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Get Rid of Bat Wings With This Foolproof Floor Routine, Trainer Says

Bodyweight movements can go a long way to help sculpt and firm up your arms.
FACT CHECKED BY Alexa Mellardo

Besides the belly, one of the most troublesome areas where people want to lose fat in is their arms, particularly the triceps area. Why can't these "bat wings" just fly away? (Pun intended!) Especially with beach season upon us, it's a part of the body you may want to tone up. We are here to address this area and let you know exactly what you need to do. If you want to get rid of bat wings, it all starts with this foolproof floor routine.

As frustrating as it is to hear, regardless of where you want to lose fat, the principles still remain the same. It's critical that you eat at a calorie deficit, get in regular cardio, and lift weights. One other rule you need to pay respect to is that consistency is king when it comes to getting the results you're looking for. When it comes to your triceps, know that you're dealing with an extremely stubborn part of the body—one that needs to be worked regularly through strength training. You have to perform exercises that drive blood flow to your arms and build lean muscle in that area. If you don't do this, you, unfortunately, won't be able to lose your bat wings.

The great news here? You don't need to invest in a lot of fancy, expensive workout equipment in order to train and build your triceps. In fact, bodyweight movements can go a long way to help sculpt and firm up your arms. Besides regular pushups and dips, there are other movements you can do to improve that area. This is a foolproof floor exercise plan that will help you tone up and get rid of bat wings. So without further ado, let's get started so you can achieve your goal. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Triceps Pushups

trainer doing triceps pushups, demonstrating exercise to get rid of bat wings
Tim Liu, C.S.C.S.

In order to do triceps pushups, you will get into a plank position with your shoulders in line with your wrists. Keep your core tight and glutes squeezed, and extend your arms by pushing through your palms to come up to a full pushup position. Flex your triceps hard at the top, then resist on the way down back to the plank position while maintaining tension there the entire time. Perform 5 to 10 reps.

Related: Shrink Upper Arm Fat With These Efficient Exercises, Trainer Says

Quad Press

quad press
Tim Liu, C.S.C.S.

For the quad press exercise, think of a movement that's half squat/half pushup. Get down on the floor, and place your hands under your shoulders in a tabletop position. Next, turn your forearms inward about 45 degrees to form a diamond with the hands, and have your knees bent but just above the ground.

Keep your weight evenly balanced between your hands and the inside balls of your feet. Lower yourself down by bending at the elbows while pushing your knees out and keeping your back flat. Push your back up through your palms and toes while flexing your triceps hard at the top with each rep. Perform 3 sets of 15 to 25 reps.

Floor Dips

trainer doing floor dips, demonstrating exercise to get rid of bat wings
Tim Liu, C.S.C.S.

Start this movement by sitting down to do floor dips on the ground with your knees bent and arms behind you. Push yourself up by driving through your palms, extending your arms out as far as you can. Flex your triceps hard at the top, then come all the way down until you're seated before performing another rep. Perform 3 sets of 15 to 20 reps.

For more…

woman holding dumbbells

For more mind and body news, check out Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says and Keep Your Weight Down for Good With This Sneaky Exercise Plan, Expert Says.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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