Bat wings, chicken wings, flying squirrels, and wing flaps. In some places, they call them “bingo wings.” Try saying that without laughing! No matter what you call them, I bet you’re not a fan of the loose, jiggly skin under your arms. I’ve often searched for swimsuit tops with sleeves just to hide my sagging arms, and I’ve even worn long-sleeved shirts in sweltering heat.
While weight and age can play a role in arm flab, they don’t discriminate. A friend of mine, who wears a size two and has always been petite, has struggled with her “bat wings” since her thirties! There are several factors that can lead to this issue (and no, it’s not from drinking Red Bull). Besides being unappealing, having extra skin flapping around is simply uncomfortable. But can you actually do something about it? Spoiler alert: YES! You can reduce and even eliminate that flabby skin!
Before diving into solutions, let’s quickly explore why you might have arm flab in the first place.
### Causes of Flabby Arms:
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Now that you understand why your arms jiggle, what can you do about it? Exercise is your best option, no matter what caused your bat wings. (We’re focusing on typical flabby arms here—not extreme loose skin from significant weight loss.) Building muscle will help lift and tone your arms, while burning fat can reduce the size and weight of those waving arms.
Now, let’s get to the fun part: it’s time to break a sweat and say goodbye to those flying squirrel arms! These exercises will help tone and tighten your arms while burning calories at the same time. The more lean muscle you build, the more calories and fat you’ll burn, even when you’re not working out.
I can hear your groans already—I get it; push-ups aren’t everyone’s favorite. But there’s a reason they’re a staple exercise—they really work! While often seen as a chest exercise, push-ups also target the triceps, helping to tone your arms. Pro tip: If a standard push-up is too challenging, you can modify it! Beginners can try knee push-ups (on your knees instead of in a full plank) or incline push-ups (with your hands on a wall, counter, or bench).
For this next exercise, you’ll need a bench or a sturdy chair. A couch can work in a pinch, but for proper form, it’s best to use something solid. Ensure whatever you use won’t slide, so push it against a wall for stability. Sit down and grip the front of the seat with your knuckles facing forward. Slide your rear off the seat and extend your arms to support your weight. Slowly lower your body until your elbows bend at a 90-degree angle. Dip down and up for about 30 seconds, resting for 30 seconds to a minute between sets. If you find this difficult, bend your knees more and keep your feet flat to shift some weight to your legs.
Good posture and form are crucial for this exercise. If you don’t engage your biceps, you won’t see effective results. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand. Relax your arms at your sides, keep your shoulders back, elbows at your hips, and palms facing forward. While keeping your elbows tucked, lift both dumbbells and then slowly lower them to complete one rep. Aim for 10-12 reps, three times, with a 30-second rest between rounds.
This next exercise is great for raising your heart rate between strength-building moves. Maintain good form and keep your abs tight to protect your back, but don’t move too slowly. Stand tall with your feet shoulder-width apart and knees slightly bent. Make fists with both hands, raise your arms, and bend your elbows to form a 90-degree angle in front of your face. Punch forward with your right arm until it’s straight, palm facing down, then return to the starting position. Alternate punches for 60 seconds, repeating three times with a 30-second rest in between.
You might feel a bit silly, but trust me—this exercise will help tone your shoulders and upper arms, tightening those wings. Stand tall with your feet shoulder-width apart, arms extended to the sides at shoulder height. Move your arms in small circles, either clockwise or counterclockwise, for about 30 seconds, then switch directions. To increase the challenge, hold small dumbbells or 16-ounce water bottles.
These exercises may not provide an instant solution, but building muscle and burning fat is the only way to eliminate flabby arms for good. It won’t be easy, and exercises alone won’t yield quick results, but with consistent effort, your body will reward you by shedding that unwanted flab.
To enhance your results, consider your skin’s health as well. Adding a collagen supplement to your diet can help repair aging or sagging skin from within, while a high-quality lotion can restore moisture and elasticity from the outside. If you’re looking for lower-impact exercises, a daily yoga routine can strengthen and tone your entire body.
Exercise is essential, regardless of your age or size, but high-impact workouts can be tough to start—especially if you’re new to exercising or not as agile as you once were. That’s why we created the Yoga Fat Loss Bible, the ultimate guide to starting yoga. It helps you get flexible, tone your body, and burn fat with gentle practices. We provide detailed instructions and beginner modifications, along with a 6-Week Workout Plan for newcomers! Plus, there’s a free meditation guide to help you relieve stress and anxiety.
Remember, the hardest part of any new workout routine is simply showing up. Make sure to show up today and give your best effort. You deserve it! If you found this article helpful or have any questions, feel free to leave a comment below!
