With summer right around the corner we all want to look and feel our best.
That means getting rid of those flabby arms or bat wings and preparing ourselves for sleeveless tops and bikinis!
Here’s the thing…
Unsightly fat and loose skin on the upper arms can be a source of huge frustration for many of us, as they are usually stubborn and extremely difficult to shift.
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One specific problem is that the upper arm is one spot that is prone to muscle wastage as we age, something which can make toning them increasingly difficult as we get older.
And because our arms are often on show it can be difficult to conceal the dreaded ‘bat wings’ from those around us.
What’s more, this unpleasant condition afflicts a greater proportion of women than men, something that is is mainly down to differing hormone levels in the body.
Testosterone is a sex hormone found in both men and women. However, women have less of it than men, whilst their oestrogen levels are typically higher.
Consequently, this means that women find it harder to retain muscle mass and are more prone to store body fat.
If you are female and approaching the age of 40 you may find yourself more prone to the ‘flabby arm epidemic’, something that is partly caused by our deteriorating ability to absorb protein from our diet as we get older.
Look:
It is impossible to reduce fat from one part of the body and not another. Fat accumulates in separate areas of the body and when we work it off it tends to disappear evenly.
If you are to say goodbye to that stubborn upper-arm fat then you are going to need to take a 360-degree approach.
This means combining the best gym and at home exercises. Including the likes of tricep extensions, kick-backs, rope pull downs, tricep push ups, dips, and army crawl planks.
All of these are effective ways of toning your arm muscles but remember they may not get rid of flabby arms in 1 week.
However, adding these exercises into your routine along with a healthy diet, low stress levels and a few supplements, including fat burners, will definitely help you supercharge your results in no time.
Best Gym Exercises For Flabby Arms
If you have stumbled across this page, I am positive you have read and researched many different ways to get rid of stubborn fat.
As we all know, there are tons of exercise programs and options out there, but how do you know which flabby arm work- outs are actually the most effective?
If you have never heard of HIIT (high intensity interval training) then that could be why you are not seeing much progress in losing that stubborn arm fat. HIIT workouts have been recognized to be more effective than steady state cardio!
How is this possible, you ask?
Well, in a HIIT workout, your heart rate will be at about 80-90% of your max heart rate, these workouts are usually only around 30-minutes long and help you burn fat for up to 24 hours after the workout is completed!
By combining strength training with high intensity cardio you are likely to see your results improve dramatically.
And by performing different weighted activities back-to-back we can achieve a double whammy of taxing our arm muscles and getting the heart rate and metabolism ramped up at the same time.
See below for our top 5 exercises for flabby arms with weights.
1.Tricep Extensions
These can be performed either standing up or in a lying down position.
a. For the upright variety, stand with a straight back and your feet shoulder width apart. Take a 10-15 lb dumbbell and hold it vertically above your head with both palms facing the sky.
b. Slowly lower the dumbbell behind your head until your forearms reach a 90-degree angle.
C. Raise the dumbbell to the starting position. Repeat as many times as you can.
Note. Your elbow acts as a hinge and should not move during this workout.
2.Tricep Kick Backs
a. Start by taking a dumbbell in your right hand and standing with your feet ‘hip-width’ apart. Make sure your knees have a slight bend in them.
b. Lower your torso, keeping a straight back, until it is perpendicular to your legs and at an angle slightly less than 90-degrees.
c. Hold the dumbbell so that there is a 90-degree angle between your forearm and upper arm.
d. Begin to straighten out your arms behind you so your biceps run parallel to the floor (again your elbows will act as a hinge for this work- out and should not move during the exercise)
e. Slowly return to the starting point and repeat until failure.
3. Rope Pull Downs
a. Begin by attaching a rope to a cable machine and then choosing a weight that is comfortable but challenging.
b. Start with your elbows tight in by your sides at a 90-degree angle with the rope in both hands.
c. Straighten the arms down to your sides before raising them back up to a 90-degree angle (You guessed it- elbows are acting as a hinge in this workout as well!)
4. Bicep Curl
a. Stand with your feet shoulder width apart and a barbell in your hands.
b. Keeping a straight back, raise the barbell so that your forearms are perpendicular to your biceps and parallel to the floor.
c. Keeping still, with a straight back, raise the barbell until it grazes your chest.
d. Lower it slowly down to your starting position and then repeat until failure.
5. Pull ups or assisted pull ups
a. Stand directly below a pull up bar and take a medium grip with both hands.
b. Pull yourself up, driving your elbows down as you do so. To complete one pull up your chin should reach the same level as the bar.
c. Lower yourself down until you are hanging and your arms are fully extended. Repeat until failure.
Note. If this is too difficult. You can always get a partner to hold you by the hips as you so in order to help stabilize you and give you a little boost on the way up.
TOP TIPS
Women are often worried about getting bulky arms and in turn do not use heavy weights. However, research shows that heavy weights and fewer reps could give you better results than lighter weights with more reps.
Exercises You Can Do At Home
Everybody finds going to the gym at least a little inconvenient, you’d probably prefer to work-out in the comfort of your own home, or even out in your garden on a nice day!
Below are our top 3 exercise recommendations for getting rid of flabby arms without dumbbells.
