View Full Version : Arm Exercises for "bat wings"
08-23-2009, 07:14 PM
Does anyone know of any exercises (that you have actually tried) for those horrible "bat wings" that women tend to get? HELP!:(
....or supplements? I heard that there is some natural supplement that you can take to help with loose skin from losing weight.
08-23-2009, 08:39 PM
Kettlebell workouts...working out with weights
I know of NO supplements that tighten up the loose skin.
08-23-2009, 11:26 PM
When women get older, there is a tendency to get loose skin and increased fat in that area, but that can be greatly improved by reducing one's level of body fat(diet and cardiovascular exercise) and a solid weight training program that features heavier compound movements. In the course of such a program, the triceps will get lots of work as well as the rest of one's body! The triceps muscles take up two-thirds of the upper arms. Seated tricep dips, push-ups, bench presses with respectable weight, even some power yoga-type of poses. In general, heavy pushing movements will greatly help, plus you get stronger in the process. However, if you have very loose skin after losing a great deal of weight, I'm not sure how that could be helped. But the exercise is good anyway. You do have to be willing to move some solid weights, or their equivalent, in order to get serious results though. Don't worry - you won't end up looking like a guy if you train hard - as it's very hard for most women to put on enough muscle to look like that without "chemical help" and six hours in the gym and heavy animal protein consumption, due to our hormonal profile. Some women may be genetically-gifted in that direction however, but most are not. The average woman who takes up a solid routine at the gym, or some other situation that guarantees hard work, will firm and tighten up her physique according to her body type, and of course paying close attention to following a very clean diet.
08-26-2009, 08:49 PM
I do have free weights that I just started using and I am also working on losing body fat. So hopefully by next summer I will see some improvement.
08-26-2009, 09:35 PM
we can always take clear duct tape & secure them:D. I have them too. I do notice less cellulite in them. I think they are one of the hardest places to firm up for girls. Been using free wt while I ride the bike.
08-26-2009, 10:27 PM
Kettlebell workouts...working out with weights.
yep, kettlebells (difficult but effective), plus Tricep Extensions and Tricep Dips -- if you are strong enough to do dips, even just a few to begin with, they will help tremendously!
08-27-2009, 09:23 AM
Well I've got to do something because I really don't want anyone cutting on my arms with their little scalpel! And I would love to be able to go sleeveless next summer. I should be like some of the brave women I see who go sleeveless anyway no matter how their arms look - but I don't want to scare anyone!:D
08-27-2009, 01:29 PM
Did you read my post:D?
08-27-2009, 02:25 PM
::shakes head in agreement::
Clear duct tape will do it. It'll GIT 'ER DONE! LOL!:eek:
10-09-2009, 11:19 PM
I have a really easy and simple trick that I love to do that'll tone it up really good!!
Okay, stand with arms straight at the sides with palm facing forward and the back of the hand facing backward. Flex elbows and hold while breathing in for 7 sec and breath out for 15 sec, then relax arms. I do this as many as I want and that always firms it up. I always noticed a huge improvement on my arms in about a week.
It works for me so I hope that it'll work for you too!:)
10-14-2009, 05:26 AM
dont use any supplements just do workouts. kettlebell would do good or some little dumbells.
big foot marty
11-02-2009, 07:16 PM
Need to burn general bodyfat and the arm fat will dissappear.
As fat disappears then focus on triceps, biceps and shoulders will tighten skin.
11-02-2009, 07:37 PM
push ups wide hands
push ups yoga (chaturanga to up dog as part of sun salutation)
tricep dips off low table
11-03-2009, 09:03 PM
I like Whoa's isometric exercise, and Cara has great advice as always!
When women say they want to 'tone', what that REALLY means is building nice full muscles (note not BIG!) and then burning off the fat that is hiding that muscle. That's what 'tone' is--toning your body has no true meaning. It sounds to me as if your triceps are not built up enough to fill out your arms, which is highly common for women.
You are working triceps as supporting muscles whenever you do chest and shoulder exercises, as well as the many suggestions here for isolated exercises.
My favorite is the dip--all you need is a chair or bench and your body. Any movement that involves straightening the arm like you are going to lock the elbow works the triceps: kickbacks, cable pushdowns (rope or handle), overhead extensions, straight arm rear raises with elbows locked, dips, "skull crushers" (not as scary as they sound :D), close-grip pushups, etc etc. You can probably find many of these illustrated on YouTube.
Cardio is key. Not long drawn-out slow paced cardio, where fat burning stops when you stop. Do intense interval cardio, and your body will burn fat for up to 24 hours after you finish, plus you will build more muscle to boot. Example on treadmill: sprint for 30-60 seconds, walk for 60-120 seconds to recover, repeat for 15-20 minutes. You will burn way more fat in half the time!
And of course, 80% of the battle is your diet. Since you are raw, you are light years ahead of most. The triceps area tends to be one of the places women store fat--just an unfair trick of nature. Burn off the fat and fill out those arms with nice full sexy muscles, and then rip off all your shirt sleeves! :p
11-19-2009, 11:32 PM
its good to do dumbbell workouts will help you, or Bent Knee Push Up is a good workout.
11-20-2009, 01:14 PM
Nice to see you back here - you always have really great advice! You make a really excellent point about not having enough muscle to fill out the arms - that explains it pretty well for a lot of women, even a number ofyounger ones whose tissues haven't gotten fattier, yet. I see a lot of young women who have pretty slim arms, but still that troublesome upper arm area that's slack because there's no muscle developed there. Over on another slightly fitness-oriented board there are questions ALL the time about "toning" - it seems to date from more old-fashioned times when women didn't do weights but wanted to firm up. Along with many other very happy female weight-trainees, I have found that hitting the weights(of some sort - for a different resistance oriented approach, Zenkahuna on youtube is awesome too) is the fastest, most efficient way to build that all-important muscle all over(especially as we age). I totally agree about the inclusion of interval training too - I've been doing that lately along with my solid weight-training program and of course keeping things raw, and it's making a difference over all. I'm starting to see some more muscle definition, which means that fat is slowly disappearing.
01-23-2010, 12:27 PM
I love Tracy Anderson arm part from her Mat Workout dvd - it is about 15 minutes-half with light weights and half without, and the one without is much harder. She packs a ,ot of different movements in it and it really works - you see the difference in a month. And you don't get bulky muscles-just nice lean long ones.
01-23-2010, 08:59 PM
a few months of aerial fabrics workouts will tone that right up ;)
01-24-2010, 07:34 AM
aerial fabrics workouts .....I saw that on TV, what a workout!!! The dips do work, I'm up to 3:D b4 I fall down! My DD thinks it's pathetic & laughs. She does 5.
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