Bye Bye, Bat Wings! How to Achieve Amazing Arms at Any Age

With Halloween lurking around the corner, it’s time to tackle a real-life scare—those dreaded “bat wings” that make our upper arms wobbly. But fear not! There are steps we can take to banish the bat wings and build stronger, more toned arms.

What Are Bat Wings?

Bat wings refer to the loose, sagging skin and excess fat beneath the upper arms. While labeling this physical phenomenon as bat wings sounds lighthearted, they’re no laughing matter and are more than an aesthetic issue. Fortunately, there are effective ways to address them.

Why Do We Develop Bat Wings?

There are several reasons why we may develop bat wings:

• Aging: As we get older, our skin loses elasticity due to a decrease in collagen production. Gravity isn’t kind to aging bodies, and without muscle to support the skin, sagging is inevitable.

• Muscle Loss: The triceps—muscles that run along the back of our upper arms—tend to lose strength and size if not regularly exercised, which allows the skin to droop.

• Fat Accumulation: Hormonal changes and slower metabolism with age can lead to fat building up under the arms—particularly in post-menopausal women.

Can We Get Rid of Bat Wings?

Yes we can! While we might not end up with arms that look like Linda Hamilton’s in The Terminator, we can strengthen and tone our arms, reduce overall body fat, and improve skin elasticity. A combination of targeted strength training, aerobic exercise, good nutrition, skin care, and hydration can significantly minimize the appearance of bat wings, and give us stronger, more defined arms in the process.

Exercises to Strengthen and Tone Our Arms

As we age, we naturally lose muscle mass—a condition called sarcopenia. In fact, after the age of 30, we lose about 3-5% of our muscle mass per decade if we aren’t actively working to maintain it. That’s why focusing on building muscle—especially in areas like the triceps—becomes so important as we get older. Strength training can counteract this natural decline and keep us feeling strong and capable.

It’s essential to focus on our triceps, but remember that other arm muscles—biceps, shoulders, and even our chest muscles—all contribute to the overall look and strength of our arms. Here are a mix of exercises to target the triceps and surrounding muscles—with or without equipment:

1. Arm Circles

It may seem simple, but don’t underestimate this old-school exercise! Body-weight moves like arm circles are highly effective for warming up, toning up, and building endurance.

• How to: Stand with your arms extended straight out to the sides, parallel to the floor. Slowly make small circles with your arms in a forward direction for 30 seconds, then reverse for another 30 seconds.

• What it does: A classic from the retro TV workout era (Jack LaLanne, anyone?), this body-weight move tones your shoulders, biceps, and triceps, and requires zero equipment.

2. Triceps Dips

• How to: Sit on the edge of a sturdy chair or bench. Place your hands on the edge, fingers pointing forward, and slide your bottom off the chair. Lower your body by bending your elbows, then press back up.

• What it does: A no-equipment triceps burner that firms the back of your arms.

3. Close-Grip Pushups (and a Modification)

• How to: In a pushup position, place your hands directly under your shoulders. Lower yourself down, keeping your elbows tight to your sides, and push back up.

• Modification: For an easier version, try wall pushups. Stand a few feet from a wall, place your hands on the wall at shoulder height, bend your elbows, and lean in to perform pushups.

• What it does: These pushups target your triceps and chest, giving your arms a well-rounded workout.

4. Overhead Triceps Extensions

• How to: Hold a dumbbell (or anything with a little weight to it like a water bottle or a can of soup) with both hands overhead. Lower the weight behind your head by bending your elbows, then lift it back up by straightening your arms.

• What it does: Targets the long head of the triceps, helping to sculpt the back of your arms.

5. Triceps Kickbacks

• How to: With a dumbbell in each hand (you can also do these with no weight or cans of soup), hinge forward at the waist and keep your knees slightly bent. Extend your arms straight back behind you, then return to the starting position.

• What it does: A classic move for tightening and toning the triceps.

6. Biceps Curls

• How to: Hold a weight or resistance band with palms facing up. Slowly curl your hands toward your shoulders and then lower back down with control.

• What it does: Tones the biceps for a balanced, strong-arm look.

7. Lateral Raises

• How to: Stand with your arms at your sides, holding light weights or resistance bands. Lift your arms out to the sides until they’re parallel with the floor, then lower with control.

• What it does: Strengthens your shoulders, giving you a more balanced and toned upper arm appearance.

8. Plank Holds

• How to: Get into a pushup position, but instead of lowering yourself, hold the position with your body straight for 20-30 seconds, gradually increasing the time as you get stronger.

• What it does: Planks not only work your arms, but also your core and back, giving you a full-body strength boost.

Cardio for Fat Loss

To truly reveal those sculpted arms, you’ll want to burn some of the fat that may be covering your hard-earned muscle. Cardio such as brisk walking, swimming, or cycling will help burn calories and reduce overall body fat, including that stubborn arm fat.

Healthy Eating to Support Toned Arms

A nutritious diet is essential to any fitness goal. Focus on lean proteins (chicken, fish, beans), healthy fats (avocados, nuts, olive oil), and plenty of colorful veggies and fruits. Protein is particularly important, as it supports muscle growth and repair—keys to toning those triceps.

Skin Care and Hydration

While exercises focus on the muscles, don’t forget about your skin. Keeping your skin hydrated—inside and out—and maintaining good skincare habits can help improve its elasticity, making it less prone to sagging. While dehydration alone isn’t the primary cause of bat wings, keeping your body well-hydrated supports healthy skin, which can help minimize the appearance of loose skin under your arms. You can also use moisturizers with hyaluronic acid or Vitamin-C for collagen production to improve the appearance of your skin.

Goodbye, Bat Wings!

So let’s focus on strengthening and celebrating what our bodies can do. Remember, it’s not about looking perfect—it’s about feeling strong, confident, and empowered in the skin we’re in. As we age, we may have to work a bit harder to build and maintain muscle, but with these exercises and some simple lifestyle tweaks, we’ll be well on our way to toning up and waving those bat wings goodbye (for good)!