Flabby arms, sometimes referred to as bat wings, are a common problem area, caused by an excess of fat, which can be the result of natural changes that occur with age. People have excess fat and low muscle tone in the upper arms. You may notice the skin in this area starting to wobble which is your Bat Wings.

People demonstrating arm fat known as bat wings on their body. Some people refer to excess fat in the upper arms as Bat wings. These are more common in older adults and people who are overweight. Flabby arms look as bad as a jiggly tummy. They make you look older and unfit. It can ruin your entire look even if you have a perfect figure. This can affect your confidence and create a negative body image.

Causes of bat wings/flabby arms

After the age of 30, body fat has a tendency to increase and lean muscle typically decreases. These changes are partially due to hormonal changes that occur with age, but also because of the tendency to be less active. So it is mandatory to do workout on the daily basis. The hormonal changes cause metabolic rate to decrease, which means fewer calories burned throughout the day. A slower metabolism combined with fewer calories burned from a lack of exercise creates a significant risk of weight gain. Gravitational pull also takes its toll, constantly pulling on the back of the arms and thus facilitating flabbiness.

Age Factor: As you grow older, your skin loses elasticity and connective tissue degrades, causing a saggier appearance. Body fat may increase by up to 30 percent as you grow older, but you can combat this with a healthy, reduced-calorie diet and plenty of exercise.

Physical Inactivity: Excess fat can cause flabby arms at any age which is because of their inactivity. Based on your genetics, you may store more fat in your arms than other areas. So it is required to be physical active.

Remedy for loose arms

To get rid of this, determine your calorie first. Then cut 500 to 1,000 calories from the daily amount required to maintain your weight. You need to reduce the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, make your own fresh fruit juice, instead of sugar loaded breakfast cereals, try porridge of oats and add some fresh fruit.

Exercise five days a week in addition to your diet help you lose good weight every week. Targeted exercises can help to reduce weight in this area. The main muscles in the upper arm are the triceps and biceps. The biceps are at the front of the arm, and the triceps are at the back.

A well-balanced diet and regular exercise routine can reduce body fat including excess fat in the back of your upper arms. When the fat reduces, targeted toning exercises can ensure the muscles that are displayed are well defined.

Exercises for flabby arms

Many exercises can strengthen the triceps and reduce the appearance of bat wings.The triceps are often the weaker of the two because the body does not use them as directly in lifting or carrying. Strengthening the triceps can reduce the appearance of bat wings.

It is necessary to warm up for 10–20 minutes before exercising can prevent muscle strain.

Arm Lifts: Stand with the feet hip-width apart. Hold a dumbbell in each hand, with the palms facing inward toward the body. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor). Lower your arms; complete 8 to 12 reps.

Overhead Lifts: Hold the dumbbells above and slightly behind the head in both hands. The upper arms should be aligned with the ears. Begin with the elbows bent, then extend the arms until they are straight. Bend the elbows again to lower the dumbbell.

Push ups: Traditional push ups are too difficult at first, start with assisted push ups. Stand about two feet back from your kitchen counter or a surface of similar height. Shift your weight to your toes, and place your hands on the counter just past shoulder-width apart. Bend at the elbows until your chest or chin meets the countertop. Ensure that the body is in a straight line, with the knees hovering above the floor. Push back up, and repeat 12 times. Do two to three sets of pushups.

Triceps dips

• Sit on a stable chair or surface of the same height.
• Grip the edges of the chair by the sides of its front legs.
• Lifting the body slightly, take a few steps forward, while keeping ahold of the chair.

Wall pushups: Stand an arm’s length from a wall. Place the palms flat against the wall, shoulder-width apart. Bend the arms to bring the shoulders to the wall. Keep your feet flat on the floor.Hold the position for 1 second. Breathe out and slowly push yourself back until your arms are straight. Repeat 10-15 times.

Biceps Curls: Sit straight in a chair with your abdominal muscles engaged, feet flat and shoulder-width apart. Raise your hands towards your shoulders by bending at the elbows. Your elbows should remain close by your sides as you lift. Lower your hands back down, and repeat for a total of 12 repetitions. Perform two to three sets.

Plank: Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. The body should be in a straight line. Look down at the floor so that the neck is also straight. Gently tighten the stomach muscles. Hold the pose for a few seconds, building up to a few minutes.

Downward-Facing Dog: Begin on all fours, with the palms and knees flat on the floor. Make sure that the back is straight and parallel to the floor. Pressing the palms into the floor, raise the hips to form an upside-down V. The palms should remain flat, but the heels should come away from the floor. Keep the stomach muscles taut, breathe evenly, and hold the pose for a few minutes.

Anamika Anand
Fitness Expert