study commissioned by the American Council on Exercise (ACE), the triangle pushup is the most effective exercise to target all three heads of the triceps. During the exercise you're doing a standard pushup, only your hands are close together so your thumbs and index fingers form a triangle on the floor. When you lower toward the floor, bend your elbows along your sides. Do the pushups on your knees until you're strong enough to do them with straight legs. Work your way up to finishing three sets of eight to 12 reps.
Kick It Back
Triceps kickbacks are another ACE-recommended exercise to tone the triceps. Begin by bending 45 degrees forward at your waist while holding dumbbells in your hands. Bend your elbows so your upper arms are parallel to the floor, and then straighten your arms by pushing the dumbbells back. Continue bending and extending your elbows, working your way up to complete three sets of eight to 12 reps.
You can work one arm at a time or both arms simultaneously. Start with a weight of dumbbell you can easily manage; maybe three to five pounds each. Now if your arms are flying back you know the dumbbells are too light. Alternatively, use water bottles or cans of food if you don't have dumbbells.
Do the Dip
Just like triangle pushups, triceps dips require just the use of your body weight. Also ACE-recommended, this exercise can be done using a sturdy chair. Sit in the chair and walk your feet forward, placing your palms on the edge of the seat so your buttocks hover above the floor and your fingers point forward.
Bend your elbows and lower your hips toward the floor. When your upper arms are close to parallel to the floor, push yourself back up to the starting point. Do this eight to 12 times and complete three sets. Alternatively, you can sit on the stairs on a level so that your feet are flat on the floor. Perform the dip as you would if you were in a chair.