Call them bat wings, those fleshy bits that move in the wind every time you wave goodbye, or the reason you buy a matching sweater when you buy a tank top or sleeveless dress. Well as we age, most of us (celebs included) tend to develop some degree of underarm flab — unless you are die-hard exercise buff, have a personal trainer, or have been toning your arm muscles for years. If you are among the bat-wing population, it’s never too late to start toning up and you can do it from home without forking out on a gym membership!
DIY Arm Exercises
Underarm flab may not only be due to aging, but from excessive weight or sudden and extreme weight loss. However, you may not have to resort to surgery or expensive treatments. Taking up aerobic activities (such as swimming), strength training the biceps and triceps, and sticking to a healthy diet (lean, clean and green foods), will have a remarkable effect.
Here are a few simple exercises you can do without leaving the comfort of your own home — and without having to squeeze into the latest exercise gear and feel that everyone is staring at your arm flab.
1. Get into a push-up position: place your knees on the floor — legs raised and ankles crossed; put your hands straight under your shoulders.
2. Keep your elbows adjacent to your sides; tighten your stomach and glutes (the main extensor muscle of the hip); and lower your body towards the floor.
3. Return to the start position and repeat the exercise 10 times.
2. Triangle Push-Ups
This is another way to do push-ups and work on arm fat.
1. Get into a push-up position: knees on the floor, feet raised, and hands forming a triangle directly under your chest.
2. Let the tips of your left and right middle fingers touch to form the top of the triangle, while your thumbs point toward one another to create the base of the triangle.
3. Keeping your center stable and your body in a straight line, lower yourself almost all the way to the floor.
4. Return to the start position and repeat 10 to 12 times.
3. Elevated Push-Ups
Try elevated push-ups for a slightly easier option.
1. Let your body form a plank position: feet on the floor; arms outstretched on a bed, sofa, or other piece of furniture.
2. Bend your arms slowly until your elbows reach a 90º angle.
3. Press back up to straighten.
4. Repeat 10 to 12 times.
4. One-Arm Press
One-arm presses are also very easy to do from at home.
1. Lie on your left side first with knees stacked together and slightly bent.
2. Place your left hand on your right shoulder and your right palm pressed into the floor.
3. Use your palm to lift your upper body, extending your right arm until its straight.
4. Lower yourself back to the floor.
5. Repeat 10 to 12 times on each side of your body.
5. Chair Dips
Chair dips are another easy at-home exercise.
1. Sit up straight on a chair with your legs slightly extended and your feet on the floor.
2. Put your hands on both sides of the chair, just outside your hips, with the palms down and fingertips pointing toward the floor.
3. Without moving your legs, bring your glutes forward off the chair.
4. Slowly lower yourself until your elbows form 90º angles.
5. Push yourself back up to the starting position.
6. Repeat 10 to 12 times.
6. Jumping Jacks
The famed jumping jacks exercise is as easy as pie and super effective.
1. Stand with your hands at your sides and your feet together.
2. Jump so that your legs are spread wide and your hands touch above your head.
3. Return to the original position. Repeat it 25 times.
7. Wine Bottle Lifts
Wine bottles are no longer just for drinking with cheese and good company!
1. Hold a wine bottle (full one, no easy tricks) and lie on the floor or a bench with both arms extended above your head.
2. Bend your elbows so your forearms are parallel to the floor.
3. Slowly straighten your arms up into the air.
4. Lower them back down to the bent elbow position.
5. Repeat 10 to 12 times.
8. Overhead Extensions
Soup cans are the perfect weight to do overhead extensions to tighten up jelly underarms.
1. Put your legs together, keep your knees soft, and put your arms straight up so your elbows are next to your ears with the canned food in your hands.
2. Bend your elbows to a 90º angle behind your head.
3. Squeeze your triceps (the muscle mainly responsible for extending the elbow joint and straightening the arm), to straighten your arms back up again.
4. Repeat 10 to 12 times.
At the end of the day, it is still important to accept yourself and feel good on the inside and out.