There are a lot of things that are considered unattractive according to the beauty standards imposed by modern society. Protruded belly, thigh cellulite, and sagging breasts are a few of the proclaimed "flaws". Saggy skin and fat on your upper arms, which often occur as the result of being overweight or losing a significant amount of weight, also known as bat wings, is another source of insecurity for a lot of people. And although there is nothing wrong with having any of the above-mentioned body features, they often make people self-conscious, preventing them from wearing what they like or doing what they want if it involves the exposure of these "flaws". That is why numerous people search for an answer to the question "How to get rid of bat wings?".
If you possess this feature and think that it is a problem, there are two ways for you to fight it. The first is to accept that it is natural and doesn't make you less attractive, and the second is to find a way to eliminate it. If you chose the second variant, then read on to find out how to get rid of bat wings with the help of exercise and dieting. You can also choose an easier option - download the BetterMe app. It can help you successfully reduce bat wings by providing you with a customized workout plan that will tone your arms and a healthy diet plan that will help you slim down.
People who are searching for an effective method on how to get rid of bat wings often find this process very challenging. And the fact that spot reduction is impossible doesn't make it easier. That is why, if you want to successfully get rid of your bat wings, you need to stick to methods that are supported by specialists and evidence. These methods include a balanced diet, regular workouts, proper sleep, and reduced stress levels.
To successfully fight the problem of bat wings, you need to follow a healthy diet that can provide you with all the vital nutrients. An average adult person requires around 2000-2500 calories a day. Make sure that your menu includes plenty of nutrient-rich foods, such as fruits and vegetables, lean meat, fish, eggs, dairy, and whole grains. You should also consume healthy fats that are found in olive and canola oil, avocado, nuts, and seeds. These components, along with protein, fiber, vitamins, and minerals are essential for the maintenance of the proper functioning of your body. Besides that, some foods, such as greasy foods and sugar, can do your body more harm than good and should be avoided.
If you want to successfully trim a couple of inches of fat and tone your arms, you need to combine a healthy diet with regular exercise. To slim down it is recommended that you have 35 minutes of moderate to high-intensity workout per week. Make sure to warm up before your training, to prepare your muscles for the following physical activity, reduce post-workout muscle soreness and stiffness, and avoid any possible injuries.
Without further ado, here are the best exercises to help you banish bat wings and tone your whole body:
This classic calisthenics exercise works for all major muscle groups and doesn't require much time. There are numerous variations of the plank, but let's start with a basic high plank. Lie face down on the floor and use your straight arms and forefeet as pillars, lifting your hips off the ground and creating a straight line with your body. Make sure that your back is straight, your hips don't sag, and your core is engaged. Hold the position for as long as you can endure, slightly increasing the amount of time you spend in a plank with each workout.
A push-up is one of the most popular arm exercises. It involves a lot of muscle groups and is especially beneficial for your core muscles. To perform a push-up, get into a high plank position, and while keeping your body in a straight line, bend your elbows, lowering your chest to the ground. After a small pause, return to the high plank position.
● Triceps dip
Triceps dip is one of the best triceps exercises. To perform a triceps dip, you need a chair or a bench. Sit on a chair and grab its edge. Slightly lift your body and take several steps forward. Make sure to keep your knees bent at a 90-degree angle and hip-width apart. Now bend your elbows and slowly lower your body, make a small pause and get back to the initial point.
● Triceps push-up
This type of push-up focuses on your triceps. Its technique is similar to that of a basic push-up but requires a different arm position. Place your palms directly under your shoulders and draw your arms as close to your sides as possible. Your elbows should point back. Make sure to engage your core and keep your shoulders stable. Now perform a push-up by lowering your chest to the floor until your arms create a 90-degree angle, then return to the initial position.
Burpees are a real fat killer. It makes your heart pump and targets your major muscle groups. To perform this exercise, stand straight and get into a squat by bending your knees and lowering your hips. Then, place your hands on the floor in front of you and jump back with your feet, getting into a plank position. Jump back into a squat and return to the initial position.
Want more exercises? Download the BetterMe app and enjoy a great plethora of various exercises with detailed explanations.
How long does it take to get rid of bat wings?
Since every person is different, the process of getting rid of bat wings takes a different amount of time for each person. It depends on such factors as your initial weight, age, height, body composition, sex, and others. So just remember that successful weight loss is only possible with the help of a healthy diet and regular workouts.
If you want to find a method on how to get rid of bat wings, start by consulting your doctor and making some healthy lifestyle changes, such as going on a balanced diet and sticking to a regular workout routine.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!