Excess weight is quite a problem for thousands of people.
Such developments are known as fatty belly, jiggly inner thighs and sagging buttocks cause anxiety and damage self-esteem.
People with flabby upper arms often force themselves to control every motion of their hands and always wear long sleeves even when the weather’s like the Sahara desert. All of this adds up to wreak havoc on your self-image and mental health. Yet shedding extra fat from your upper arms (known as bat wings) is certainly not an impossible task.
Read below to find out how you can get rid of bat wings once and for all.
How to get rid of bat wings
Bat wings are a widespread body shape issue that has two major causes. It is common both among the people who are trying to lose weight and those who have already lost quite a bit of weight. Getting rid of bat wings may seem like an extremely difficult task, mainly because of the widespread misconception called spot reduction.
In reality, getting rid of fat by targeting a particular part of your body is entirely pointless. If you want to say goodbye to your bat wings, you need to stick to tried-and-true scientifically proven methods of weight loss, which include a healthy diet with a sustainable caloric deficit, an effective regular workout, good sleep, and stress reduction (3).
A healthy diet is a diet that provides you with all the essential nutrients and macroelements your body needs to function flawlessly. An average adult needs about 2000-2500 calories per day. A balanced diet is directly connected to the reduction of obesity, as well as the multiple serious diseases associated with it like cardiovascular disease, diabetes, cancer, and high blood pressure.
A balanced diet should include fruits and veggies, nuts, legumes, whole grains, and protein, mostly from fish and plant sources. Olive oil, avocados, nuts, and seeds – these are indispensable resources of healthy fats that will help you melt excess fat and tone up. Of course, you need to avoid sugary drinks and other processed foods that are filled with trans fats, salt, and sugar (4).
Targeting multiple muscle groups with your workout is also very important. If your goal is weight loss, you need to intensely train for at least 35 minutes a week (2). Remember to combine cardio and strength exercises to achieve the best results. For instance, you can opt for a combo of your favorite cardio – running, swimming, jogging – and the following slew of effective strength exercises (5).
How to get rid of bat wings: exercises
Perform 2-3 sets, 10-15 reps of each of these exercises. Make a 30-60 seconds pause between sets. Don’t forget to warm up before your session to improve your performance and avoid injuries (1).
Stand in a high plank position with your hands placed under your shoulders. Make sure your body forms a straight line, engage your abs to keep a proper position. Now, bend your elbows and slowly lower your body to the floor. After a little pause, get back to the high plank position.
Tricep push up
This type of push up targets your triceps. Place your palms precisely under your shoulders, and pull your arms in as close to your sides as possible. Your elbows have to be pointed back. Make sure your shoulders are stable and your core muscles are tight. It is crucial to keep this position constantly while performing the exercise. Now lower your body until your arm forms a 90-degree angle, and get back to the beginning.
Sit on a bench or chair. While gripping the edge of the chair, slightly lift your body and take a couple of steps forward. Ensure you keep your knees at a 90-degree angle to the floor and hip-width apart. Your body will be in a seated position, but your arms will be somewhat behind your core and your glutes off the chair. Now bend your elbows and slowly lower your body, make a one-second pause and get back to the beginning.
Get on your hands and toes (plank position) and then extend your arms forward while making sure that your body forms a straight line. Keep your neck straight and look down at the floor. It is essential to engage your abs and avoid sagging and arching your back. Start by holding the position for 15-30 seconds and gradually increase this time up to a minute and even more.
Begin at a standing position. Now, take a squat position and place your hands on the floor near the sides of your feet and in front of you. Keep your palms on the floor and thrust back with your feet so that you are in a plank position. Next, leap back into a squat while keeping your hands on the floor and then jump up vertically to return to the beginning position.
To sum up, getting rid of bat wings is indeed a possible task. The main components of your success are a healthy and balanced diet with a sustained caloric deficit, together with a regular workout tailored to your goals and needs. Never forget to keep a bottle of plain water in your gym backpack to replenish the water reserves of your body and amplify your eventual results.
- Aerobic exercise: How to warm up and cool down (2019, mayoclinic.org)
- How Much Exercise to Lose Weight? (2020, verywellfit.com)
- How to naturally lose weight fast (2018, medicalnewstoday.com)
- The Basics of a Healthy, Balanced Diet (2019, verywellfit.com)
- What are the best exercises for bat wings? (2018, medicalnewstoday.com)