Blog Fitness How To Get Rid Of Bat Wings: Simple Steps To Achieve Well-Defined Upper Arms

How To Get Rid Of Bat Wings: Simple Steps To Achieve Well-Defined Upper Arms

How To Get Rid Of Bat Wings Simple Steps to Achieve Well-Defined Upper Arms

Excess weight is a quite common issue that plagues millions of people. Inner thigh fat, chubby belly, sagging buttocks – all these ‘trouble spots’ stop people from feeling confident in their own skin. Bat wings belong to this list as well. People who have flabby upper arms feel self-conscious because of the littlest things like waving. They are forced to wrap themselves up in layers of clothes and stick to long-sleeved tops even when it’s scorching hot outside. All of it takes a major toll on a person’s self-image and mental health, that is why it is so important to either accept yourself the way you are or eliminate this issue as soon as possible. Keep reading to find out how to get rid of bat wings once and for all.


How To Get Rid Of Bat Wings?

Bat wings are a quite common issue that has mainly two causes. It is widespread among people with excess pounds and among those who have lost a lot of weight. Many dieters find it quite challenging to get rid of bat wings. The main problem is that it is impossible to spot reduce your body fat. This case is not an exception. If you want to say goodbye to your bat wings, you should stick to expert-approved tried-and-true methods like the combination of a healthy diet, caloric deficit and regular workouts. To lose weight, it is also important to sleep enough and lower your stress levels (4). 

Your diet should be well-balanced and should provide you with all the necessary nutrients. On average, an adult individual needs 2000-2500 calories a day. Fresh fruits and vegetables, whole grains, dairy, lean cuts of meat, fish, eggs, nuts and seeds are packed with essential nutrients. Olive oil, canola oil, nuts and seeds – these foods are rich sources of healthy fats that are vital for the normal functioning of your body. You should also avoid greasy foods and sugar (6). The best option will be to consult a professional dietitian to create a perfectly balanced meal plan completely tailored to you. 

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Healthy diet should be combined with different types of workouts for major muscle groups. If your aim is to lose weight, it is recommended to have 35 minutes of moderate to high intensity workout per week (2). Remember to involve both cardio and strength exercises to burn body fat and gain muscle mass. For instance, if you want to get rid of bat wings, you can combine your favorite cardio – running, walking, swimming, and strength exercises to tone your arm muscles.

Read More: How Can I Tone My Arms Without Gaining Muscle? Top Arm Workouts To Help Get Rid Of Flabby Arms

how to get rid of bat wings
How To Get Rid Of Bat Wings: Exercises

There are slews of effective exercises that can help you get rid of bat wings. Some of them are listed below. You should perform 2-3 sets, 10-15 reps. Make 30-60-second pauses between the sets.

A small recommendation is to warm up before your workout. This way you’ll prepare your body for a demanding workout session and reduce muscle soreness and stiffness after exercising. It is also a necessary measure that helps to avoid injuries (1). 

  • Push Ups

This is probably anyone’s go-to strength exercise. It targets a large number of muscle groups and is especially beneficial for your core muscles. To perform a push up, you should stand in a high plank position with your hands placed under your shoulders. Make sure your body forms a straight line, engage your abs to keep a proper position. Now you should bend your elbows and slowly lower your body close to the floor. After a small pause, get back to the high plank position. This exercise has a number of variations for higher or lower fitness levels, so you can choose the most suitable one for you (8).
how to get rid of bat wings

  • Tricep Push Ups

This type of push-ups targets your triceps. Basically, you should perform the same way as you do standard push-ups, but it is important to focus on the position of your arms. Place your palms right under your shoulders, and pull your arms in as close to your sides as you can. Your elbows should be pointed back. Make sure to keep your shoulders stable and your core muscles tight. It is important to keep this position constantly while performing the exercise. Now lower your body until your arm forms a 90-degree angle, and get back to the starting position. 

  • Tricep Dips

To perform this exercise, you need a chair or a bench. Sit on a chair. While gripping the edge of the chair, slightly lift your body and take several steps forward. Make sure to keep your knees at a 90-degree angle to the floor and hip-width apart. So, your body is in a seated position, but your arms are slightly behind your core and your glutes are off the chair. Now bend your elbows and slowly lower your body, make a 1-second pause and get back to the starting position. That’s one rep (8).
how to get rid of bat wings

  • Plank

You’d be hard-pressed to find a more popular and effective exercise.  It helps to train all major muscle groups and doesn’t take much time. There are a whole lot of variations for different fitness levels. For instance, to perform a standard straight-arm plank you should stand on your hands and toes, with your arms extended, so that your body forms a straight line. Make sure that your neck is straight as well. It is better to look down at the floor. It is crucial to engage your abs and avoid sagging and arching your back. Start by holding the position for 15-30 seconds and gradually increase this time up to a minute and more (8). 

