Today we’re going over a workout to banish bat wings and get rid of back fat.
We all want to look good in a halter top or a swimsuit. But that requires a toned upper body. When you look in the mirror and see lots of flab and sagging in your arms, you’ve got “bat wings”. And when you see rolls sticking out in the back, you’ve got back fat. But don’t despair.
You’ll have a routine that will tone your triceps, strengthen your arms, and workout your back, giving you back your body confidence.
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But first, what causes a sagging upper body for women
Here are a few of the reasons who your arms and back may not be as perky and toned as when you were younger.
- > Diet: It’s important to eat lots of nutrient rich, whole foods. Diet is the foundation of maintaining a body with low body fat. You can’t banish bat wings with pizza.
- > Hormones: Women have less testosterone than men, and have decreasing estrogen as they age. And this causes them to store more fat, leading to back fat and other issues.
- > Aging: When you get older, you naturally lose muscle, and are more vulnerable to flab. This is especially true for women over 50
A workout to banish back fat and build upper body strength for women
The good news is that exercise can help us women. This is especially true if you combine exercise with a healthy diet.
The trick is to pick the right exercises.
These are the exercises that will tone the triceps, since weak triceps are a serious contributor to bat wings.
And this also helps you strengthen the muscles in your back, an area that is easily overlooked.
* Please note: some of these exercises require you to use weights. You can use light hand weights. But if you’re just starting, feel free to use soup cans instead. These also can act as light weights.
Do these 8 exercises, to help you really start to see results. Here are some of the best moves to banish bat wings and get rid of back fat.
Burpee
Burpees not only banish back fat, they get you toned all over and your heart pumping.
This first exercise uses a lot of the muscles that we want to tone. But it also gets the heart going. This is important because you want to combine cardio with these toning exercises to get the maximum results.
Start standing. Then squat and place your hands in front of you.
Now jump your feet back. You should now be in a pushup position. (If you’re advanced, you can do a pushup while you’re here.)
Now jump back to your starting position and stand back up straight. Repeat this 10 times.
This was your warm-up. Now you’re going to get deeper into toning.
Triceps Pushup
Start in a plank. This means that your hands are flat on the ground underneath your shoulders.
Your legs are straight behind you and pressed together, with your toes touching the floor.
Now turn your hands in so your fingers are touching, but your palms are still separate. Your face should be parallel to the floor.
Pull in your core and slowly lower yourself to the floor, keeping your body straight. Now push back up into a plank position.
If you’re a beginner, you can modify this move by doing it on your knees. This is like when you do a “girl’s push up”
This is a great one to tone your triceps, which can do wonders for your saggy arms.
Do this 10 times
Bent Over Double Arm Triceps Kickbacks
Stand straight with your feet shoulder width apart. Holds your weights in your hand.
Bend your knees and bend forward from your hips as you feel your booty move back.
Your arms should remain glued to your side.
Now bend your elbows at a 90 degree angle. And extend your elbows back completely. This is one triceps kickback.
This further helps tone your triceps and banish bat wings.
Repeat this 10 times.
Banish Back Fat – Bent Over Dumbbell Rows
This move starts in a position quite similar to the triceps kickbacks.
Stand straights, bend your knees while you lean forward from your hips. But instead of keeping your arms with weights by your side, your hands will be directly below you, perpendicular to the floor.
Now keeping your arms close to your body, bend your elbows and pull them up to your side. Keep your hands perpendicular to the floor. And as you do this, squeeze your back muscles and hold for a couple of seconds.
Now lower your arms back to the starting position and repeat 10 times. This will help tone your back muscles and reduce the appearance of back fat.
Chair Dips
To do this exercise, you’ll need a chair. Or if a chair isn’t available, you can also use the couch.
This movement engages a multitude of muscles in your arms, back, chest, and abs.
Start seated. Your hands are outside of your hips and holding the chair. Your legs are hips width apart and planted flat on the floor.
Holding on with your hands, lift your hips up and in front of the chair. Bend your elbows as you lower your hips towards the ground. Stop when your elbows are at a 90 degree angle from your body.
Push back to the starting position. Do this exercise 10 times.
Reverse Fly with Dumbbells
This is a great one to help tone the upper back as well as the shoulders.
Sit with your knees crossed and hold a dumbbell in each hand.
Lean forward, bend your elbows slightly, and let your arms hang down to your legs.
Now slowly raise the weights, pulling up your elbows to the level of your shoulders. Feel a slight squeeze in your upper back.
Hold for a couple of seconds and return to your starting position. Do this exercise 10 times.
If you need to modify this reverse fly, you can also replicate this movement on your stomach or on a bench.
Overhead Triceps Extension
This is another one that will help banish bat wings by toning your triceps muscles.
Stand straight or sit down in a chair. Hold two dumbbells in your hands and lift them over your head straight towards the ceiling. Keep your arms close to your ears.
Now bend your elbows as you tip the weights back behind you. Stop when you hit a 90 degree angle with your body.
As you straighten your arms, feel your triceps contract. Repeat this 10 times.
Plank
There’s really no better full body exercise than the plank. This helps you tone all the muscles in your arm, back and chest. And this will help you decrease sag, and tone throughout your body.
So this is a great way to end this workout series for women.
Start on your hands and knees. Your hands should be under your shoulders. Your knees are under your hips.
Now move your forearms to the floor, keeping your elbows under your shoulders. Or if you’re more advanced, you can stay on your hands.
At the same time, move your legs straight behind you so that your toes are touching the ground. Your head is straight and looking down to the floor.
Engage your abdominal muscles. Make sure your shoulders aren’t creeping up towards your ears.
Hold this for 60 seconds.
And that’s your workout to banish bat wings and bat fat for women.
Build up to doing 3 reps. And before you know, you’ll actually be excited to flaunt your summer halter top!
