Bat wings are the curse of many women. Whenever they raise their arms, their underarms start to jiggle left, right and center. We often feel like there is nothing that can be done about them, it’s skin, after all, and the only way to get rid of skin is through surgery. Fortunately, you can actually exercise and tone your arms through triceps exercises. That said, ‘spot reduction’, which means you only work on a single area of your body, is not an effective way to truly tone up, so do make sure you also work out the rest of your body and focus on your eating habits. Nevertheless, there are a few exercises that you can add to your regular routine to help you beat the bat.
1. The Triceps Dip
The triceps dip is a great way to exercise not just your arms, but also your legs and your abs. Hence, it is a good all round exercise. The muscle you use the most with this exercise, however, is your triceps, which is why it is such a good bat wing killer.
Position your hands shoulder-width apart on a secured bench or stable chair. Move your bum in front of the bench with your legs extended; for more stability, keep legs bent and feet placed about hip-width apart on the floor. Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
Now slowly bend at your elbows, and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself back up to the starting position.
Try to repeat this 12 to 15 times. Then take a break and do it again. Three sets of 12 to 15 reps is more than enough for one day.
2. Get Some Dumbbells
If you have a set of dumbbells, you can do lots of different exercises that target your triceps while also exercising other parts of your body. If you don’t own dumbbells, you can always use things like bottles or cans. Do be careful, however, that you don’t drop these and hurt yourself. The list of exercises you could do with a dumbbell is almost endless.
Three days a week, do 3 sets of the prescribed number of reps for each exercise. Focus on using proper form, and don’t worry about completing the exercises at a quick pace.
Some exercises you may want to consider include the triceps lift, the triceps push up, the triceps extension, the side plank with dumbbell raise, and the triceps lateral lift. All of these also target other parts of your body, including your lower back, your legs, and your abs. Have fun with your dumbbell, in other words.
3. The Plank
It has been said that, if you do a plank for one minute twice a day, you don’t have to do any other exercise. So long as your form is right, this move literally targets every single one of your muscles. It is quite easy to get into the plank, although you will find that, as the seconds tick by, it becomes harder to maintain.
Get into push-up position, only on your forearms. Brace the abs tight and lift your hips, creating a straight line from heels to head.
To make this one harder, you can go from plank to push up position and back down to plank position, repeating that for a full minute.