1.Tricep Push Ups
a. Start in a push up position (feel free to modify by putting your knees on the ground if it is too difficult).
b. Your hands should be in a diamond shape directly under your chest, slowly lower yourself down keeping your elbows tucked in.
C. Push yourself back up to the starting point using your tricep muscles.
Note. Make sure to keep your butt slightly raised and your tummy fully engaged throughout the exercise.
2. Tricep Dips
a. Using a bench, sofa or any sturdy object place your palms on the surface and lower yourself down.
b. Your arms should be bent at the elbow so that your forearms are at a 90-degree angle to your upper arms.
c. Lift yourself up by pushing down on the flats of your hands until your arms are completely straight.
d. Slowly lower yourself down again and repeat until failure.
3. Army Crawl Plank
a. Start in the push up position with arms fully extended.
b. Drop the right arm down so that it is resting on the forearm, then drop the left arm down so that it is also resting on the forearm.
c. Push back up onto your right hand then push back up onto your left hand and repeat.
TOP TIPS
Still unsure about HIIT? Turn these 3 home exercises into a high intensity circuit by doing each exercise for around 30 to 40 seconds with just a short 10 second rest between each set.
Repeat this circuit three times and for maximum burn throw in a set of 10 burpees at the end of each one too.
Conclusion
There is no overnight magic remedy to get your bat wings in shape and those upper arms tight and toned. In order to see maximum results it takes a thorough review of the lifestyle you are adhering too.
You will not only want to have an exercise program in place, but also reduce your calorie intake, get adequate sleep , and choose the correct supplements to use in order reach the body goals you are aiming for. Now go get your girlfriends and start working out harder to reap the benefits sooner rather than later!
Considering a new fitness journey? You might also be interested in reading more about appetite suppressants to avoid overindulging.
Alternatively read our blog post on how to burn fat like a fitness model.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.
As an expert and enthusiast, I don't have personal experiences or emotions, but I can provide you with information on the concepts mentioned in this article. Here's a breakdown of the concepts and information related to them:
Flabby Arms and Muscle Wastage:
- Flabby arms, also known as "bat wings," refer to the accumulation of fat and loose skin on the upper arms.
- The upper arm is prone to muscle wastage as we age, making it more difficult to tone the arms as we get older.
- Muscle wastage can be caused by aging and a decrease in the body's ability to absorb protein from the diet.
- Women are more prone to flabby arms than men due to differing hormone levels. Women generally have lower levels of testosterone and higher levels of estrogen, which can make it harder to retain muscle mass and easier to store body fat.
Exercise Recommendations for Flabby Arms:
The article suggests a combination of gym exercises and exercises that can be done at home to help tone flabby arms. Here are the exercises mentioned:
Gym Exercises for Flabby Arms:
- Tricep Extensions: Stand with a straight back, hold a dumbbell vertically above your head, and slowly lower it behind your head until your forearms reach a 90-degree angle. Raise the dumbbell back to the starting position.
- Tricep Kick Backs: Hold a dumbbell in your right hand, lower your torso until it is perpendicular to your legs, and keep your back straight. Straighten your arm behind you so your biceps run parallel to the floor, then slowly return to the starting position.
- Rope Pull Downs: Attach a rope to a cable machine, start with your elbows tight by your sides at a 90-degree angle, and straighten your arms down to your sides before raising them back up to a 90-degree angle.
- Bicep Curl: Stand with a barbell in your hands, raise the barbell so that your forearms are perpendicular to your biceps and parallel to the floor, then lower it slowly back to the starting position.
- Pull ups or Assisted Pull ups: Stand below a pull-up bar, take a medium grip with both hands, pull yourself up until your chin reaches the same level as the bar, then lower yourself down until your arms are fully extended.
Exercises You Can Do at Home:
- Tricep Push Ups: Start in a push-up position with your hands in a diamond shape directly under your chest, slowly lower yourself down keeping your elbows tucked in, then push yourself back up using your tricep muscles.
- Tricep Dips: Use a bench or sturdy object, place your palms on the surface, lower yourself down with your arms bent at the elbow, lift yourself up by pushing down on the flats of your hands until your arms are straight, then slowly lower yourself down again.
- Army Crawl Plank: Start in a push-up position with arms fully extended, drop your right arm down so it is resting on the forearm, then drop your left arm down so it is also resting on the forearm. Push back up onto your right hand, then push back up onto your left hand and repeat.
High-Intensity Interval Training (HIIT):
- HIIT (high-intensity interval training) is a workout method that involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise.
- HIIT workouts have been recognized as more effective than steady-state cardio for burning fat.
- In a HIIT workout, your heart rate is elevated to about 80-90% of your maximum heart rate, and these workouts can continue to burn fat for up to 24 hours after the workout is completed.
- Combining strength training with high-intensity cardio, such as HIIT, can lead to improved results.
Tips and Conclusion:
- The article suggests that heavy weights and fewer reps may give better results for toning arms than lighter weights with more reps.
- It is important to take a comprehensive approach to reducing flabby arms, including a combination of exercises, a healthy diet, low stress levels, and potentially using supplements like fat burners.
- Results may not be achieved in a week, but incorporating these exercises into your routine along with other lifestyle factors can help you achieve your goals over time.
Please note that the information provided is based on the content you shared, and it's always a good idea to consult with a healthcare professional or a certified fitness trainer for personalized advice.