  • Burpees

This exercise is perfect for burning calories, increasing heart rate and training major muscle groups. Start in a standing position. Then you should take a squat position and place your hands on the ground in front of you. Keep your palms on the floor and jump back with your feet so that you are in a plank position. Next, get back into a squat and jump up to get into the starting position (8).

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Burn 1000 Calories A Day: Fact Or Fiction? Here Is What The Experts Say

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how to get rid of bat wings
How To Get Rid Of Bat Wings With Resistance Bands?

The exercises listed above use your own body weight for strengthening your muscles. However, you can include workouts with weights as well.

  • Banded Overhead Triceps Extension

This exercise will train not only your arms, but your abs as well. Take a resistance band and stand on its middle with one foot. Grab its ends with one hand and lift this arm. Your hand should be behind your head and your elbow should be pointed toward the ceiling. Pulling the band, extend your arm fully and slowly lower it back. That’s one rep (7).

  • Banded Triceps Kickbacks

To perform this workout, you should fixate one end of your resistance band on a stable object at waist height. Grab the band with one hand with your palm facing inward. Now you should take a couple of steps back and slightly bend your knees. Bend forward at your waist. Make sure to keep your back straight. There should be tension in the band. Keep your elbows close to your sides and fully extend your arm with the band behind you. Make a 1-second pause and get back to the starting position (7).

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Elliptical Benefits: Weight Loss, Joint Strength, And More

how to get rid of bat wings
How To Get Rid Of Bat Wings With Weights?

Exercises with weights can help you tone your arms as well. A small piece of advice is to choose weights properly. You should try different dumbbells until you find the ones that allow you to perform the first 10 reps with moderate difficulty. By the end of the tenth rep it should be a little bit challenging to continue (5). The amount of such exercises is quite wide, so you can choose the ones that you like most of all. For instance: 

  • Arm Lifts

This exercise will help you tone your arms and shoulders. You need two dumbbells to perform it. Stand with your feet hip-width apart.  Grab dumbbells in each hand. Your palms should be facing the floor. Now you should raise your arms in front of your body. Keep the weights at shoulder height. Then extend your arms to the side to form a letter T with your body. Lower your arms to the sides. That’s one rep (8).

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Is Pilates Good For Weight Loss? Why You Should Make This Practice Part Of Your Exercise Routine

Read More: 10 Effective Exercises To Remove Arm Fat In 2 Weeks
how to get rid of bat wings

  • Overhead Lifts

This workout is perfect for your triceps. You need a dumbbell to perform it. Stand with your feet hip-width apart. Grab the dumbbell with both your hands above your head. It should also be slightly behind your head. Bend your elbows and lower the dumbbell. Then straighten your arms to lift the weights above your head again. Bend your arms to lower the dumbbell. That’s one rep (8).


How Long Does It Take To Get Rid Of Bat Wings?

It is important to understand that in this case everything is quite individual. The amount of time you need to accomplish your fitness goal depends on your weight, height, age, weight loss methods and a number of other factors. For instance, if you choose 5 pound weights and a set of special exercises for toning your arms, you can see noticeable results in just a few weeks. However, you should keep in mind, that without a healthy diet and regular physical activity sustainable weight loss is impossible (3).

See also
Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training


In conclusion, the answer to the question “how to get rid of bat wings?” is quite simple. If you put our recommendations into practice, you will definitely get rid of the flab and achieve well-defined upper-arms. Just remember to practice moderation and be careful when it comes to your diet and workout plans. It is better to consult professionals before changing your meal plan and trying new types of exercises.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Aerobic exercise: How to warm up and cool down (2019,
  2. How Much Exercise to Lose Weight? (2020,
  3. How Long Does It Take to Tighten Your Arms with 5 Lb. Weights (2019,
  4. How to naturally lose weight fast (2018,
  5. Simple Tips for Knowing How Much Weight to Lift (2019,
  6. The Basics of a Healthy, Balanced Diet (2019,
  7. The Resistance Band Workout for Strong Arms and Sculpted Abs (2019,
  8. What are the best exercises for bat wings? (2018,
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