Everyone wants firm arms, at least everyone that wants to look sexy. Flabby arms can be a big turn-off for guys. As a lady, you may not need to go as far as getting muscles but having a firm and comes in quite handy.
The annoying thing about flabby arms is that it takes time to get rid of. If you are not careful, you may not even notice that it is there.
Fortunately, some exercises can help one get the firm arms they desire. But before I continue, you probably already know that it wonโt happen in a day.
Most good things take a while to grow and manifest. A classic example is trees, many of them take almost 6 months to grow into anything significant.
Some even take years to grow their root structure. If you want to look a particular way, get ready to pay the price.
Generally, if you want to lose arm fat or bat wings, you should increase your fiber intake; cut down on carb intake, start lifting weights, stay hydrated and create a sleep schedule.
The ore exercise you can get, the better your odds. The trouble is that not all exercise can help you shed arm fat.
You need to know that even when you exercise, the muscles in the arm can become firmer after some time but the fat in those areas will remain.
You have to target reducing your overall body fat percentage as opposed to trying to reduce body fat in a particular area of your body.
In this article, we will discuss 7 exercises for flabby arms over 60 as well as how long it will take to get rid of bat wings.
What are bat wings on a woman you may wonder?
As you know already fat around your triceps and bicep are called arm fat or arm flab and in some case, be also could be referred to as bat wings.
ย But in actuality bat wings are not just fat around the arms; bat wings are wobbly fat and excess skin or loose skin that forms around the triceps. They are usually caused as a result of overweight or oversized arms that have lost some weight leaving the triceps which carries the fattest loose skin and some fat in them.
The solution to this is working your arms and especially your triceps to tighten the skin and convert some of the fat to muscle. The exercise below will do just that for you. Also, check out this post on How to Get Rid of Underarm Fat Quickly (Ultimate Diet & Exercise Guide)
How long it will take to get rid of bat wings.
The truth is, there are no specific time frames to get rid of bat wings or flabby arms because it totally depends on how big you big of size the flabby arms are, your commitment to diet andย exercises, the intensity to which you performs your exercises and off cause genetics. However, on average it will take a committed trainer about 1 month to 6 months to completely lose their bat wings arms or flabby arms. ย
How to Get rid of Flabby Arms Over 50:7 Exercises for Flabby Arms Over 60 / 50
These are exercise routines you can follow to get rid of flabby arms if you are over 50 years of age;
No 1: Close grip dumbbell press
Bench presses are typically seen as associated with the chestโs development but they also work the triceps too. When you want to start the reps (repetitions), lie on your back on a sport or exercise bench and press the two dumbbells together and then extend sideways before bringing them together again. The motion of spreading your arms and bring them together at your chest region places tension on the muscles of your arm bring you closer to your goal โ a firmer arm muscle.
Please do not place the dumbbells on your chest for more effect, it may cause other damages that will not be immediately visible. If you donโt have a workout bench, you can get creative. You can use a sofa or a slim low reading table. But ensure the weight of the dumbbells is just right so that you can go on more reps and improve the effect of the exercise.
No 2: Incline dumbbell kickbacks
Another exercise you can try out is the incline dumbbells kickbacks. According to Supp University, a health and wellness research outfit; this incline kickback exercise is the most effective triceps exercise. To do the exercise, you have to lie on your stomach on a workout bench tilted diagonally. You have to keep your head neutral and hold the dumbbells with both hands. You can then extend your hand sideways and bring it back to the initial position under your abdomen in reps of 5 or 10 as much as you can endure.
Remember not to rush because slow is good when it comes to high-quality reps.
No 3: Dumbbell pushups
This type of pushup takes away a lot of pressure from the wrist and focuses it on the triceps. You can begin the pushup by balancing the dumbbells on your hands directly below your neck in a press-up position. You then gradually push yourself up using the dumbbells as support. This is a potent way of getting rid of flabby arms. Now you know how to get rid of flabby arms over 50. The pressure on the arms during the pushups strengthens the arm and builds up the muscles there.
Donโt try to do them all at once. Take breaks in-between but stay consistent every day.
No 4: Incline dumbbell overhead extension
This particular workout can also be done on a workout bench. All you have to do is place some dumbbells in your hands and hold them above your neck. Then you can slowly bend your elbow into two to put pressure on the triceps. Remember not to move your arms forward or backward because the pressure will then be on the shoulder which is not what you are trying to build.
No 5: Pushups
It is actually that simple. Pushups target the triceps but they also strengthen your pectoral, abdominal and lower back. It may not sound like fun but hey, since when did exercise that will actually make you healthier become fun?
No 6: Bench Dips
This is another exercise that can be an excellent exercise for flabby arms and bat wings. The bench dip requires a workout bench as well or a low sturdy surface where you can balance your weight on your hand and push yourself up and take on several reps before retiring.
Sit in front of the workout bench and extend your leg in front of you while plating your feet firmly on the ground. If your arms donโt form a 90^ angle when you go down, then you are not doing it right.
No 7: Shoulder Press
This exercise engages the arms and the shoulders making it a good workout routine for flabby arms reduction. You do this by having two dumbbells. You then raise them until they are shoulder level before lifting them slightly above your head. You can do several reps before you retire. The recommended number however is usually 10 times per rep.
Now you know how to get rid of flabby arms over 50. What are bat wings on a woman you may wonder? They are excess fat stored in the arms and back. As you grow older, if you donโt exercise regularly, you may start to experience these things.
A How To Lose Arm Fat Without Gaining Muscle (Why are My Upper Arms so Fat)
How to Get Rid of Underarm Fat Quickly (Ultimate Diet & Exercise Guide)
