How to Tone Your Arms and Banish the Batwings
Many women are a little afraid of working out their upper body – they don’t want to bulk up, but they want to be a little more toned – and they want to slim down those batwings! But because they’re afraid of feeling the burn, they tend to steer clear of lifting weights.
It’s actually easier than you might think to tone up your batwings. Instead of going all out with super heavy weights and short, sharp movements, you need to use light weights and resistance so that you add tone and so that your muscles will be long and lean rather than bursting out of your skin. See our top Lose Baby Weight exercises for toning the arm area up below.
Biceps and triceps lunge
- Hold onto some light weights, or strap on some wrist weights.
- Get into a lunge position. Both legs should be strong and long and your hips should be level.
- Keep your front leg straight – your front knee should be sitting above your front ankle and your upper body should be straight.
- Lift and engage your core and put one hand on your hip.
- Tuck your other elbow into your side and slightly behind your back.
- To do the exercise, fold the elbow up and then unfold it – full range. Repeat the motion between 10 and 12 times, keeping things slow and steady.
- Next, keeping your arm straight and the crook of your elbow facing forwards, pulse the arm backwards from the elbow 10-12 times.
- Finally, put your arm up in the air and bend it at the elbow. Keep your shoulder down and keep it stable. Move the arm up so that the arm is straight and then bend it at the elbow. Again, repeat 10-12 times.
- For the other arm, switch legs and repeat the exercise.
You can do this exercise with resistance bands too. Put the band underneath your front foot, then hold onto the band and bring your elbows back, extending the arms backwards. Next, lift the elbows to shoulder height and fold and unfold.
Side twist squat
This brilliant exercise focuses on the arms, legs and core – multitasking at it’s best!
- Come to a Pilates squat, holding a resistance band in your hands, holding them apart by about a shoulder’s distance length.
- Turn your toes and knees outwards and keep your ankles in line with your knees. Your back should be strong and straight, but comfortable and not hunched over.
- Draw upwards through the pelvic floor. Draw your front ribs inwards and down.
- Keep the shoulders stabilised and gently move the shoulder blades back towards the spine.
- Put your arms out in front of you, keeping them at shoulder height. Put your palms down.
- Keep one arm still and straight out in front of you, then draw the other arm out to the side and to the back, twisting your rib cage in the direction of that arm. Keep your hips steady.
- Repeat the movement 10-12 times, then repeat on the other side.
- You can also do this general movement on a chair if your fitness levels aren’t too good.
- Get your body in the position mentioned above, with your arms straight out in front of you. Squat with your legs while making the arm movements for additional benefits.
- Lift your arms overhead and pull them apart. Make small pulse movements with your arms and legs on either side of your body.
- Tie your resistance band behind a pole or position yourself in front of some other object with the band behind you. Keep a strong, straight form.
- Your arms should be out to your side, then slowly bring them out in front of you. This will make a circle shape with your resistance band. Pull your arms up over our head, then gently lower them back down. Repeat as many times as needed.
- There you have it! Sorting out your bat wings doesn’t have to be boring. Just be sure to go gently and do as much as you can – but don’t overdo it. Incorporate just one or all of these exercises into your regime.
This article was written Sol Walkling. She is the Lose Baby Weight & Healthy Mummy fitness expert for the Lose Baby Weight website and The Healthy Mummy site. She is an expert in safe post pregnancy exercise and pilates. You can get daily health & weight loss tips at the Lose Baby Weight Facebook page, with over 46,000 other mums.