The Elite Physique

Easy Tips to Get Rid of Bat Wings

how to get rid of bat wingsBye-Bye Bat Wings!

Let’s talk about your bat wings.  Stand in front of a mirror and hold your arm outstretched to the side of your body. While in place, rotate your arm forward and backwards fast.

You either:

Like what you see, a tight and nicely shaped triceps area


To your horror, saggy skin that swings back and forth like your grandmother’s did when you were a child

Do you have bat wings that constantly haunt you, thinking there is nothing you can do to rid them?  If so, then this short article will be a treat for you.  I’m going to reveal 3 steps you can implement to say goodbye to your bat wings once and for all.

Many women think they get bat wings are they get older.  Bat wings don’t necessarily develop with age, but age can play a role to a certain degree. Bat wings are a lack of muscles and excess skin hanging under your arm when they are stretched out to each side. It’s a common problem for many women. If you apply the tactics outlined below you can greatly reduce the amount of flapping skin hanging around at the back of your arms.

Tactic #1

To get rid of your bat wings you will have to tighten up your diet to a certain degree which can results in some overall weight loss, too.  Eat several small, yet balanced meals, throughout the day.  In doing this you will force your body to burn more calories and increase your metabolism. Don’t take this tactic lightly. The real key here is several balanced meals throughout the day.

Tactic #2

With the addition of more balanced meals each day, be sure to choose foods of quality such as natural foods.  You should be eating the foods that Mother Nature provided. If you are grabbing for that deli meat and pasta drenched in sauce, you are not eating quality.  Quality meals are fresh and natural, not boxed or canned, or loaded with MSG and nitrates. Your body functions on food with nutrients, not chemicals.  Choose whole, fresh, and even organic foods.

Tactic #3

Adding triceps exercises a couple of times a week can help build lean muscle tissue on the back of your arms. As you lose fat weight you will be building lean muscle mass, which adds density. Dense muscle on the back of your arm won’t flop around. states, “Even though your triceps may be the larger of the two arm muscles, it may not be as developed as your biceps. This is actually common because your triceps are located on the back of your arms, sort of out of sight and a lot of people tend to not train the rear body parts as intensely since they can’t be seen as much.”

Triceps exercises that are effective can take some time getting accustomed to, as it may feel awkward at first, especially if they are underdeveloped. The triceps is not a muscle that’s used every day in heavy tasks.

Some Triceps Exercises You Can Include Are:

  • Overhead extensions - Begin in a standing or seated position with a bar or dumbbell extended over your head. Bend at the elbows, allowing the weight to go behind your head until your elbows are at a 90-degree angle, and then press up. Be sure to keep your head up and elbows close to your head.
  • Lying triceps extensions – To begin, lie down on a flat bench and extend a bar or dumbbells over you. Bend at the elbows and allow the bar to come down to the top of your head, with elbows at a 90-degree angle, and then press up. Always keep the elbows as close to your head as possible.
  • Dips – To begin, face away from a flat bench or chair and place your hands behind you; just about shoulder length apart. Extend your feet and keep your knees bent. Keep your body close to the bench or chair and allow your body to come down to the floor until your backside touches the floor, and then using your triceps, press up. Contract the triceps at the top of the movement. Keep your elbows in and don’t allow them to stray out. Always keep your head up.

Keep In Mind…

Just because you don’t go to a gym or don’t want to walk in one, you can still do these exercises. They can be done at home as well using resistance bands or soup cans.

If you lost a large amount of weight quickly or didn’t add resistance training during your weight loss and have a lot of loose skin on the back of your arms, youred arrow pointing down may have to opt for a surgical procedure (brachioplasty) to remove large amounts of excess skin. Be sure to implement these 3 essential tactics and then you can say bye-bye to your bat wings once and for all. Remember that consistency is the key in any transformation.

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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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