How to Get Rid of Bat Wings
Women over 40 commonly complain about loose skin dangling when they extend their arms. But having such "bat wings" need not be a permanent condition. You can replace them with toned, sleek upper arms by doing some resistance training at home. Perform such exercises every other day, and you'll be wearing sleeveless styles proudly in six to eight weeks.
Instructions
-
Arm Toning
-
1
Use 2-lb. dumbbells. Plan to do this arm-toning workout every other day.
-
2
Hold the dumbbells in front of you at chest level, so they are touching, and lined up perpendicular to the floor.
-
-
3
Lift the dumbbells slowly up and over your head, keeping the weights together. Continue until your elbows are right above your ears and the dumbbells are above your head.
-
4
Move the dumbbells down to your neck behind your head, keeping your elbows stationary above your ears. Keep the dumbbells right next to each other the entire time.
-
5
Lift the dumbbells slowly back up, so they are above your head. Then slowly move them back down behind your head. Work up to doing 10 of these.
Make a Goal Post
-
6
Hold your dumbbells with your arms bent at right angles so your arms look like a football goal post. The elbows should be at shoulder level. Palms are forward as you hold your dumbbells.
-
7
Lift both dumbbells slowly up toward the ceiling until elbows are straight.
-
8
Lower your arms slowly back down to beginning position. Work up to 10 of these.
The "L" Lift
-
9
Hold the dumbbells with your elbows at your waist. Lift forearms parallel to the floor to make a right angle with your arms against your sides.
-
10
Keep your arms bent in the "L" shape they're in, and slowly lift the dumbbells up until they are at your shoulder level. Work up to 10 of these.
-
11
Do three sets of 10 repetitions for each of the three exercises. Do the workout every other day. Work up to 5-lb. weights after two or three weeks. When 5-lb. weights seem easy, move up to 8-lb. dumbbells.
-
1
Tips & Warnings
Keep them slow. Your muscles work harder when you do slow, controlled movements.
Eat well and do aerobic exercise to keep yourself healthy overall, and to keep your weight in check.
Don't do these exercises more often than every other day. Your muscles build and become toned by repairing themselves on the off days.
References
- Photo Credit Brand X Pictures/Brand X Pictures/Getty Images
